Savory Oatmeal, the Best Way to Boost Your Breakfast

Wait, who ever said your bowl of oatmeal has to be drowned in sugary syrup and topped with sweet fruit? In fact, who ever said oatmeal has to be for breakfast only? Make Savory Oatmeal, not just for breakfast, but any time you'd serve and eat rich, hearty, healthy grains! Shall we?

Jump to:

• What is Savory Oatmeal?
• Is Savory Oatmeal Healthy?
• Why are Oats Considered Unhealthy?
• Ingredients You Need for Savory Oatmeal
• Best Kind of Oats for Savory Oatmeal?
• What Kind of Broth or Stock Should I Use for Savory Oatmeal?
• How to Make Savory Oatmeal
• Pro Tips and Tricks
• Best Topping Ideas for Savory Oatmeal
• Best Healthy Savory Breakfast Ideas
• Savory Oatmeal
• Savory Oatmeal Ideas—Ratings and Reviews

^{Simple Savory Oatmeal pictured above: 1 cup steel cut oats + 4 cups bone broth + ½ teaspoon salt + drizzle with soy sauce, chili crisp, toasted sesame seeds, sliced scallions}

What is Savory Oatmeal?

Savory Oatmeal is oatmeal that is cooked with savory/salt-seasoned ingredients rather than sugar and sweet ingredients. Instead of topping oatmeal with "sweet" things like brown sugar, maple syrup, and fruit, you top Savory Oatmeal with ingredients like soy sauce, hot sauce, cheese, eggs, vegetables, and fresh herbs!

Essentially, treating oats like other grains like rice, barley and quinoa that are usually served in a savory setting.

Is Savory Oatmeal Healthy?

Depending on your personal dietary and nutritional needs, Savory Oatmeal can be a healthy dish because of the nutrient density of the oats as well as any health-supporting ingredients you add as toppings such as fresh vegetables and lean protein. In some cases the Savory aspect is a better choice over a sweet version of oatmeal because of the marked reduction in sugar content.

Oats are high in fiber, which we all know promotes good gut health. Fiber stimulates digestion, adds bulk to stool, and feeds the beneficial bacteria in your gut, aka our "gut microbiome." But it's the type of fiber, a soluble fiber called beta glucan, that's also particularly beneficial to heart health. Beta glucan can reduce the risk of heart disease and diabetes by lowering blood glucose, LDL, and total cholesterol levels.

Bone broth instead of water as the cooking liquid adds protein to your Savory Oatmeal, as much as 10-12 grams of protein per cup of bone broth. And depending on the type of broth or stock and/or brand if you're using store-bought, can also contribute additional nutrients.

Of course, as always, the nutrition profile will vary depending on what you put in on your oats! Roasted shiitake mushroom "bacon?" Great! Actual bacon bacon? Maybe not as much if you're sensitive to animal-based fats.

Lately, it's been "trendy" to accuse oats of being unhealthy, everything from being sugarbombs that spike blood sugar to being tainted with pesticide residues that are linked to cancer. However, these kinds of arguments can be made about ANY food, depending on where your (financial) interests lie. I could write an entire blog dedicated to just this topic, but I'll save all of us the heartache.

The bottom line is that oats by themselves are not unhealthy. In fact, as mentioned above, oats are rich in both soluble and insoluble fibers and minerals that contribute to a healthy lifestyle.

The "unhealthy" part comes when you cook oatmeal in what is the most common way, drowning in sugary ingredients like even straight up brown sugar. In our convenience-focused society, there are also a lot of "Instant Oatmeal" products that include a lot of sugar and sugar-like substances. Of course that dish will lead to a blood glucose spike, which can be detrimental for people who have certain health conditions like diabetes or prediabetes (like me!)

That's why making Savory Oatmeal is so much better!

As far as the pesticide claims, they aren't untrue. However, being mindful of what kind of oats you buy and consume will greatly reduce your risk of exposure. Buying organic helps. Buying from certain brands that have been shown to have much lower levels helps.

Here's a reliable brand of organic, steel-cut oats I like.

Dietary Considerations of Savory Oatmeal

The Savory Oatmeal base recipe as presented is:

• vegan/vegetarian adaptable if you use vegetable broth
• low fat
• gluten-free
• dairy-free
• refined sugar-free

Pro-tip: Oat themselves are naturally gluten-free, but because they are often processed in facilities that also process wheat, make sure to look for an oat product explicitly labeled "gluten-free."

Ingredients You Need for Savory Oatmeal

For the Savory Oatmeal, you only need:

• Oats, preferably steel cut
• Broth or stock, any kind vegetable, mushroom, chicken, beef
• Sea salt

That's it! Seriously!

After you make the Savory Oatmeal, you can top it with literally anything, and if you're a purist, you can eat it straight up with nothing but an extra sprinkle of salt and black pepper.

Now for the deeper dive.

Oats are available in a few different formats. Steel cut, rolled, quick-cooking, and instant oats are the most commonly available in grocery stores. From least to most processed:

Whole oat groats are exactly that, the whole, intact oat, least processed, like a grain of brown rice or barley. Because it's the whole grain, whole oat groats require more liquid and time to cook, about 8:1 liquid to oats and about 45 minutes. Whole oat groats are mostly available in specialty stores.

Rolled oats are whole oats that have been "rolled" over and flattened, making them even easier and faster to cook than steel-cut oats. Rolled oats are available as regular rolled oats or quick cooking rolled oats. 2:1 liquid to old-fashioned rolled oats, about 7-10 minutes.

Instant oats are highly processed so that they can be "cooked" by simply adding hot water. If there is a very specific reason to use instant oats, go ahead and just sub in hot broth instead of water!

This all being said, the point of this recipe and post is about Savory > Sweet, so whatever your preferred oats are, use them.

What Kind of Broth or Stock Should I Use for Savory Oatmeal?

Use whichever broth or stock that is least processed, highest protein content, and no sugar added. My personal preference is for homemade chicken or turkey bone broth, which I always have supplied in my freezer.

Some broths might be even better suited to your Savory Oats depending on how you plan to top it, e.g. a rich mushroom stock would be a major umami boost for Savory Oatmeal topped with spinach and mushrooms!

The truth is, though, you can cook the oats in plain water with some salt, and add flavor and nutrients in the form of your toppings!

How to Make Savory Oatmeal

This method for making Savory Oatmeal is so easy. Essentially you're just replacing your cooking liquid with a rich broth or stock.

Pro Tips and Tricks

• Make a large batch. Cook a quadruple batch of Savory Oatmeal and portion it out into individual serving size containers. Keep a few in the fridge for up to three days to heat and eat throughout the week, and freeze the rest for later!
• Add minced garlic and/or finely chopped onions to the pot while cooking the oats
• Stir in extra egg whites directly into the oats while cooking to amp up the protein content

Tools and Equipment

As I always say, you don't need any special equipment to make almost any recipe. However, that's not to say there are a couple of gadgets and tools that might make it a little easier to get Savory Oatmeal from your pantry to your plate, er rather, bowl.

• Heavy bottom stainless steel pot - a heavier bottoms
• Serving bowls
• Small paring knife
• Cast-iron skillet
• Stainless steel skillet
• Silicone brush
• Mini ¼-cup liquid measuring cup
• Glass mixing bowls for making marinade
• Mini whisk
• Glass storage container with airtight lids

Best Topping Ideas for Savory Oatmeal

This Savory Oatmeal can be your morning breakfast bowl or a perfect, light vegetarian meal any time of day. Essentially, you can flavor, garnish, and top your Savory Oatmeal any way that you'd treat a bowl of steamed rice, risotto, or other cooked grains. Here are some ideas for what else to top or mix into your Savory Oatmeal:

• Tamari, chili crisp, chopped scallions, and sesame, pictured above: super simple and my all-time favorite way to wat Savory oatmeal
• Cacio e pepe style: top with grated parmesan (or nutritional yeast for plant-based) and fresh cracked black pepper
• Carbonara: top with shredded pecorino romano cheese, egg, and cooked bacon or shiitake bacon
• Pesto
• Canned tuna, soy sauce, sesame oil, and fried egg
• Smoked salmon and Everything Bagel seasoning
• Salmon, avocado, and furikake, pictured below

Best Healthy Savory Breakfast Ideas

• Green Shakshuka
• Shakshuka
• Brussels Sprouts Hash with Eggs
• Huevos Rancheros

Savory Oatmeal Ideas—Ratings and Reviews

Mushroom "Ris-oat-to" savory oatmeal cooked in rich mushroom stock with garlic, thyme, and mushrooms: 100/10!!!

Savory Oatmeal cooked in turkey bone broth with garlic and sage, topped with butternut squash, extreme Thanksgiving Fall vibes!

Savory Oatmeal topped with salad, similar to a pizza topped with salad: better to make a full salad and top with savory granola

Savory Oatmeal with canned tuna, sunny egg and furikake: 10/10

"Nachoats" savory steel cut oats with black beans, cheese, and avocado

Savory Oatmeal with Japanese spinach and mushroom curry

Kimchi Fried Rice Savory Oatmeal 10/10

Savory oatmeal with hummus and olives, this was a little weird for me

"Super Seed" Savory Oatmeal with chia seeds, flax seeds, pumpkin seeds, and sunflower seeds, 10/10!

Simple Savory Oatmeal cooked with garlic and topped with extra virgin olive oil, flaky sea salt, and cracked pepper

Oats Benedict savory oatmeal with Canadian bacon, poached egg, and faux hollandaise sauce: DELICIOUS, but a lot of effort