This Anti-inflammatory High-Protein Savory Oatmeal recipe is packed with fiber, and antioxidants, and offers a delicious and flavorful alternative to sweet breakfasts. Plus, it's suitable for most diabetics.
This healthy oatmeal recipe may reduce blood sugar levels in patients with type 2 diabetes. It may also improve cholesterol when consumed regularly. Steel-cut oats and lentils are low-glycemic index foods, and rich in fiber (20 grams per serving). Fiber can help manage blood sugar levels by slowing digestion and preventing blood sugar spikes. It's a type of carbohydrate that the body can't digest, so it doesn't give us calories or sugar for energy.
Fiber can also help reduce inflammation in our bodies. Studies have shown that eating more fiber can significantly lower the chances of having inflammation, heart disease, and cancer.
This recipe uses turmeric and black pepper to enhance the anti-inflammatory benefits of curcumin. There is also antioxidant-rich allspice and optional long pepper with the antiaging compound, Piperlongumine. These spices are added once the lentils and oats are done cooking to preserve their health benefits.
Start your morning with this savory oatmeal recipe, inspired by my low-glycemic Oat Groats, Miso Vegetable Oats, and this Walnut Date Cream with Fruits recipe. Looking for a similar dinner main dish? Try this Instant Pot Quinoa Lentil Curry.
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👩🏼🌾 Ingredients
- Split red lentils
- Steel-cut oats
- Onion
- Garlic
- Ginger
- Green chili pepper-serrano (optional)
- Kale (optional)
- Cumin seeds
- Turmeric
- Black pepper
- Allspice (optional)
See the recipe card for quantities.
🥑 Substitutions
- Oatmeal - use the same quantity of quinoa instead of oats as desired
- Avocado - add chopped avocado for serving
- Green chili pepper - omit the serrano for nonspicy
- Long pepper - Add long pepper with the antiaging compound, Piperlongumine. It has anti-inflammatory properties that are as strong or stronger than anti-inflammatory prescription drugs in preclinical studies.
For more healthy breakfast recipes, visit my Vegan Breakfasts page.
📖 How to Make High-Protein Savory Oatmeal
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Cook the cumin seeds in hot oil for 1 minute, or until fragrant. (Or toast them without oil.) Add the onion and a dash of water or oil and cook them until translucent.
- Add the garlic, ginger, and green chili (if using). Cook the aromatics for about 1 minute more, or until fragrant.
- Add the red lentils, oatmeal, and water.
- Bring the water to a gentle boil. Reduce the heat to low and simmer covered until the oats are cooked al dente.
- Remove the saucepan from the heat. Add the kale, turmeric, black pepper, long pepper, allspice, and salt to taste. Mix well until fully incorporated.
- Add water or nondairy milk as needed until the desired consistency.
✔️ Expert Tips
- Use this mini chopper to cut the onion, garlic, ginger, green chili, and kale, and save time.
- Add the turmeric, black pepper, allspice, and long pepper (if using) at the end of cooking to preserve the most health benefits.
- Breakfast, lunch, or dinner: This oatmeal recipe is also suitable for lunch or dinner. It is a complete meal. You can use quinoa instead of oatmeal as desired.
- Storage: Refrigerate leftover High-Protein Savory Oatmeal in an airtight container for up to 5 days. Serve warm or at room temperature.
🙋🏽♀️ Recipe FAQs
When men and women were randomized to eat breakfast or not, those who ate breakfast consumed more calories daily but did not gain more weight than the non-breakfast group. This is because the breakfast group spontaneously engaged in light activities significantly more than the breakfast skippers, using up the bulk of their excess calories. Plus, it's not just what we eat, but when we eat. The same number of calories at breakfast are significantly less fattening than those eaten at dinner because of our circadian rhythm!
Steel-cut oats, also called Irish oatmeal, are the whole oat kernel cut into two or three pieces using steel disks. This type of oats contains the second highest amount of fiber, second to oat groats. Steel-cut oats take a little longer to cook for a creamy and chewy porridge.
🥣 Related Recipes
🫙 Optional Toppings
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📖 Recipe
High-Protein Savory Oatmeal
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Ingredients
- Drizzle of olive oil (optional)
- 1 teaspoon cumin seeds
- ½ medium yellow onion or red, or sweet onion, small dice
- 4 cloves garlic minced
- 1 inch ginger minced or grated
- 1 to 2 green chili peppers serrano or jalapeño, minced (optional)
- 1 cup red lentils split (dry), rinsed
- 1 cup steel-cut oats
- 4 cups water
- ¼ cup Unsweetened non-dairy milk or to taste (optional)
- 5 stalks kale leaves and stems, finely chopped (optional)
- 1 ½ teaspoons turmeric
- ¼ teaspoon black pepper
- ½ teaspoon allspice (optional)
- Salt or salt substitute to taste
Instructions
- Cook the cumin seeds and onion: Heat the oil in a medium-large saucepan over medium-low heat. Cook the cumin seeds for 1 minute, or until fragrant. (Or toast them without oil.) Add the onion and a dash of water or oil and cook them for about 3 minutes or until translucent.
- Add the garlic, ginger, and green chili (if using). Cook the aromatics for about 1 minute more, or until fragrant.
- Add the red lentils, oatmeal, and water. Bring the water to a gentle boil. Reduce the heat to low and simmer covered for about 20 minutes or until the oats are cooked al dente. Stir occasionally, adding water or nondairy milk until the desired consistency.
- Add the spices: Remove the saucepan from the stove. Add the kale, turmeric, black pepper, long pepper, allspice, and salt to taste. Mix well until fully incorporated.
- Serve warm or at room temperature.
Notes
- Use this mini chopper to cut the onion, garlic, ginger, green chili, and kale, and save time.
- Add the turmeric, black pepper, and allspice at the end of cooking to preserve the most health benefits.
- Add ½ teaspoon long pepper for longevity benefits.
- Breakfast, lunch, or dinner: This oatmeal recipe is also suitable for lunch or dinner. It is a complete meal. You can use quinoa instead of oatmeal as desired.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Karim says
This was simple and marvelous - and deelish. I decreased oats to half a cup, and added half cup of quinoe - nice balance. For acidity I added two cups of halved cherry tomatoes from our garden. Adding this recipe to our winter rotation!
Nisha Melvani, RDN says
Sounds delicious. Thank you.
Agnes says
I've been following you for very long now, and every time I try one of your recipes I am amazed but how far they exceed my expectations.
Such humble ingredients, simple execution and a high nourishment profile make the most delicious peasant food 😋 😍
This savory porridge is honestly wild!
Nisha Melvani, RDN says
Truly grateful for you leaving such a kind comment. Keeps me motivated! Thank you.
Jennifer Jackson says
Always on my rotation recovering from flu and this was all I wanted.
Works perfectly everytime and a fan for all in the household especially the non-porridge lovers
Nisha Melvani, RDN says
Hope you feel better soon! I'm glad this was comforting.
Tzivia says
What is a serving size in this nutrition information given?
Nisha Melvani, RDN says
It is for one-fourth of the recipe.
Sophie says
Since I saw this recipe a few weeks ago on YouTube shorts this has become a go to breakfast or lunch in my home. You can make a big batch and reheat so easily. I serve with avocado to cut through some of the spice and heat. When I didn’t have kale I substituted with a big bunch of parsley and that was equally as delicious. Absolutely love this as I’m not a sweet breakfast girly and I know I’m nourishing my body first thing. Yum!!!
Nisha Melvani, RDN says
So happy to read this as it is not a traditional oats recipe and I was not sure how it would be received! I'm so glad you are enjoying it.
Sarah says
WOW! I would give this delicious recipe 10 stars if I could! This dish pairs especially well with the spiced yogurt sauce, which I blended with cilantro.
I work at a daycare with two year olds, and I packed this a couple days in a row for lunch. One younger two-year-old who sits next to me struggles with selective eating and throwing food he doesn't like. He regularly looks at my veggie-loaded vegan meals and comments, "Yucky!" This time, he looked at my food, said "Yucky!," but leaned over to sniff my food. The second day, he didn't say anything, but sniffed my food and smiled at me. Even though I can't share my food with him, I like to think that I'm expanding his tolerance for new foods just by sitting next to him.
Nisha Melvani, RDN says
This is so exciting! Who would have guesses he'd be into this one! So nice to hear you are enjoying it. Thank you!
Jacki says
I have a recipe similar and already would know the coming times, but I’m looking to find out if I could cook this in the instant pot with the 2 cups oats and red lentils to 4.25cups liquid. Does anyone know if the ratios would stay the same in the instant pot so I can avoid a ‘burn’ alert? Thank you!
Sharon Empson says
Wow! Another great recipe! Loved it. Just right for me, I don't eat sweet oatmeal dishes so this was perfect for me. It's very filling and love it's savory flavor. Thank You again for another great recipe. Sharon Empson
Nisha Melvani, RDN says
Thank you Sharon. I am thrilled that you enjoyed this one. I love savory too!
Karen says
My husband and I love savory breakfasts and this was delicious! As said in another comment, it's very adaptable, too. We were out of a few things...so we used millet instead of oats, garam masala instead of allspice, and finished off some spinach that was about to turn. Thanks for this nourishing and fulfilling recipe!
Nisha Melvani, RDN says
Great tips for substitutions. Thank you.
Manish says
Great Recipes ! After long time reading a food recipe blog. Please add the weight of a prepared bowl also if possible. Also any alternatives to kale?
Nisha Melvani, RDN says
Hi. Any greens would work. I chose kale because it is lower in oxalates. Swiss chard would be delicious. It is hard for me to add weights. I work alone:)
maeve says
Any thoughts on soaking the steel cut oat first? Thinking about lowering lectins & making more bioavailable? Would it make it too mushy? TIA 😀
Nisha Melvani, RDN says
Hi. You can but it is not required. It will be more mushy but still tasty! I would just rinse them well.
Michael Forbes says
Can you substitute black lentils for red lentils in this recipe?
Nisha Melvani, RDN says
Yes. You will need to cook it a bit longer until the lentils are cooked and adjust the water while cooking so that the lentils stay submerged while cooking.
Lindsay says
I had to make some substitutions because we were on vacation and didn't have all of the ingredients (e.g., added onion bouillon instead of onion, rolled oats instad of steal cut, and ground cumin). I also added shredded carrots and a couple of spices (coriander and ground mustard). It made such a tasty dinner! I can't wait to have the leftovers for breakfast!
Nisha Melvani, RDN says
Love your additions! I want the leftovers!!!