12 Easy, Savory Oatmeal Recipes for Any Time of Day
by JACKIE NEWGENT, RDN, CDN
Jackie Newgent, RDN, CDN
Jackie Newgent, RDN, CDN, is a chef, nutritionist, recipe developer, media personality and award-winning cookbook author. She’s a cooking instructor at the Institute of Culinary Education and frequent contributor to Rachael Ray Every Day magazine. Her newest book is the second edition of "The All-Natural Diabetes Cookbook." Instagram/Twitter: @jackienewgent
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Oatmeal has been a breakfast staple in America for decades. That’s a good thing, especially due to its standout soluble fiber content. More specifically, beta glucans in the oat bran can lower total and “bad” cholesterol and ultimately lower the risk of heart disease. Unfortunately, every spoonful seems to have become sweeter over the years because of how oatmeal is accessorized, often with too much added sugar. That’s all changing as palates become more adventurous and “added sugars” become passé. Savory oatmeal is here -- hopefully to stay. Here you’ll find a dozen bowls of whole-grain goodness made with either steel-cut oats or good old-fashioned rolled oats. They’re kind of like the oat version of risotto or rice pilaf, yet more interesting. In many cases, broth plus scallions or shallots make up the base of the cooking liquid rather than water or milk as with traditional oatmeal. The finished dish is often rather stew-like. Enjoy these creative and comforting oatmeal bowls anytime -- for breakfast and beyond.
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1 MEXICAN BLACK BEAN AND AVOCADO OATMEAL
Rice and beans is a nutritionally balanced and tasty combination, especially when prepared Mexican-style. It can be a simple and satisfying main meal for vegetarians. This bowl of oatmeal is no exception. Rather than rice, oats are a delightful stand-in. Along with providing ample protein, this flavor-packed oatmeal provides a double whammy of fiber richness from both the oats and the beans. That’ll kick your digestive system into a healthy gear and provide plenty of fullness. CALORIES: 555
Beets and goat cheese are a classic culinary duo, especially when served as a salad. But have you ever had this combination in oatmeal? Well, skip the fork and get out a big spoon. It’ll be the most colorful bowl of oatmeal you’ve ever had, thanks to the naturally occurring pigments called betalains in beets, which may also have antioxidant and anti-inflammatory abilities. The oats are cooked in a vivid puree of precooked beets, vegetable broth, salt and pepper. Scallions, lemon zest, goat cheese and fresh basil complete this bowl with style. If you’re a vegan, simply use soft vegan cashew cheese in place of goat cheese. Either way, perfect notes of sweetness, saltiness and savoriness await! CALORIES: 267
Mushrooms are unique because they provide nutritional attributes of produce as well as those typically found in grains, beans and meat. So pick up a local mixture of mushrooms on your next trip to the farmers market or grocery store. Then be sure to make this steel-cut oat recipe. The paring of “meaty” mushrooms with aromatic fresh rosemary, chives and shallot make every drop of this savory vegan bowl memorable. It’ll be so much more intriguing than any mushroom soup you’ve ever slurped up. One of the keys is to not put a lid on the steel-cut oats during simmering so that the cooking liquid and flavors become more concentrated. CALORIES: 311
Spinach is one of those foods that often finds itself on top-10 lists of most-nutritious foods, thanks to its glowing nutritional profile, including plenty of potassium, magnesium, folate, calcium, iron and carotenoids. But it doesn’t always get as much media hype as some other trendier veggies. Don’t let it get lost in the shuffle. Serve it in a new way to keep it fashionable in your meal repertoire -- in oatmeal. That may sound strange at first. But when prepared with Grecian flair using lemon juice, garlic, fresh dill, feta cheese and toasted pine nuts, it’s scrumptious. CALORIES: 348
If you ever have a hankering for sausage, go ahead and have it (on occasion). Just follow these three health-minded tips: 1) Pick a poultry rather than a pork or beef variety. 2) Choose organic if possible. 3) Keep portion size less than two ounces. That’s all done for you with this special brunch-worthy recipe. The flavors will further pop with the addition of sun-dried tomatoes and hot pepper flakes to the cooking liquid. The generous inclusion of kale helps you meet your vegetable quota for the day. And to top that all off, a free-range egg turns this bowl of goodness into a protein lover’s bowl of greatness. CALORIES: 388
You may not realize that you’re eating oatmeal when you whip up this fragrant recipe. That’s because your taste buds will be enamored by everything else that’s included in this steel-cut oat dish. Carrots, ginger, cilantro and a touch of virgin coconut oil provide worldly inspiration here. The whopping amount of beta-carotene you’ll naturally obtain from the carrots can be especially helpful in reducing your risk of developing heart disease and cancer. When coupled with oatmeal, that’s a nutritional win-win. And, as a bonus, this oatmeal is vegan. CALORIES: 349
7 ASIAN-STYLE OATMEAL WITH EGG, SCALLIONS AND TAMARI
There’s no need for a carryout container of Chinese food when you’ve got the ingredients to stir up a batch of this oatmeal. It’s full of Asian taste sensations. You’ll prepare steel-cut oats in a highly aromatic scallion-ginger broth, then top with boiled eggs, sesame seeds and more scallions. A generous splash of umami from tamari soy sauce completes this comforting oatmeal. The protein-and-fiber combo will be notably satiating. CALORIES: 343
A classic Italian culinary trio is tomato, basil and mozzarella. You’ve likely enjoyed this trio in the form of a salad, sandwich, pasta or pizza. How about in oatmeal? Just like in other culinary applications, it’s a palate pleaser. One of the tricks is to let the characteristics of these three simple ingredients do all of the “talking” in a recipe. Basically, you won’t need much else to create this big, whole-grain bowl of cheesy scrumptiousness. Choose a colorful array of fresh cherry tomatoes for the liveliest result. It’s a delightful way to boost your vegetable intake too! CALORIES: 551
9 CURRY COCONUT CHICKEN, CILANTRO AND ALMOND OATMEAL
One of the easiest ways to add high-quality protein to a meal is to pick up a rotisserie chicken from your local market. Voila -- protein at your fingertips! Remove the skin, then shred or dice the chicken meat and you’ve got a lean and luscious ingredient ready for recipe action. In this savory recipe, you’ll simmer oats in a curry-coconut broth for five minutes, then simply stir in the chicken and simmer until heated through. The finishing touches of fresh cilantro and sliced toasted almonds make this extra special. It’s a must-try for chicken, curry or coconut aficionados! CALORIES: 515
Cooking out? Toss vegetables onto the grill even if you don’t plan to serve them immediately. Planned leftovers, especially when they’re grilled vegetables, are quite versatile. They’re delightful in this quick and savory herbed oatmeal. The herb of choice is fresh rosemary; it’s a source of dipertines, including carnosol, carnosic acid and rosmanol, which may have anticancer potential. But before you think this vegetarian oatmeal is too healthy, the tastiest way to enjoy it is to stir in soft goat cheese before serving, creating a just-right decadence. Though if you prefer a vegan version, skip it or use a soft vegan cashew cheese. CALORIES: 339
This zesty, stew-like recipe will warm your insides and win over your heart with the first bite. Just imagine what a whole bowlful of it will do? This savory oatmeal is inspired by Cajun red beans and rice, but it’s more interesting and easier to make. First you’ll saute ground turkey, green bell pepper, red onion, Cajun seasoning and a little sea salt. Then you’ll simmer that with diced tomatoes and green chilies, chicken broth, red kidney beans and oats. That’s it! If you’re looking for a protein-packed dinner (or breakfast or lunch), this is a winner. CALORIES: 450
This savory oatmeal incorporates zucchini, shallots, green peas and fresh peppermint, providing lovely springtime appeal to any plate. Of note, the mint naturally contains perillyl alcohol (POH), which may play a role in cancer prevention. Compared to equally hearty sides like mashed potatoes, this recipe is lighter in calories but not flavor. Rather than being prepared in a distinctive broth, the oats are simmered in a cooking liquid of water, shallots, salt and pepper, which allows the flavors of the veggies you add to stand out. If you’re bored of the same old same old when it comes to side dishes, then give this recipe a go! It’s ideal served as a side. CALORIES: 167
Do you think you get enough fiber in your diet? Why or why not? Have you ever had savory oatmeal before? What’s your favorite sweet or savory way to enjoy oatmeal? Please leave a comment below and let us know.
