savory oats

Recipes
kick your oatmeal up a notch!
 COPYRIGHT
Alyssia Sheikh
Savory Oats Recipes

© 2019, Alyssia Sheikh

Mind Over Munch®
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 SAVORY OATMEAL Base
Who says oats have to be sweet?! Like any grain, oats will soak up the delicious flavors of whatever
you cook them with. This batch of savory oats is just as simple as making regular oats—except using
broth instead of water, and with added onions and garlic for flavor!

Ingredients
7 cups broth
(or broth diluted with water)
1 tsp salt, to taste
(depending on how salty
your broth is)
4 cups oats
(rolled or quick-cooking)
OPTIONAL FLAVORINGS:
drizzle of oil
2 tsp garlic, minced
½ cup chopped onions
Procedure
• Optional: In a pot over medium-high heat, drizzle oil and sauté
onions and garlic until tender.
• Pour broth (or broth diluted with water, instead of just water) into
pot and add salt. Cover and bring to a boil.
• Once boiling, add oats, reduce heat to medium, and simmer
uncovered—about 5 minutes for old-fashioned rolled oats, or
2-3 minutes for quick-cooking oats. (Cook time may also vary
depending on the amount you’re cooking, as well as how thick or
soupy you like your oats!)
• Remove from heat, cover, and let sit for 2-3 more minutes.
• Yields ~8 cups cooked savory oatmeal.

Nutrition
per serving (1 cup), yields 8

Macros
159 calories
5P | 29C | 3F
 BLAT
Add avocado to a traditional BLT and you’ve got a BLAT sandwich. Ditch the lettuce and swap
out the bread for a bowl of savory oatmeal, and you’ve got a deliciously different breakfast!
Warm and comforting, fun and flavorful, and filled with wholesome fuel!

Ingredients Procedure
1 cup cooked savory oatmeal base • Cook bacon and prepare other toppings.
1 slice bacon, cooked & crumbled • Add all toppings to savory oatmeal base.
1 Tbsp parsley, chopped • Serve and enjoy!
½ avocado, sliced
8-10 cherry tomatoes, halved
1 tsp sesame seeds

Nutrition
per serving (1 bowl), yields 1

Macros
368 calories
11P | 43C | 20F
 greeny
Pack more greens into your morning—with a bowl of oatmeal?! Between the sautéed spinach,
green peas, and fresh herbs, this savory delight is gushing with greenness and superfood nutrients.
Serve with a poached egg for a protein boost and loads of yolky goodness!

Ingredients Procedure
1 cup cooked savory oatmeal base • In a pan over medium-high heat, drizzle a bit of oil and sauté
1 cup spinach spinach with Dijon mustard, until tender and wilted.
(sautéed with 1 tsp • Add sautéed spinach to savory oatmeal base, along with
grainy Dijon mustard) remaining toppings.
• Serve warm with a poached egg and enjoy!
3 Tbsp green peas
(canned, frozen & thawed,
or fresh & cooked)
1 Tbsp shaved Parmesan
1 tsp chives, chopped
1 tsp fresh basil, chopped
1 poached egg

Nutrition
per serving (1 bowl), yields 1

Macros
325 calories
16P | 34C | 14F
 Sausage, Egg & Cheese
Now you can enjoy two breakfast classics in one bowl: sausage, egg & cheese, served over
oatmeal! Because why choose just one when you can have both? A meaty, cheesy breakfast
mash-up that’s sure to satisfy. Plus, you’ll devour a whopping 19 grams of protein per bowl!

Ingredients Procedure
1 cup cooked savory oatmeal base • Cook sausage and fry egg as desired.
2 Tbsp shredded cheddar cheese • Add all toppings to savory oatmeal base, serve, and enjoy!
1 oz cooked ground sausage,
crumbled
1 fried egg
½ tsp chives, chopped

Nutrition
per serving (1 bowl), yields 1

Macros
367 calories
19P | 30C | 19F
 Sweet & Savory Sesame
Warm oatmeal meets hearty breakfast hash in this sweet & savory bowl! Butternut squash and
blueberries are a refreshingly sweet duo that complements the savory sausage and oats perfectly.
Scrumptious, simple, and with a healthy balance of protein, fat, & complex carbs!

Ingredients
1 cup cooked savory oatmeal base
½ tsp sesame oil
½ chicken apple sausage link,
chopped
¼ cup roasted butternut
squash cubes
2-3 Tbsp blueberries
1 Tbsp sesame seeds
Procedure
• Roast butternut squash cubes at 425°F (220°C) for 30 minutes.
• In a pan over medium-high heat, char chicken apple sausage
(if desired).
• Add sesame oil to cooked oatmeal and stir to integrate.
• Add remaining toppings, finish with a sprinkle of sesame seeds,
and enjoy!

Nutrition
per serving (1 bowl), yields 1

Macros
383 calories
14P | 40C | 19F
 Caramelized
Sauté onions and mushrooms long enough, and their natural sugars caramelize to make them
even sweeter! Paired with the savory bite of goat cheese and buttery crunch from the pine nuts,
this breakfast is bursting with indulgent flavor, fun texture, and nutritious fuel.

Ingredients
1 cup cooked savory oatmeal base
2 Tbsp goat cheese
crumbles, divided
¼ cup sliced onion, sautéed
¼ cup sliced mushrooms, sautéed
1 Tbsp pine nuts
2 tsp chives, chopped
Procedure
• In a pan over medium heat, drizzle a bit of oil and add onion and
mushrooms, seasoning to taste with salt and pepper.
• Turn heat to low and sauté 20 minutes, until tender and
caramelized. Set aside.
• Stir 1 Tbsp goat cheese into warm savory oatmeal so it melts. (Save
1 Tbsp for topping!)
• Add remaining toppings, serve, and enjoy!

Nutrition
per serving (1 bowl), yields 1

Macros
356 calories
10P | 36C | 20F
 Southwestern
You can enjoy tasty taco flavors and fixin’s in SO many different ways—even with oatmeal! Stir taco
seasoning into your oats for a zesty base, then load it up southwestern style. I went with corn, salsa,
cheese, avocado, and jalapeño slices, but get creative with your favorites!

Ingredients Procedure
1 cup cooked savory oatmeal base • Stir taco seasoning into warm savory oatmeal base.
½ tsp taco seasoning • Add toppings to oatmeal, finishing with a squeeze of lime juice
2 Tbsp salsa and a sprinkle of chopped cilantro.
2 Tbsp corn kernels • Serve and enjoy!
2 Tbsp shredded cheddar cheese
¼ avocado, sliced
5 jalapeño slices
1 lime wedge, juiced
1 Tbsp cilantro, chopped

Nutrition
per serving (1 bowl), yields 1

Macros
303 calories
9P | 42C | 12F
 Sweet & Savory Curry
The natural sweetness and umami flavor of curry powder is as delicious with oats as it is with
other grains! Maximize that flavor contrast with some sweet, chewy diced prunes and roasted
pearl onions on top, plus a sprinkle of pumpkin seeds for a satisfying crunch.

Ingredients
1 cup cooked savory oatmeal base
½ tsp curry powder
¼ cup frozen pearl onions, roasted
1-2 Tbsp diced prunes (or raisins)
1-2 Tbsp pumpkin seeds
Procedure
• Roast frozen pearl onions at 400°F (200°C) for 20-25 minutes.
• Stir curry powder into warm savory oatmeal base.
• Add all toppings to oatmeal, serve, and enjoy!

Nutrition
per serving (1 bowl), yields 1

Macros
320 calories
10P | 40C | 14F
 Spicy Peanut
Spice up your morning with a zesty zing of ginger and sriracha! Coconut milk makes these oats
ultra-creamy and helps to mellow the heat. Between the salty soy sauce and peanut butter, plus
some crunchy peanuts on top, this flavor-packed breakfast is just weird enough to work!

Ingredients
1 cup cooked ginger coconut milk
oats (see Procedure)
1 tsp soy sauce
1 Tbsp peanut butter
2-3 Tbsp peanuts
drizzle of sriracha
pinch of crushed red pepper
1 Tbsp green onions, chopped
Procedure
• To cook ginger coconut milk oats, follow same procedure as
original savory base, but with the addition of fresh ginger & using
coconut milk instead of broth/water. (Ingredient amounts below.)
• Add 1 cup cooked oats to a bowl and stir in soy sauce & peanut
butter.
• Add all toppings to oatmeal, serve, and enjoy!
• 1 tsp garlic, minced
• ¼ cup chopped onions
• 2 tsp fresh ginger, minced
• 3½ cups coconut milk (light or full-fat)
• ½ tsp salt
• 2 cups oats
• Yield ~4 cups cooked oatmeal.

Nutrition
per serving (1 bowl), yields 1

Macros
462 calories
13P | 37C | 31F
Recipes, Design and Photography by Alyssia Sheikh,
Property of Mind Over Munch®.