Savory Oatmeal

Oats are not just for something sweet: A savory twist on a breakfast favorite.



Ready In:

20 min



Good For:



About this Recipe

I don’t know about you, but I do not subscribe to the idea that only certain types of foods can be breakfast foods.  For me, breakfast is just the first meal I eat each day – and sometimes, if I’m being honest, that is leftovers from lunch or dinner the day before.

My best friend cooked me a version of savory oatmeal a couple of years ago and it was love at first sight.  That version was made with oats, veggies and curry powder.  This version is made with oats, veggies and taco seasoning

 If you don’t have time or feel like cooking these on the stove, you could try an overnight oat version of these. Just toss ingredients into jar and lit sit overnight in the fridge. We also like to cook big batches of this to eat all week.

Feel free to make this recipe you own – change the taco seasoning for curry power, Italian herb blend,  or maybe try togarashi (Japanese spice blend) with dulse flakes or furikake – the possibilities are endless

If you can get your hands on some Coachs Oats, I highly recommend using.  It is my FAVORITE oatmeal.  In fact, I cannot get this brand in bulk where I live in Eastern WA so I always bring a bag – or three – home when I visit Southern California) 



  • 1/4 oats
  • 1 cups water
  • 1 cup mixed vegetables, frozen
  • 1 tsp  Taco seasoning or seasoning of choice.

Add all ingredients to small pot bring to boil and simmer 10-15 minutes until oats are fully cooked.



Serving Size: 1cup Calories: 89kcal  
Carbohydrates: 16g | Protein: 4g | Fat: 1g 
Sodium: 58mg | Potassium: 213mg | Fiber: 4g Sugar: 1g
Vitamin A: 4630IU
VitaminC: 10mg | Calcium: 29mg
Iron: 1mg

This information is based on recipe as written.  You can up the protein and/or healthy fats by using soy milk instead of water and/or adding hemp seeds and ground flax seeds.

General benefits of oatmeal include

  • It is good for gut health.  Not only does it promote a healthy microbiome, it can help prevent constipation and symptoms of IBS
  • Good source of B vitamins – oats contain Vitamin B-1 (51%DV), B-2 (8% DV), B-3 (5% DV), B-5 (13% DV), B-9 (14% DV)
  • It helps lower cholesterol and blood pressure – this is partly due to the fact that oats contain a special kind of antioxidant unique to oats called avenanthromides which contribute to the relaxation of arteries by increasing production of nitric oxide.  The soluble fiber in oats, beta-glucan, is what helps lower cholesterol which also helps lower blood pressure. 
  • Helps with weight control and balancing sugar levels – oats which are not highly processed have a low glycemic load which helps keep rising blood sugar at bay.  The soluble fiber in oats helps you feel fuller longer helping diminish snacking and cravings.