Savory Oats

Tired of the same old, oatmeal for breakfast? Add less sugar, more spice, and (of course) everything nice, and try out a bowl of savory oats for a change. This recipe is full of vegetables, high in fiber and great for breakfast, lunch, dinner or snack.

Note: You can use any vegetable combination of your choice if you do not have the ones listed in the recipe. This makes ~ 4 servings


  • 1 cup old fashioned rolled oats (adjust cooking time accordingly if using any other type of oats)
  • 2 cups water (may need more if consistency too thick)
  • 1 1/2 heaping cups cremini mushrooms, cut into wedges
  • 1 cup peas and carrots (chopped) - 1/2 cup each
  • 1 cup spinach (fresh) or 1/2 cup frozen spinach
  • 2 green onions, thinly sliced
  • 2 Tbsp nutritional yeast
  • 2 large cloves of garlic, smashed then roughly chopped
  • 1 tablespoon vegetable oil
  • ½ tsp turmeric powder (optional)
  • Salt and Pepper to taste


  1. Add 1 tablespoon of oil in a medium sized pot, over medium heat.
  2. Add the cremini mushrooms, carrots and peas and cook for about 8-10 minutes, stirring occasionally to avoid sticking to the pot.
  3. Add the garlic and oats and stir for 1 minute
  4. Add 1 1/2 cups of water, increase the heat to high and and bring to a boil
  5. Once the oats mixture starts boiling, reduce the heat to low and simmer for 10-12 minutes, until the water has absorbed and the oats are cooked to your liking. Add more water if needed to adjust to a consistency of your choice.
  6. Fold in the spinach, nutritional yeast and salt and pepper to taste
  7. Garnish with green onions (or any other fresh herbs) and enjoy.

You may also try some other fun toppings to add to your oats - kale and avocado, tomatoes, caramelized onions, asparagus, pumpkin seeds, cilantro, or basil. Keep it savory to have a lower sugar, diabetes-friendly meal that's packed with heart healthy fiber and vitamins.

Nutrition Information: Serves approximately 4. Serving size: 1 cup

Calories: 157, Total Fat: 5 g, Sodium: 27 mg, Carbohydrates: 22 g, Fiber: 5 g, Protein: 6 g