This Savory Protein Porridge is designed to support steadier blood sugar. It's nourishing, umami-rich, and high in protein and fiber. Made with oats and red lentils for a creamy, filling base and finished with vegetables, spices, and an omega-rich seed topping, this longevity-style bowl works just as well for breakfast as it does for lunch or dinner.
Save This Recipe!
Type your email & I'll send it to you!
👩🏽⚕️ Nutritionist's Note
Why savory breakfasts may support better energy and appetite control:
When oats are paired with lentils, vegetables, and seeds, they become a true meal rather than a quick carb-based breakfast.
Savory breakfasts tend to be more balanced by default, emphasizing protein, fiber, and healthy fats instead of added sugars. This supports steadier blood sugar, longer-lasting energy, and better satiety, which can help reduce mid-morning cravings.
This porridge delivers all three:
- Protein from lentils, oats, and nutritional yeast for fullness
- Fiber from oats, lentils, vegetables, and seeds for gut health and blood sugar control
- Healthy fats from seeds to support nutrient absorption
It also provides anti-inflammatory compounds, including beta-glucans from oats, polyphenols from lentils, and curcumin from turmeric.
Jump to:
- 👩🏽⚕️ Nutritionist's Note
- 👩🏼🌾 Ingredients
- 🥬 Substitutions
- 📝 How to Make Savory Protein Porridge
- ✔️ Storage & Meal Prep Tips
- 🥣 More Lentil Oats Recipes
- 🙋🏽♀️ Recipe FAQs
- 🥣 More High-Protein Breakfasts
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- Savory Protein Porridge Recipe
- 🛒 Shop Recipe Cookware and Ingredients
- 💬 Comments
👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Oats (steel-cut or protein rolled): Provide a creamy base and beta-glucan fiber that supports cholesterol and gut health. Steel-cut oats give more texture, while protein rolled oats cook faster.
- Red lentils: Add plant protein and thickness without overpowering the oats. Red lentils break down as they cook, creating a naturally creamy consistency.
- Nutritional yeast: Brings savory, cheesy umami flavor while contributing protein and B vitamins.
- Ginger and garlic powder: Add warmth and depth while supporting digestion and immune health.
- Turmeric: Provides anti-inflammatory compounds and earthy flavor. Absorption is enhanced with black pepper.
- Coconut aminos: Adds gentle saltiness and umami without excess sodium.
- Sriracha: Adds heat and brightness. Adjust to taste.
- Bok choy or leafy greens: Light, low-oxalate quick-cooking greens add calcium, fiber, and micronutrients.
- Shiitake mushrooms: Add meaty texture and deep umami flavor.
- Omega seed topping (optional): Flaxseed meal, ground chia seeds, black cumin, and sesame seeds add omega-3s, zinc, magnesium, fiber, and crunch.
See the printable recipe card below for quantities.
🥬 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Lentils: Use split mung beans or yellow lentils instead of red lentils, but increase the cooking time and add extra liquid as needed, since they hold their shape more and take longer to soften.
- Leafy greens: Swap bok choy for kale, napa cabbage, or collards.
- Shiitake mushrooms: Replace shiitake mushrooms with cremini or oyster mushrooms.
- Coconut aminos: Use tamari or low-sodium soy sauce instead. Or Add miso at the end for extra umami (do not boil once added).
📝 How to Make Savory Protein Porridge
These additional tips will help you get the best results from this recipe.
- Rinse red lentils very well until the water runs clear to remove excess surface starch and fine particles.
- Simply slice the bok choy or leafy greens vertically into thin strips so the stems and leaves cook at the same rate.
- If using steel-cut oats, expect more texture; protein rolled oats cook faster and turn out softer. The oats and lentils expand as they cook, and a slightly larger pot prevents bubbling over and makes stirring easier.
- Add extra broth or water if the porridge thickens too much. Stir more frequently toward the end of cooking to prevent sticking and ensure even creaminess.
- Taste at the end and adjust salt, heat, or umami with more coconut aminos, sriracha, or nutritional yeast. For extra creaminess, stir in a splash of unsweetened plant milk at the end.
- For deeper flavor and more texture, sauté extra mushrooms separately in a small pan until browned, then spoon them on top just before serving. This adds contrast and boosts umami without making the porridge heavy. Add the omega seed topping after cooking, right before serving. This helps protect delicate fats from heat while keeping the topping crunchy.
✔️ Storage & Meal Prep Tips
These simple steps help preserve freshness, flavor, and texture:
- Storage: Store leftover Savory Protein Porridge in an airtight container in the refrigerator for up to 4 days.
- Meal Prep and Reheating Tips: Portion into containers once cooled. To reheat, add a splash of water or broth and warm gently on the stovetop or in the microwave, stirring halfway through. The texture will loosen as it heats. You can also prep the dry ingredients and seed topping ahead of time to make weekday cooking even faster.
🥣 More Lentil Oats Recipes
This nutritionist-approved, savory high-protein Miso Vegetable Oats recipe is a nutrient-dense powerhouse, perfect for a hearty breakfast.
Anti-inflammatory, High-Protein Savory Oatmeal recipe is packed with fiber and antioxidants
These Easy Sheet Pan Red Lentil Protein Pancakes are a simple, blender-only breakfast that delivers steady energy, high fiber, and naturally occurring protein
Breakfast Lentils Vegan Porridge combines red lentils and oats for a creamy, protein-rich base that's naturally low in phytates when soaked and cooked.
🙋🏽♀️ Recipe FAQs
Yes. Savory oatmeal is often more balanced than sweet versions because it naturally emphasizes protein, fiber, and fat over added sugars. This helps support steadier blood sugar, longer-lasting energy, and better satiety. When oats are paired with legumes, vegetables, and healthy fats-as in this recipe-they become a complete, meal-level breakfast rather than a quick carb-based one.
Absolutely. Oats are neutral by nature, similar to rice or quinoa. Around the world, oats are eaten in savory forms with vegetables, spices, and protein. Treating oats as a grain rather than a sweet food opens the door to deeply satisfying, umami-rich meals like this porridge.
🥣 More High-Protein Breakfasts
👩🏽🍳 Made this recipe?
Let me know your thoughts on Savory Protein Porridge by leaving a ⭐️ rating below or sharing it on Instagram.
⚖️ Convert the Recipe to Metric (g & mL)
Use these AI tools to do this:
Savory Protein Porridge Recipe
Ingredients
- ½ cup red lentils rinsed
- ½ cup steel-cut oats or protein rolled oats
- ¼ cup nutritional yeast
- ½ teaspoon ginger powder
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- 2 teaspoons coconut aminos or low-sodium tamari
- 1 teaspoon sriracha optional
- 1 cup chopped greens
- ½ cup sliced shitake mushrooms or mushrooms (optional)
- 2 cups water or low-sodium vegetable broth
- Dash of black pepper
For the optional omega 3 topping:
- 2 teaspoons ground flaxseed
- 2 teaspoons ground chia seeds
- 1 teaspoon ground black cumin seeds
- 2 teaspoons sesame seeds
Save This Recipe!
Type your email & I'll send it to you!
EQUIPMENT
- 1 Medium saucepan
Instructions
- Rinse lentils: Place red lentils in a fine-mesh sieve and rinse very well under running water until the water runs clear. Drain thoroughly.
- Combine: In a medium pot, combine the drained red lentils, oats, nutritional yeast, ginger powder, garlic powder, turmeric, coconut aminos, chopped greens, and sliced mushrooms. Add the broth or water.
- Cook: Bring the liquid to a gentle boil over medium-high heat, then reduce to a low and simmer uncovered for about 20 minutes, or until the oats and lentils are cooked. Stir occasionally, until thick and creamy.
- Season: Taste and adjust seasonings. Add salt and black pepper to taste.
- For serving: Serve warm with a generous pinch of omega seed topping, if using.
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.
🛒 Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
Comments
No Comments