If You Haven’t Tried Savory Oatmeal, You’re in a for a Treat

If you've only ever flavored your oatmeal with sweet accompaniments such as cinnamon, brown sugar and fruit, you're missing out! It's time to try the delicious change of pace of savory oatmeal. Not only is it a great way to fit some extra servings of vegetables into your day, it's a fun twist on breakfast-for-dinner, too.

If savory oatmeal sounds too "out there," just think of oats as an alternative to brown rice, quinoa or grits.

The main difference in preparing savory instead of sweet oatmeal is that the spices and add-ons change a bit. Consider the oats a blank canvas. Want more protein? Top with an egg or cook in egg whites. Add some tahini or top with avocado. Or, try a combination of salsa, guacamole and a dollop of Greek yogurt. Or, how about caramelized onions and goat cheese? 

For extra fiber and healthy fats, you can use ground flax, chia seeds or hemp hearts, just as you would with sweet-flavored oatmeal.

Green Garden Oats

Recipe by Jessica Cording, MS, RD, CDN

Ingredients

• 1 cup water
• ⅓ cup rolled oats
• 1 tablespoon ground flaxseed
• ¼ teaspoon ground ginger
• ¼ teaspoon turmeric powder
• ¼ teaspoon garlic powder
• ¼ teaspoon red pepper flakes (optional)
• 1 small zucchini, grated
• ¼ cup liquid egg whites, or 1 egg (optional)

Directions

1. Bring water to a boil in a small saucepan. Stir in oats, flax and spices (ginger, turmeric, garlic powder, red pepper flakes). Lower heat to medium.
2. Add grated zucchini. Cook for about 5 minutes, stirring occasionally to prevent sticking.
3. When water is almost entirely absorbed, add egg or egg whites and stir vigorously for 2 to 3 minutes.
4. Cover with a lid and cook for about 5 minutes more.
5. Enjoy hot with desired toppings.

Cooking Notes

• I added a spoonful of tahini to the Green Garden Oats pictured above.
• Rolled oats cook more quickly than steel-cut oats, but if you have the time and patience to make them on the stove, steel-cut oats also are a nourishing and delicious option with savory add-ons.
• If preferred, prepare the egg separately (such as poached or fried) and add to the cooked oats.

Jessica Cording

Jessica Cording, MS, RD, CDN, INHC, is a registered dietitian, health coach and writer based in New York City. She works with individuals, corporations and the the media to help make healthy living approachable and enjoyable. She blogs at JessicaCordingNutrition.com and you can follow her on Twitter, Instagram and Facebook.