As a registered dietitian, I’m always on the lookout for creative ways to help people enjoy nutritious, balanced meals that nourish both the body and the taste buds. If you're looking to break away from the usual sweet oatmeal options, savory whole grain oatmeal is a fantastic alternative that’s packed with nutrients, fiber, and protein to fuel your day.

In this post, I’ll explain the health benefits of steel-cut oats, highlight the importance of protein from eggs, and discuss how microgreens can add both flavor and a nutritional boost to your savory oatmeal. Plus, I’ll share how oatmeal can be transformed from a breakfast staple to a savory, satisfying meal that’s perfect any time of day.

Why Choose Steel-Cut Oats for Your Savory Oatmeal?

Steel-cut oats are a standout when it comes to whole grains. Unlike instant or rolled oats, steel-cut oats are minimally processed, meaning they retain more of their natural nutrients, including fiber and minerals. When you choose steel-cut oats, you’re opting for a slow-digesting grain that delivers sustained energy and supports overall health.

Nutritional Benefits of Steel-Cut Oats:

Rich in Soluble Fiber: Steel-cut oats contain both soluble and insoluble fiber. The soluble fiber, in particular, helps lower LDL cholesterol, improves blood sugar control, and promotes digestive health by supporting beneficial gut bacteria. This fiber content also helps keep you feeling full for longer.
Low Glycemic Index: Steel-cut oats have a lower glycemic index compared to instant oats, which means they have a gentler impact on blood sugar. This makes them an excellent choice for individuals managing blood sugar levels or anyone looking for a more stable source of energy.
High in Essential Minerals: Steel-cut oats are also rich in iron, magnesium, and zinc, which are vital for energy production, immune function, and muscle health.

By opting for steel-cut oats in your savory oatmeal recipe, you’re choosing a nutrient-dense base that supports overall well-being while providing a delicious and hearty meal.

Savory Oatmeal: A Delicious and Nutritious Alternative

When most people think of oatmeal, they immediately envision something sweet—think maple syrup, cinnamon, and fruit. But oatmeal’s versatility goes far beyond sweet toppings. Savory oatmeal is a fantastic way to enjoy a warm, comforting meal that provides an excellent balance of carbohydrates, protein, and healthy fats.

Savory oatmeal is not only a satisfying breakfast but also makes a filling lunch or dinner. It’s a blank canvas that can be topped with an array of savory ingredients, from eggs and cheese to vegetables, herbs, and even meats. The rich, creamy texture of the oats pairs wonderfully with hearty, savory toppings, making it an ideal choice for those looking to enjoy a nutrient-dense meal without the sugar rush often associated with traditional oatmeal.

Eggs: A Protein-Packed Powerhouse

One of the key ingredients in savory oatmeal is the egg, a nutritional powerhouse that provides high-quality protein to support muscle health, repair tissues, and keep you feeling full. As a dietitian, I often recommend eggs for breakfast due to their exceptional nutrient profile and versatility.

Why Eggs Are a Smart Addition to Savory Oatmeal:

Complete Protein: Eggs are considered a complete protein, meaning they contain all nine essential amino acids that the body cannot produce on its own. Protein plays a vital role in building and repairing muscle tissue, supporting immune function, and regulating hormones.
High in Healthy Fats: The fat content in eggs, particularly from the yolk, includes omega-3 fatty acids (when from pasture-raised or omega-3 enriched eggs), which are essential for brain health, reducing inflammation, and supporting heart health.
Satiating and Balanced: Eggs provide a satisfying and nutrient-dense addition to your oatmeal, promoting satiety and helping to balance blood sugar levels. Adding an egg to your oatmeal will also increase its overall nutrient density, making it a more balanced and filling meal.

Whether you prefer your eggs soft-boiled, poached, or scrambled, they make a perfect topping for savory whole grain oatmeal, boosting both the protein content and flavor profile of the dish.

Microgreens: A Nutrient-Dense Garnish

Microgreens are a nutritionist’s secret weapon. These tiny, young plants are harvested just after the first true leaves appear, and they pack a powerful nutritional punch. Adding microgreens to your savory oatmeal not only enhances the flavor but also boosts the meal’s vitamin and antioxidant content. I was gifted Be Micro’s freeze dried micro greens, which have become a staple in my kitchen. One of my favorite things about them (besides versatility) is they are shelf stable so I can pull them out whenever without having to worry about them wilting away in my fridge before I get the chance to use them up!

The Health Benefits of Microgreens:

Packed with Vitamins and Minerals: Microgreens are rich in vitamins such as A, C, E, and K, all of which support immune function, skin health, and bone health. Some microgreens, like radish and mustard, are particularly high in vitamin C, an antioxidant that helps protect the body from oxidative stress.
Antioxidants and Anti-Inflammatory Compounds: Microgreens contain high concentrations of polyphenols and flavonoids, compounds known for their antioxidant properties. These compounds help combat oxidative stress in the body, reducing inflammation and supporting cellular health.
Variety and Flavor: The diversity of microgreens—from spicy radish to sweet basil—means you can experiment with different flavors to suit your personal taste. Microgreens also add a vibrant pop of color, making your savory oatmeal not just nutritious, but visually appealing as well.

Sprinkling a handful of microgreens on top of your savory oatmeal is an easy way to increase the nutrient density of the meal and add a fresh, flavorful touch.

How to Make Savory Whole Grain Oatmeal: A Nutritious and Delicious Recipe

If you're ready to try savory oatmeal, here’s an easy, nutritious recipe that combines the health benefits of steel-cut oats, eggs, and microgreens.

INGREDIENTS:

- 3/4 cup steel cut oatmeal

- 1.5 cups of chicken or veggie broth (reduced sodium)

- pinch of salt

- pinch of pepper

- 1 T olive oil

- 2 eggs

- crushed red pepper

- BeMicro freeze dried microgreens (or fresh microgreens)

- Other topping ideas: goat cheese, feta cheese, tomato jam, pesto, Cajun spiced shrimp

DIRECTIONS:

(1) Bring steel cut oats and broth to a rolling boil and then reduce to simmer for 15-30 minutes. Oatmeal will be done once no liquid remains and oatmeal “fluffs” with a fork.

(2) Prepare eggs as desired (I did fried eggs).

(3) Place cooked eggs on top of oats in 2 bowls to serve. Sprinkle with red pepper and Be Micro and other optional toppings! Enjoy

NOTE(S):

You can swap steel cut for rolled oats, old fashioned oats, or instant oats - the texture will vary!

Conclusion: A Balanced, Savory Meal for All-Day Energy

As a registered dietitian, I recommend incorporating savory whole grain oatmeal into your diet for a nutrient-dense, satisfying meal. Steel-cut oats provide a base full of fiber, while eggs deliver high-quality protein to keep you feeling full and satisfied. Microgreens offer a burst of nutrients and vibrant color, making this dish not only nourishing but also visually appealing.

Savory oatmeal is a versatile meal that can be enjoyed for breakfast, lunch, or dinner, and it’s an excellent way to start your day with a balanced combination of whole grains, healthy fats, and protein. Give it a try and experience the many benefits of this wholesome and delicious dish!

Savory Whole Grain Oatmeal: A Registered Dietitian's Guide to a Nutritious, Savory Twist on Oatmeal