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This high protein savory oatmeal is perfect for a cozy dinner or as a savory breakfast. Stirred with egg whites and with a poach egg on the top, this savory oatmeal recipe makes a healthy and high protein dish. Filling, high protein and incredibly delicious!
Who has said that oats are just for breakfast?!
Savory oatmeal is a de facto game changer. Imagine starting and ending the day with your favorite food: oatmeal!
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Savory Oatmeal
The first time I heard of savory oatmeal I reacted quite emotionally. “Savory what?! Keep this heresy for yourself. I will stick to my peanut butter chocolate oatmeal.”
But after overcoming these initial hesitations, I gave in and put a poached egg on the top of my oatmeal. Oh Lord, that gooey yolk running all over oats got me hooked. Needless to say, I now make this protein savory oatmeal every week.
How to spice up savory oats
The first question I get asked when I mention “savory oatmeal” is how to spice it up. If a sprinkle of cinnamon can turn a boring porridge into something dangerously addictive, using the right seasonings is the key for tasty savory oats.
Good news for you. When it comes to savory oatmeal, you have plenty of freedom to pick and choose the spices and seasonings you like the most.
The first thing I recommend doing is cooking the oats in vegetable broth. Besides that, I like adjusting with a pinch of sea salt and a sprinkle of chili flakes on the top. But I am a weird person because I like plain food, so here are some great ways to spice up your oats.
- Salt
- Pepper
- Chili flakes
- Ground cumin
- Smoked paprika
- Soy sauce or tamari
- Grated cheese (such as Parmesan cheese)
- Curry
- Literally any spice and seasoning you like!
What is more, you can enhance the flavors of your dish by simmering your oats with a drizzle of your olive or sesame oil. Especially sesame oil, which has such a delicate taste!
How to top savory oats
The best part of oatmeal are the toppings, period. I am quite conservative with oatmeal and I always go for banana and peanut butter. Unbeatable!
Same thing here: toppings are what will set great savory oats from a boring, depressing bowl.
This protein savory oatmeal recipe comes with poached egg and avocado on the top. And to be honest, this is by far my favorite topping. But feel free to experiment and top your own dish with the foods you like the most.
And if you still feel uninspired, here are some great ways to top your protein savory oatmeal.
- Egg
- Bacon
- Cheese
- Chicken
- Salmon
- Grilled cheese
- Tofu or tempeh
- Roasted vegetables
Zucchini protein oatmeal
This protein savory oatmeal recipe comes with grated zucchini. Zucchini oatmeal (also known as “zoats”) is a more filling version of its brother. The vegetables in it will add more volume without altering the taste because zucchini are pretty tasteless. What is more, it is a great way to get some greens in!
But make sure you squeeze your grated zucchini with a clean kitchen towel or paper towel. This will prevent the zucchini from making your oatmeal watery.
Egg white savory oatmeal
I am Matts Fit Chef and I like making protein recipes. That’s why this is a high protein savory oatmeal recipe!
Wondering how to make protein savory oats? My trick is to simmer the oats together with egg whites. I normally swap out 80 ml to 120 ml (1/3 to 1/2 cup) vegetable broth (or water) with liquid egg whites et voila. Here’s a savory oatmeal that is higher in protein.
What is more, I absolutely love the texture that egg whites give to my oats. They make it incredibly creamy and… even more addictive!
Why is oatmeal so healthy?
Sweet or savory, over the last years oatmeal has become a trendy food. Especially during the pandemic, when the viral “baked oats” has literally taken over TikTok.
But besides being so satisfying, oats also are among the healthiest foods on earth. This gluten-free whole grain is a great source of vitamins, minerals, fiber, and antioxidants. Some of the nutrients that you can find in oats are manganese, phosphorus, magnesium, zinc and iron.
Plus, oats are rich in plant based protein: 16.9 grams of protein per 100 grams. Perfect for this high protein savory oatmeal!
And if you still don’t know how to make the perfect protein oatmeal, here’s my full guide to the best protein oats without lumps! Make sure to check it out here and your protein oats will never be the same anymore.
Tips for making savory oatmeal
Here are a couple of simple tips and tricks to make a the best protein savory oatmeal recipe.
- For savory oatmeal, use vegetable stock (or chicken stock) instead of water! This will add more flavor to your dish.
- Use egg whites for a more creamy and high protein savory oatmeal.
- Cook the oats over low to medium heat. Don’t be too impatient, high heat will burn both pan and oatmeal.
- Make sure that you stir your oats while they’re simmering. This will prevent the oatmeal from sticking at the bottom of the pan.
- Season your oatmeal with salt and all spices you like. There is no such thing like boring oats!
More high protein meals
- Low calorie keto sushi rolls
- Chipotle protein salad
- Protein tuna sushi bowl
- High protein pasta salad with chicken
- Protein pesto pasta
High Protein Savory Oatmeal Recipe
Ingredients
- 50 grams (1/2 cup) rolled oats
- 1/3 zucchini, shredded and squeezed (optional)
- 160 ml (2/3 cup) vegetable stock (or water)
- 80 ml (1/3 cup) egg whites (or more stock, water)
- sea salt (to taste)
Savory Oatmeal Topping
- 1 egg
- avocado (optional)
- chili flakes (optional)
Instructions
- Combine rolled oats, shredded zucchini (optional) and vegetable stock in a small pot. Simmer for 5 minutes over low heat, then add egg whites and simmer for 3 to 5 minutes more, or until it reaches your preferred texture. Adjust with salt to taste and tip to serving bowls.
- Poach, boil or fry egg.
- Top protein savory oatmeal with poached egg, sliced avocado and a sprinkle of chili flakes, if desired.
