Savory Steel Cut Oats

Have you ever tried savory oats? They are my FAVORITE. 

Savory breakfasts are so delicious and fueling for a full, productive day! The secret seasonings mixed in the oats give this dish a wonderful, savory flavor. Experiment with fun toppings. To make this a vegan breakfast, replace the egg with pine nuts and plant-based cheese. 

This week’s recipe is to help you change up your fruity oatmeal game and take advantage of the fresh spring produce and herbs coming into your life!

Savory Steel Cut Oats

1 Grain | 1-2 Proteins | 6 oz Veggies
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 2
Recipe From: Katie’s Bright Kitchen

Ingredients

Grain

  • 1/4 cup Steel-cut oats, dry 2 oz

Veggie Options

  • Mushrooms sliced & sautéed
  • Bell peppers chopped & sautéed
  • Cherry tomatoes halved, raw
  • Asparagus roasted or steamed
  • Onions chopped & sautéed
  • Zucchini or summer squash roasted or sautéed
  • Broccoli or brussel sprouts roasted, sautéed, or steamed
  • Fresh salad greens e.g. spinach, kale, chard, arugula
  • Kale or cabbage shredded
  • Avocado sliced (counted as a fat in BLE)

Protein Options

  • Poached or fried eggs 2 eggs = 1 protein
  • Veggie sausage or tempeh bacon 4 oz = 1 protein
  • Nuts or seeds (pine nuts, pumpkin seeds) 2 oz = 1 protein
  • Black beans, white beans, or chickpeas 6 oz = 1 protein
  • Cheese of choice (I use vegan ricotta) 2 oz = 1 protein
  • Plant-based milk of choice 8 oz = 1 protein
  • THE BEST Chipotle Lime Sauce see link in notes
  • Pesto counts as protein or fat in BLE, see notes

Seasonings & Garnishes (Pick a few that call to you!)

  • Small dash soy sauce or tamari (gf)
  • Spoonful of tahini
  • Dab of miso paste
  • Dash of nutritional yeast optional
  • Salt and pepper, to taste optional
  • Savory spices like Italian herbs, cumin, or paprika
  • Fresh basil or cilantro (or both!) chopped, to garnish
  • Chives or green onions optional

Instructions

  • Begin cooking the steel-cut oats either on the stovetop or using a pressure cooker, according to package or appliance directions. The stovetop will take about 30 minutes.
  • Meanwhile, heat a skillet over medium heat and sauté the veggies (except the tomatoes) in a splash of oil. (For an oil-free breakfast, dry sauté or steam the veggies or roast them on parchment paper at 400° F tossed with lemon juice, salt, and pepper).
  • If using tomatoes and greens, add them for the last 3-4 minutes of cooking to wilt the greens and blister the tomatoes.
  • When the oats are cooked, stir in the seasonings and divide into two bowls.
  • If topping with an egg, cook it according to your favorite method below:
  • How to Perfectly Poach Eggs: Poach the eggs by stirring the boiling water in the pot with a large spoon and making a little whirlpool. This will keep the egg together. Crack the eggs gently into the whirlpool and turn heat down to a low simmer. Start a timer. Remove the eggs with a slotted spoon after 3.5 minutes for a perfectly runny yolk.
  • How to Perfectly Fry Eggs: Heat a dab of oil on a nonstick skillet over medium low heat. Carefully crack the egg onto the pan – it should sizzle. Add a dash of salt and pepper. For sunny side up, cover with a lid for a minute or two until the yolk is cooked to your liking. For over easy, cook uncovered and flip after a minute or two and cook until the yolk is cooked to your liking.
  • Garnish the oatmeal with the egg, veggies, nuts or cheese, salt and pepper, and fresh herbs. Enjoy!

Notes

Handy Links
Notes for Bright Line Eaters
  • It’s okay to have veggies instead of fruit for breakfast on the BLE food plan. The amount is the same as with fruit. You can also do a combo of both.
  • Avocado and oils are considered fats in BLE and not part of breakfast. When I got to maintenance, my experimentation began with adding either a second protein to breakfast or a fat. Do what works for you here.
  • This is a great breakfast for maintenance because the double protein is AWESOME.
Tried this recipe?Mention @katiesbrightkitchen or tag #katiesbrightkitchen!
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5 Comments

  1. Nice! I love a savoury breakfast. Great idea!

  2. I tried this today, love it! So good with chilli! ☺

  3. Christina

    I live in Albuquerque. Now I know why your recipes look so good to me! I’ve been in NM for 5 years and still feel like a doofus trying to figure out how to cook with the awesome chili.

  4. I know this is probably a dumb question but if you replace the fruit with the vegetables do you need to make sure you eat that fruit at dinner??

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