This Nutritionist-approved, Anti-inflammatory, High-Protein Savory Oatmeal recipe is packed with fiber and antioxidants, and offers a delicious and flavorful alternative to sweet breakfasts. Suitable for most diabetics.
Jump to:
- 👩🏼🌾 Ingredients
- 🥑 Substitutions
- 📖 How to Make High-Protein Savory Oatmeal
- ✔️ Expert Tips
- High-Protein Savory Oatmeal
- ⚖️ Convert the Recipe to Metric (g & mL)
- 🥣 More Savory Breakfast Recipes to Try
- ⚕️ Health Benefits of This Savory Breakfast
- 🙋🏽♀️ Recipe FAQs
- 🥣 Related Recipes
- 🫙 Optional Toppings
- 👩🏽🍳 Made this recipe?
- 💬 Comments
👩🏼🌾 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 printable recipe card below 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.
High-Protein Savory Oatmeal
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
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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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
⚖️ Convert the Recipe to Metric (g & mL)
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🥣 More Savory Breakfast Recipes to Try
Oat Groats Breakfast - A low-glycemic, fiber-rich alternative to traditional oats that keeps you full for hours and supports steady energy.
Miso Vegetable Oats - A savory, high-protein twist with umami-rich miso, lentils, and greens for a balanced, gut-friendly start.
Walnut Date Cream with Fruits - Naturally sweetened with dates and packed with omega-3s from walnuts for a creamy, antioxidant-rich topping or snack.
Mediterranean Chia Pudding with Yogurt - A fresh, mezze-inspired breakfast with Greek yogurt, chickpeas, and roasted red peppers for 34g protein and 21g fiber.
Breakfast Lentils Vegan Porridge - A hearty, savory porridge made from lentils for a unique, protein-dense morning option.
Here's a dinner recipe using similar ingredients: Instant Pot Quinoa Lentil Curry
⚕️ Health Benefits of This Savory Breakfast
Blood Glucose: 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.
Inflammation: 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.
Anti-Aging: 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 anti-aging compound, Piperlongumine. These spices are added once the lentils and oats are done cooking to preserve their health benefits.
🙋🏽♀️ 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 is 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 only to oat groats. Steel-cut oats take a little longer to cook for a creamy and chewy porridge.
🥣 Related Recipes
🫙 Optional Toppings
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Savory Oatmeal by leaving a ⭐️ rating below or sharing it on Instagram.
Claudia M says
Absolutely delicious and has become a staple
Nisha Melvani, RDN says
So glad to hear! Thank you for commenting.
Kat says
This was outstanding. Now my brain is trying to come up with variations of this recipe. Maybe I will try spinach next time. Just delicious!!!
Nisha Melvani, RDN says
Yes, a variety of greens will work. So glad you enjoyed it.
Juliet says
Love the savoury oats recipe…but without the kale as I’ve never managed to like the stuff sorry
Very easy & filling thanks
Keep up the good work - love your newsletters:)
Nisha Melvani, RDN says
Thank you for being subscribed and for trying this unusual oatmeal! So glad you enjoyed it.
Lea says
This was delicious!! Will definitely make again!!
Nisha Melvani, RDN says
So glad to hear! Thank you so much for commenting.
CatD says
Savory, filing, satisfying and now a must have on repeat! A 10!
Nisha Melvani, RDN says
So glad you enjoyed this oatmeal. Thank you for letting me know.
CatD says
I made this today. Delicious, chewy, filling.
Nisha Melvani, RDN says
So happy to hear! Thank you.
Nathan says
This is excellent and so easy to make. We have made it several times and it is delicious.
Nisha Melvani, RDN says
Thank you! I am so glad you enjoyed this savory version.
Perrie Lyon says
I made this recipe this morning and it is so delicious and warming! So yummy, satisfying and easy. I was looking for some savory oatmeal, as I heard starting the day with a sweet breakfast may tend to steer me to want sweet things later in the day. Love that it is packed with protein too. I made it with no oil and added spinach and kale. Sooo good!
Nisha Melvani, RDN says
Starting the day with something savory is great! So glad you enjoyed it.
B. Hope says
When I saw this recipe I was so intrigued and I knew I had to make it. I have never had a savory oatmeal before. I am really pleasantly surprised at how delicious it is! I have never used steel cut oats before and they have a wonderful slightly chewy texture that gives structure to this dish. The flavor of all the spices is a wonderful blend, especially with a Serrano. I didn't have any allspice so I didn't add that. The kale is a great addition as well. I'm looking forward to trying more recipes!
Nisha Melvani, RDN says
Thank you for taking the time to let me know you enjoyed it. So glad to hear you enjoyed something new!
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.
Sophie Bainbridge says
I’m still making this very regularly. It’s such a staple, I make a big batch for the week and heat it up. I add lots of jalapeños and serve with fresh tomato!
Nisha Melvani, RDN says
Yay! So glad you continue to enjoy these oats! Thank you.
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!!!