Savoury Oats

I have found my new favourite alternative to rice: steel cut oats. Oats are no longer just for breakfast. I have been looking for more low carb alternatives that are healthy and filling and steel cut oats are perfect. Unlike oats that you use for oatmeal them are smaller and harder but cook pretty much the same. For savoury oats I recommend cutting the cooking time by about five minutes to give the oats a bite.

As it is still cold out it is nice to have a bowl of oats to finish the day off. It will fill you up and get you ready for a nice quite evening in or a night on the town with friends. It can also be had in the morning to gear you up for a busy day or pack it in a bento box to have for lunch at work/school/whatever activity you are doing that day.

Savoury oats actually remind me of congee which is a staple in China. I remember when I was a vegetarian and teaching in China it was hard to find vegetarian options at the school so often I opted for a big bowl of congee with some greens as it was luckily made with water instead of meat broth.

It was a nice lunch to have when you are working to get marking done or coming up with lesson plans but since I left China I have not had any and wanted something like that. Savoury oats gave me a huge dosage of nostalgia without the calories and carbs and kept me full all night.

I use Bob’s Red Mill gluten free steel cut oats because, well, they are gluten free. Also I love Bob’s Red Mill products and use them quite a bit in many recipes. While I have classified this recipe as vegan I did use turkey stock because I have a lot of it left from Christmas and personally I think it helps to flavour the oats without adding too much salt or calories but you can use just water or a vegetable both.

You can definitely add whatever you want to the oats, next week I have a great brussels sprout recipe that working deliciously with savoury oats so be sure to check that out. Other than brussels sprouts or chickpeas what would you pair with savoury oats?


Savoury Oats
Prep time: 
Cook time: 
Total time: 
Serves: 1
  • ½ red onion, sliced thinly
  • ¼ cup steel cut oats
  • 2 cloves garlic, sliced thinly
  • 2 mushrooms, sliced thinly
  • ¼ avocado, sliced
  • 1 tbsp olive oil
  • 1 cup turkey stock or water
  • 85 g spinach, chopped
  • ½ tsp balsamic vinegar
  • 1 tsp sesame oil
  • ½ cup chickpeas
  • ½ tsp thyme
  • 1 tsp nutritional yeast
  1. Bring turkey stock or water to a boil. Turn heat down to low-medium and add oats. Cover and let cook for 20 minutes.
  2. In a medium sized pan heat up one tablespoon of olive oil and add onions. Cook until they are just beginning to brown and add thyme, mushrooms and garlic. Cook for a further 10 minutes . Add in spinach and wait until it has wilted and incorporated with the rest of the vegetables.
  3. Remove from pan and set to side.
  4. Add a teaspoon of sesame oil to pan along with chickpeas. Bring heat up to high and quickly fry the chickpeas for 2-3 minutes. Remove from heat and set to side.
  5. Once oats are nearly cooked and most of the liquid has evaporated add in one teaspoon of nutritional yeast and stir to combine. Add in vegetables and mix. Pour into a bowl and add chickpeas and avocados to the bowl.
  6. Finish off with a teaspoon of balsamic vinegar and serve.


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1 Comment

  1. This looks really good! I’m Catholic so with Lent coming up I like exploring some interesting Vegetarian options. I will probably season mine with Vegeta flavoring and put a couple of fried eggs on top. Thanks!

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