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This healthy Savory Oatmeal is perfect for breakfast, lunch and dinner. Ready in 10 minutes, this recipe is a base for endless customizations. You will love it topped with poached eggs and avocado.
If you’ve always thought oats were only for sweet recipes, this savory porridge will prove you wrong. Oats are a whole grain, just as farro, barley, or brown rice, so they pair well with savory toppings like roasted veggies, cheese, eggs, or even crispy bacon.
Believe it or not, I’ve been eating oats every single morning since 2017, vacations included. For years, I stuck with vanilla protein oatmeal. But about a year ago, I made the switch to a salty version, and I haven’t looked back since. These days, it’s my go-to breakfast: I usually top it with a poached or sunny-side up eggs, creamy avocado, and a dollop of cottage cheese. It’s incredibly delicious and keeps me full until lunch.
Savory oatmeal is a thing! It’s healthy, satisfying and highly customizable with seasonings and toppings. You can enjoy it for breakfast, lunch or dinner as an alternative to rice.
Ingredients
This recipe comes together with just a few pantry staples: four base ingredients, plus grated zucchini to boost volume without adding calories. Below is what you’ll need, along with tips and easy swaps. You’ll find exact quantities in the recipe card at the bottom.
- Rolled oats – Old-fashioned rolled oats or steel-cut oats both work well. Quick oats tend to get too mushy. I prefer rolled oats because they cook faster and still give you that nice, chewy texture (almost like risotto). If you go for steel-cut oats, just plan for a longer cooking time (15–20 minutes).
- Water or vegetable broth – I usually simmer the oats in water with a pinch of salt, to keep it simple and low in sodium. But if you want extra flavor, go for vegetable broth or chicken stock.
- Egg whites – My secret hack! Two egg whites make the oatmeal creamier and add a protein boost without altering the flavor. You can swap with one whole egg, or replace with more water/vegetable broth for a vegan version.
- Salt and seasonings – Salt and pepper are the basics, but feel free to get creative. Try Italian herbs, garlic powder, onion powder, chili flakes, or even a dash of smoked paprika.
Dietary adaptations
- Gluten-free – Use certified gluten-free rolled oats. If using broth and extra seasonings, make sure they do not contain any gluten cross-contamination.
- Vegan – Swap egg whites for more water or vegetable broth. For a creamier texture and more protein, use soy milk instead.
- Low calorie – This recipe is already great for weight loss, especially if adding shredded zucchini for more volume. Just be mindful with high calorie toppings like oil and cheese.
- High calorie – Double the quantities and be generous with toppings. If you’re trying to gain weight and build muscle, amp up eggs, cottage cheese and avocado.
How to make savory oatmeal
Step 1 – Boil the liquid. In a small pot, bring the water or vegetable broth to a boil.
Step 2 – Cook the oats. Once boiling, stir in the rolled oats. Reduce the heat to low and let simmer. If using, add the grated and squeezed zucchini for extra volume and fiber. Cook for 3–5 minutes, stirring occasionally.
Step 3 – Add egg whites. Pour in the egg whites and continue cooking on low-medium heat for another 3 minutes, stirring frequently to prevent sticking.
Step 4 – Serve and enjoy. Season with salt and pepper to taste. Transfer the oats to a bowl and serve with your favorite topping like eggs, sliced avocado, and a drizzle of olive oil.
Recipe tips
- Use rolled oats. Steel-cut oats give the best texture, but rolled oats are chewy, delicious, and cook much faster. They’re perfect when you want a quick, healthy breakfast or dinner without spending too much time in the kitchen.
- Adjust the texture. For creamier oats, simply add more water or egg whites. If you prefer a thicker, more satisfying porridge, reduce the liquid. In my experience, thick oats are more filling and satisfying.
- Cook oats in broth. If you want more flavor, cook your oats in chicken or vegetable broth instead of water. It’s a game-changer for savory recipes. Just go for low-sodium if needed.
- Customize to your taste. From seasonings to toppings, savory oats are a blank canvas. I love topping mine with eggs, sautéed mushrooms, and toasted seeds. But feel free to get creative with whatever you like.
- Add grated zucchini for more volume. If you’re on a weight loss diet or often feel hungry after meals, grated zucchini is a smart addition. It bulks up your meal without adding calories. And once mixed in, you won’t even notice it’s there. Just remember to squeeze out the excess water first.
Savory oats ideas and toppings
- With eggs – Savory oats and eggs are a perfect match to start your day with a protein boost. Poached, fried, hard-boiled, or sunny-side up eggs. Any style works, especially if paired with creamy avocado.
- With vegetables – For more nutrients and flavor, load your bowl with sautéed mushrooms, spinach, diced tomatoes, air fryer Brussels sprouts, or grilled zucchini.
- Extra protein – Add cottage cheese, crispy baked tofu, chopped sausage, meatballs, eggs, or even grilled chicken to make your oats more filling and satisfying.
- With toasted seeds – For crunch and healthy fats, sprinkle pumpkin seeds, sunflower seeds, flaxseeds, or hemp seeds on top before serving.
- Asian-inspired – For a Japanese touch, stir in a little miso paste while cooking the oats. Then top with low sodium soy sauce, sesame oil, a poached egg, and some bok choy or wilted spinach.
- Mediterranean – Top with briny feta cheese or Parmesan cheese, cherry tomatoes and Prosciutto. Before serving, drizzle your oats with olive oil.
- Baked savory oatmeal – Combine ½ cup (50 g) rolled oats, ⅓ cup (80 ml) water or broth, ¼ cup egg whites, 2 tbsp grated zucchini, a pinch of salt, and your favorite veggies or cheese in a bowl. Pour into a greased ramekin and bake at 350°F (180°C) for 25–30 minutes, or until set.
- Overnight savory oats – In a jar or container, mix ½ cup (50 g) rolled oats, ½ cup (120 ml) water or broth, ¼ cup whipped cottage cheese, salt, pepper, and optional garlic or onion powder. Cover and refrigerate overnight. In the morning, eat cold or heat it up and top with eggs or avocado.
When I say savory porridge is my everyday breakfast, I mean it! Here are 4 of my favorite topping ideas: scrambled eggs with cottage cheese and avocado, sautéed mushrooms with roasted pumpkin seeds, cottage cheese with avocado and seeds, and baked salmon with wilted spinach.
Frequently asked questions
Let them cool completely, then transfer to an airtight container and store in the fridge for up to 5 days. To freeze, place the porridge in freezer-safe containers or resealable bags and freeze for up to 3 months. When needed, thaw it overnight in the fridge, then reheat on the stove or in the microwave.
I don’t recommend quick or instant oats. They easily get mushy and won’t provide a satisfying texture (similar to risotto). Use either steel-cut or rolled oats for a chewy texture and more nutrients.
Cook the oats in broth instead of water. Season with salt, herbs, and spices like garlic powder, chili flakes, or Italian seasoning. Then top with flavorful ingredients like cheese, sautéed vegetables, eggs, or a drizzle of olive oil.
Yes, this recipe is heathy and highly nutritious. It’s rich in fiber, slow-digesting carbs, and protein (from egg whites), which help keep you full and energized. Plus, they’re easy to adapt to weight loss, muscle gain, or vegan diets.
More oatmeal recipes
- Overnight oats
- 3 ingredient protein oatmeal
- Oat bread
- Peanut butter oatmeal
- Banana oatmeal cookies
- High protein banana oat bars
If you try this recipe, make sure to leave a 💌 comment and ⭐️ star rating down below letting me know how you liked it. I love hearing from you!
Savory Oatmeal
Ingredients
- ½ cup (50 g) rolled oats
- ¾ cup (180 ml) water, or vegetable broth
- ¼ cup (60 ml) egg whites, or more water
- 2 ½ tbsp grated zucchini, optional
- salt and pepper, to taste
Toppings
- 1 egg
- ⅓ avocado, sliced
- 1 tsp olive oil
Instructions
- In a small pot, bring the water or vegetable broth to a boil.
- Once boiling, stir in the rolled oats. Reduce the heat to low and let simmer. If using, add the grated and squeezed zucchini for extra volume and fiber.
- Cook for 3–5 minutes, stirring occasionally.
- Pour in the egg whites and continue cooking on low-medium heat for another 3 minutes, stirring frequently to prevent sticking.
- Season with salt and pepper to taste.
- Transfer the oats to a bowl and top with a fried egg, sliced avocado, and a drizzle of olive oil.
Notes
- Let cool completely, then transfer to an airtight container and store in the fridge for up to 5 days.
- To freeze, place the porridge in freezer-safe containers or resealable bags and freeze for up to 3 months. When needed, thaw it overnight in the fridge, then reheat on the stove or in the microwave.
- Nutritional values are approximations, and they are calculated for the base recipe without toppings. Please keep in mind that precise calories and macronutrients may slightly vary based on toppings added. If tracking, I recommend calculating your macros as needed.
This oatmeal is BOMB! I was a little skeptical of savory oatmeal, but I think I’d better than eating it sweet. I added some chile to give it a kick, which I highly recommend:)
Hey Baeden,
thanks a lot for your review! I’m so glad you tried and approve savory oats. I completely get you regarding the skepticism ahah..I was like you as well, until I got converted to only liking my oatmeal salty now 😉
I wish you a great day and week ahead,
Matteo
Honestly my new favorite way of making oatmeal in the morning! Thanks a lot for sharing this amazing recipe!
Fine
Hey Dani!
Thanks a lot for your comment, how did you find the oats?