Vegan Savory Oatmeal – Running on Real Food
This vegan savory oatmeal recipe combines hearty oats, fresh kale, and sautéed mushrooms in a nutrient-packed bowl that’s perfect for any time of day.
This savory alternative to a traditionally sweet breakfast staple is satisfying, nutritious and takes less than 15 minutes to prepare.
These creamy savory oats are infused with Asian-inspired flavours and topped with garlicky greens, mushroom and creamy avocado for a healthy whole grain breakfast.
Oats are known for their nutritional value and absorb plenty of flavor while cooking, resulting in a nutritious and flavorful dish. Combined with the other healthy ingredients, this breakfast is a good source of fiber, vitamins, and minerals.
The recipe is adaptable and can easily be customized with cheese, eggs, tempeh, or tofu for more plant-based protein, different vegetables, or any other toppings you might enjoy.
Ingredient Notes
- Oats: Use large flake oats or rolled oats.
- Shallot: You could substitute white onion or red onion but shallot works really well here. Extra shallot? Use it in Arugula Peach Salad or Garlic Chili Oil Noodles.
- Liquid: You can use water or vegetable broth. Vegetable broth will add more flavor to the final dish.
- Miso: White miso paste is suggested as it’s milder but you could use a darker miso paste if that’s what you have. Extra miso? Try it in Easy Spicy Miso Noodles or Miso Tahini Dressing.
- Tamari: You can use tamari, soy sauce, or coconut aminos.
- Kale: Substitute baby spinach if needed. Extra kale? Use it in Mediterranean Kale Salad or Tuscan Kale Salad.
- Mushrooms: If you don’t like mushrooms, you can simply omit this part of the recipe or substitute another vegetable like red bell pepper or zucchini.
- Other Toppings: We suggest avocado, sesame seeds, sesame oil, and hot sauce for topping the oats.
Please see the recipe card at the end of the post for the full recipe card with ingredient measurements.
Variations & Additions
- Mexican Oatmeal Bowl: Omit the miso, tamari, kale, and mushroom. Use onion instead of shallot and add a bit of diced jalapeno and red bell pepper. Season with cumin, chili powder, and paprika. Top with black beans, cilantro, corn, lime, salsa, and avocado.
- Mediterranean Savory Oatmeal: Omit the miso, tamari, and mushroom. Season with oregano, rosemary, and basil. Add red bell pepper and cherry tomatoes with the shallot. Top with sun-dried tomatoes, olives, feta cheese, chili flakes, lemon juice, and olive oil.
- Pesto Oats: Omit the miso and tamari and serve with a spoonful of pesto. Top with pine nuts and a drizzle of olive oil. Sautéed greens like spinach would work well with this.
- Curried Savory Oats: Add 1 tsp curry powder or garam masala and a pinch of turmeric to the oats while they cook.
- Cheese: Grate your choice of dairy-free cheese such as cheddar cheese or mozzarella over the cooked oats or sprinkle with vegan parmesan cheese.
- Herb: Stir in fresh herbs like parsley, cilantro, or basil.
- Tofu: Add tofu for more protein. You can use this crispy baked tofu recipe, the pan-fried tofu portion of this curried tofu recipe, or add tofu scramble.
- Chickpeas: Add the roasted chickpeas from this quinoa power bowl for more protein and fiber.
- Tempeh or Coconut Bacon: Use the tempeh bacon from this warm German potato salad recipe or the coconut bacon from the vegan cobb salad recipe for a sweet, salty, and crunchy addition.
- Nutritional Yeast: Nutritional yeast can add a cheesy, nutty flavor without adding cheese. You could also use this cashew vegan parmesan.
- Nuts and Seeds: Sprinkle with any nuts or seeds for extra fiber, protein, and healthy fats.
- Roasted Vegetables: Roasted sweet potatoes, butternut squash, red pepper, zucchini, or broccoli would all be a great addition.
- Caramelized Onion: You could do caramelized onions in addition to or instead of the sautéed mushrooms.
Step-by-Step Instructions
Step 1: Cook the oats. Add 1 tsp oil to a medium saucepan and then add the shallots and sauté for 2 minutes. Add the oats and garlic and stir to combine.
Add 2.5 cups water or broth, reduce heat to low and cook for 8-10 minutes, stirring often until creamy. Add the miso and tahini.
Recipe FAQs
How should I store savory oatmeal?
Let the oats cool down then store in an airtight container in the fridge for 2-3 days. Reheat the oats in the microwave or in a small saucepan on the stovetop until heated through, stirring in 2-3 tbsp of water or broth to adjust the consistency.
Can I freeze savory oatmeal?
Yes, you can freeze savory oatmeal though I’d recommend freezing it without the kale and mushrooms.
To freeze the cooked oatmeal, let it cool to room temperature then place the cooled oatmeal in a freezer-safe, airtight container or heavy-duty freezer bags. Frozen savory oatmeal can last for up to 2 months.
When you’re ready to enjoy the frozen oatmeal, transfer it to the refrigerator to thaw overnight. Reheat it on the stovetop or in the microwave, adding a bit of water or broth to restore the desired consistency. Stir well to ensure even heating.
Add any toppings, such as the cooked kale and mushroom or another variation, and enjoy.
Is savory oatmeal good for you?
Yes, savory oatmeal can be a nutritious and healthy choice, especially when prepared with wholesome ingredients. Here are some reasons why savory oatmeal can be a healthy choice:
Oats are a great source of complex carbohydrates, fiber, protein, and various essential nutrients, including magnesium, phosphorus, manganese, and thiamine. They’re also high in soluble fiber, which can help regulate blood sugar levels, improve digestion, and promote a feeling of fullness.
When paired with sources of plant-based proteins like beans, lentils, tofu, or nuts, savory oatmeal can be a protein-rich and balanced meal, providing sustained energy throughout the morning.
Savory oatmeal can be customized to suit various dietary preferences, including vegan, vegetarian, gluten-free, oil-free, and dairy-free diets. To reduce the fat content of this recipe, you can replace any oil used with broth or water.
Be mindful of portion sizes and the ingredients you use. While savory oatmeal can be healthy, it’s possible to load it with excessive amounts of salt, cheese, or fats, which could negate its health benefits. Balance and moderation are key.
Can I make savory oatmeal with steel-cut oats?
Yes. To make savory steel-cut oatmeal, you’ll just need to increase the cooking time to 20-25 minutes until they’re tender. You may need to stir in extra broth or water as they cook.
Can I make savory oatmeal with instant oats?
Yes. Instant oats are pre-cooked and then dried, so they cook faster and have a softer texture compared to other types of oats. Reduce the liquid to 2 cups and follow the cooking time on the package, typically 1-2 minutes. You can also use quick oats, which would take 3-4 minutes.
Though you can use instant oats or quick oats, rolled oats or large flake oats are suggested for the best texture.
Can you make Instant Pot savory oatmeal?
Yes. To make these oats in an Instant Pot, use the Saute function to saute the shallot, add the garlic, oats and water and cook according to this recipe for Instant Pot Rolled Oats. Once they’re done, add the miso and tamari and serve with your choice of toppings, such as the kale and mushroom.
For the Toppings
2 tsp oil, divided
