2 Veggie-Packed Savory Oatmeal Recipes
For our oatmeal friends who want to take a wild ride on the savory side.
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Elevating plain oats is a rite of passage as a runner.
Oatmeal is the ideal pre-run food due to its high carb content and how easily it can be digestible. It’s not only simple to make (potentially impossible to foul up), inexpensive, and can be prepped ahead of time (overnight oats), but oatmeal is the perfect medium for nutrient-dense toppings.
Arguably the most popular oatmeal toppings are berries, which can provide a helping of fiber as well as antioxidants and a variety of micronutrients. But those runners who prefer a more savory flavor profile can still enjoy a morning bowl of oats, too. In lieu of berries, these recipes suggest ingredients such as baby kale, grape tomatoes, avocado, olive oil and more.
Spicy Baby Kale Oats
Spicy Baby Kale Oats was inspired by cookbook writer and editor Lukas Volger, who cooked up the recipe during his #28daysofoatmeal challenge. During this social media campaign, Volger developed and filmed a unique oatmeal recipe on Instagram everyday for 28 days.
“For savory oats, I’m always trying to incorporate vegetables and make them as nutrient-rich as possible,” Volger says. “And adding a big handfuls of greens makes this very easy, but any leftovers from last night’s dinner could work in the same way – roasted broccoli, cauliflower, or squash, for example.”
This Volger-inspired savory oatmeal includes a spice mix that offers a bit of crunch and packs extra flavor.
“A seedy, nutty, spicy mix can also help to add some protein and other good nutrients to compliment the veg and amplify the savoriness of the whole endeavor,” he says. “As well as terrific texture with the dominant one if more mushy.”
This recipe calls for chili oil, but if you have a sensitive stomach and want to avoid the heat, Volger recommends opting out. Instead, you can top with a fried or boiled egg for extra protein and richness.
- 1 Tbsp. olive oil
- ⅓ cup scallions, thinly sliced
- 1 pinch Himilyan pink salt
- 1 cup baby kale
- ½ cup oats, pre cooked
- 1 tsp. dukkah
- 1 tsp. za’atar,
- 1 tsp. shichimi
- 1 tsp. tograshi
- 1 tsp. Everything But The Bagel Seasoning
- 1 chili oil
- Drizzle olive oil in a warmed skillet over medium heat. Toss scallions, salt, and baby kale, cooking until softened.
- Remove mixture from skillet and place onto chopping board. Chop finley and set aside.
- In the same skillet on medium heat, toss in pre-cooked oatmeal and let cook for a minute. Stir in finely chopped kale. Spoon oatmeal and kale mixture into a bowl.
- In a blender or food processor, lightly mix together dukkah, za’atar, shichimi, tograshi, and Everything Bagel Seasoning. The mixture should not be a fine powder.
- Drizzle chili oil then spice mix evenly over oats. Enjoy!
Avocado and Parmesan Savory Oats
This recipe was developed by holistic nutritionist, cookbook author and health coach Brittany Mullins to pack more protein into breakfast.
“At first, I simply started serving my sweet oatmeal alongside an egg (or egg whites),” Mullins says. “And then one day I decided to go completely savory by serving the egg right on top of the oats with a little parmesan, fresh tomatoes, avocado, and Everything But The Bagel seasoning.”
Mullin’s oatmeal is packed with tons of protein, healthy fats and a helping of easily digestible carbs great for fueling your run.
- 1/2 cup old fashioned oats
- 1 cup water
- Dash salt
- 1 cooked egg
- 2 Tbsp. grated parmesan cheese (dairy free, if needed)
- 3-4 grape tomatoes, halved
- ¼ avocado
- Everything But The Bagel seasoning
- Sea salt and pepper, to taste
- Fresh herbs for topping
- Hot sauce, optional
- Heat water and oats in a medium saucepan over medium heat. Add sea salt to the oats. Cook oats, stirring occasionally, for 5-7 minutes or until oats are creamy. Remove from heat.
- Meanwhile, cook your egg however you like. IE: Poached, fried, scrambled, boiled.
- Once both the egg and oats are finished cooking, add oats to a shallow, wide bowl and top with cooked egg, parmesan cheese, avocado, EBTB seasoning, fresh herbs and hot sauce, if using. Enjoy warm.
Recipe courtesy of Brittany Mullins of Eating Bird Food