This savory high-protein Miso Vegetable Oats recipe is a nutrient-dense powerhouse, perfect for a hearty breakfast. Combining the umami richness of miso with high-protein lentils and fresh vegetables, this recipe offers a balanced meal that is both delicious and nourishing. It has optional ingredients that are proven to reverse aging.
A longevity oatmeal made with all healthful and flavorful ingredients, this easy high-protein savory breakfast is perfect for meal prep.
This savory oatmeal recipe was inspired by the Anti-inflammatory High-Protein Savory Oats, Healthy Oatmeal with Chia Seeds, and these 4 Nutritious Oatmeal Toppings Combinations. Are you looking for a similar dinner main? Try this Instant Pot Quinoa Lentil Curry.
Jump to:
👩🏼🌾 Miso Vegetable Oatmeal Ingredients
- Miso: Salting foods with miso may not have the same detrimental effect on raising blood pressure as using salt.
- Kale is a low-oxalate green that boosts antibody production and the immune system. Cooked appears to work even better.
- Walnuts: About two ounces of walnuts daily for two years helps maintain telomere length. Telomeres shorten with age, so this is an anti-aging benefit of walnuts.
- Red lentils: pack in protein and fiber
- Steel-cut oats: the second most whole form of oats (oat groats are the most whole)
See the recipe card for quantities.
Longevity Ingredients
- Barberries: Boost AMPK, an enzyme that induces autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
- Long Pepper: Contains the anti-aging compound piperlongumine. Use like black pepper.
Black Cumin Seeds: May improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control. Use about 1-2 grams daily (about a quarter teaspoon). - Sesame seeds: Contain anti-inflammatory sesamin which may help reduce blood pressure, improve osteoarthritic symptoms, and lower LDL cholesterol.
- Amla (dried gooseberries) powder: shown to reduce cholesterol
Find the Longevity Ingredients linked below.
🥑 Substitutions
- Avocado - add ¼ avocado per serving
- Split red lentils - use green or brown lentils instead but cook them for longer
- Steel-cut oats - Use oat groats or rolled oats instead. Cook the oat groats for 30 minutes. Then, continue cooking until both the lentils and oats are fully cooked.
- Garlic - substitute with 1 teaspoon garlic powder
For more healthy breakfasts, visit my Vegan Breakfast Recipes page.
📖 How to Make Savory Miso Vegetable Oatmeal
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Bring the water to a simmer in a medium saucepan. Add the oats and lentils. Simmer over low heat for about 20 minutes or until the desired creaminess, stirring occasionally and scraping along the bottom to prevent sticking.
- Add the nondairy milk if using. Stir to combine.
- Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
- For serving, heat the lentil oats until warmed through. Remove from the heat.
- Mix in the desired amount of green sauce.
- Top with longevity foods.
✔️ Expert Tips
- Storage: Refrigerate the High-Protein Lentil Oats and green vegetable miso sauce in separate airtight containers for up to 5 days.
- For serving: Heat the lentil oats. Mix in the desired amount of green sauce. Do not heat greens sauce to preserve the most benefits from the fermented miso.
- Find the Longevity Ingredients linked below.
- Add one more Medjool date when blending the sauce to balance the lemon as desired.
🛒 Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
🙋🏽♀️ Recipe FAQs
There was an oatmeal diet intervention used to treat type 2 diabetes. The study found that oatmeal was a highly effective tool for achieving better blood sugar control in patients with type 2 diabetes and reduced the amount of insulin required. A more recent review found that two days of an oatmeal diet improved blood sugar levels and the effect lasted for 4 weeks after the study when subjects were on their regular diet. However, the oatmeal diet can result in hypoglycemia so it must be done under close medical supervision.
Eating breakfast after 9 a.m. might increase the risk of developing type 2 diabetes by 59% compared to eating before 8 a.m. This is the main finding of a study involving ISGlobal, supported by the "la Caixa" Foundation, which followed over 100,000 people in France.
🥣 Related Recipes
🥄 Pairing
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Miso Vegetable Oats by leaving a ⭐️ rating below or sharing it on Instagram.
📖 Recipe
Miso Vegetable Oats (High Protein)
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 1 cup steel-cut oatmeal rinsed
- 1 cup split red lentils rinsed
- 5 cups water or low-sodium vegetable broth
- Salt or salt-substitute to taste
- ¼ cup unsweetened nondairy milk or to taste
For the green miso vegetable sauce:
- 1 cup raw walnuts
- 2 cups kale leaves
- 2 cups fresh basil leaves
- 1 ½ tablespoons mellow miso or white miso
- 2 cloves garlic
- ½ teaspoon mustard powder
- 2 small lemons (juice) or to taste
- ¾ cup water
- 1 Medjool date or to taste
Instructions
- Cook the oats and lentils: Bring the water to a simmer in a medium saucepan. Add the oats and lentils. Simmer over low heat for about 20 minutes or until the desired creaminess, stirring occasionally and scraping along the bottom to prevent sticking.
- Add the nondairy milk if using. Stir to combine.
- Make the green miso sauce: Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
- For serving, heat the lentil oats until warmed through. Remove from the heat. Mix in the desired amount of green sauce. Top with longevity foods.
Notes
- Optional longevity toppings per serving: 1 teaspoon sesame seeds, 2 teaspoons barberries, ¼ teaspoon amla powder, a pinch of long pepper, and a dash of ground black cumin seeds
- Find the Longevity Ingredients linked in the blog post.
- Add one more Medjool date to balance the lemon in the sauce 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.
Mary Doyle says
Love the high protein miso veg oats the flavour is so good and nurturing
Nisha Melvani, RDN says
So happy to hear you enjoyed this savory breakfast. Thank you.
Monica says
Oh wow, this is delicious! It is our first savory oats dish and my husband and I love it. I subbed cilantro for basil and lime juice for lemon, which is what we had on hand, and added crushed red pepper for some kick (we like spicy). We are addicted. This is now a permanent addition to our breakfast menu. Do you think the porridge (just the cooked oats and red lentils) would freeze ok? I would like to batch cook it. Thank you so much Nisha for sharing your talent, passion, and hard work!
Nisha Melvani, RDN says
Thank you for your lovely comment. So happy you both enjoyed it. Yes, that would freeze well! Love the spicy addition.
Susan says
I saw this recipe on one of your shorts and had to make it ASAP. I subbed half the walnuts for soaked cashews, and loved the savory blend. Delicious! Thank you so much. This is the first recipe of your I’ve tried. I just halved the recipe for the sauce and it made plenty! Goji berries are also delicious on top as I didn’t have the barberries.
Nisha Melvani, RDN says
So glad you gave these oats a try and enjoyed them. Thank you for leaving a comment!
Ada says
I've been vegan for 7 ½ years and my only regret is not having made the change sooner. I turned 60 last Christmas and have decided that I want to become a healthier vegan. Even though I've always stayed away from refined sugars and fried foods, I feel that I could do better by making each meal nutritionally meaningful. I love your recipes and the knowledge you share about nutrition. This is the first recipe I've made of yours, and I absolutely love it. Thanks so much. I'm looking forward to making many more of your recipes.
Nisha Melvani, RDN says
Hi. I am also looking to become a healthier vegan and more research-based in my approach to eating. We are on this journey together! I am enjoying it so far. Glad you liked these oats!
Digitalcowgirl says
This is absolutely tasty and now a staple for a nice and filling breakfast. Thank you so much!
Nisha Melvani, RDN says
So happy to hear. Thank you.
Lynne says
Amazing nutrient profile
This is a really creative recipe, but the combination isn't for me - I think garlic at breakfast is just too challenging lol . Instead I've used the green miso sauce for a range of other meals, both as a sauce and a dressing where its shone. Love your focus on nutrition; you're making it easy to take my health to the next level!
For breakfast your superseed porridge with oats and quinoa works for me - it's a real winner.
Nisha Melvani, RDN says
I love that one! So glad you are enjoying it.
Arica says
A wonderful and surprising breakfast delight! I prepped ahead and kept the sauce in the fridge. Doing this the lentils seemed to make the oats drier than normal left over oats so I just added more water when reheating.
Nisha Melvani, RDN says
Yes, you might need to add some additional water or broth when reheating. Thank you. Glad you are enjoying it.
Sasha says
Hi! I have a nut allergy — are there any possible substitutes for the walnuts?
Nisha Melvani, RDN says
Sunflower seeds would work well.
Nisha Melvani, RDN says
Sunflower seeds would work here.
Sarah says
I'm obsessed with savory oat recipes, and this one is no exception. I made it according to the recipe the first time. The second time, I combined this recipe with my favorite recipe from your website, the high-protein vegan ragu. I used 1 C parsley and 1 C basil for the green sauce, and subbed a lime for one of the lemons. I highly recommend this recipe combo! Thanks for inspiring me and expanding my palate with these nourishing recipes, Nisha!
Nisha Melvani, RDN says
Your combo sounds amazing! Thank you for sharing. This is a great meal plan idea.
@subruthran says
I tried this recipe today, completely blown away. It's comfort food. I did not have all the ingredients on hand and its till tasted amazing! Had to substitute the basil for coriander. Did not have walnuts, kale, mustard on hand or any of the longevity ingredients either. Cant wait to try it with the full ingredients. I am usually crampy and bloated during my time of the month. Today was day one and I felt so good after eating this. Thank you so much Nisha!
Nisha Melvani, RDN says
So happy to hear! I really feel good after eating this combo too and I am thrilled you had the same experience. Thank you.
Mary Doyle says
Had this for breakfast every day last week and loved it 😋 so tasty and I know it's so good for my body felt full and nourished
Nisha Melvani, RDN says
So happy to read this. I find it extremely satisfying. So glad you enjoyed it. Thank you.
JP says
Good healthy breakfast.
Nisha Melvani, RDN says
Yay! Thank you.
Linda Kehoe says
I absolutely loved this recipie. I buy organic, gluten free, steel cut oats in bulk for making oat milk, and I am always looking for new recipies using oats. I never thought of putting lentils and oats together. I made a few substitution because I wanted to use what I had on hand; cilantro for fresh basil, lime juice for lemon juice, pomegranate seeds for barberries. This is going to be a staple for me! Thank you!!
Nisha Melvani, RDN says
Love the pomegranate addition! Thank you for sharing. Glad you are enjoying it.
Laura Simmons says
Very delicious and nutritious! Will definitely be a weekly staple and I love the flexibility in the recipe. I substituted Brazil nuts for walnuts and peas for kale, as I had them on hand. The dish tasted even better after a couple days. I did mix the green component directly in with the lentil oats when reheating, and the whole mixture became very fluffy and yummy. Thank you for such a healthy staple that tastes amazing
Nisha Melvani, RDN says
So glad it was yummy! Love the idea of peas!!! Thank you.
Gwen says
Love this! So much flavor and I feel so good! I love that it can be made ahead too.
Nisha Melvani, RDN says
Thank you! Glad you are enjoying it.
Hannah says
Absolutely delicious. A great winter warmer for the Southern Hermisphere.
Nisha Melvani, RDN says
Yay! So glad you gave it a try! Thank you.
Jennifer Jackson says
Just eating this now, wow! That sauce is so good, definitely will be on high rotation. I added extra garlic and some smoked pumpkin seeds.
Nisha Melvani, RDN says
Yay! Thank for giving it a try. It might seems weird but it somehow works! Thank you.
Geo says
Looking forward to making this! I might even eat it for dinner... Can you use that Miso Green Sauce on other foods as well? Any ideas for what it would pair well with?
Nisha Melvani, RDN says
Yes! Absolutely. It's a great addition to soups and stews for a boost of flavor! Or to pasta sauce!
Little lady says
One for the instant pot maybe? Just wondering how long you'd do it for...? Am guessing it would be quite speedy 😊 I can't get hold of oat grain here in the UK so would probably use barley 🙂 I love making my porridge of lentils, rye, barley and another legume which I mix up and change every time...so scrummy! Love the idea of making it savoury with miso 😋 I sometimes have my porridge mix as a risotto type dish-delish!xxx
Nisha Melvani, RDN says
Totally a fan of porridge risotto! It will certainly work in an instant pot. I have not tested it so cannot give an accurate setting but I would guess: Cook on HIGH pressure (manual) for 4 minutes. Let the pressure release naturally for 10 minutes. Carefully remove lid.