Does oatmeal count as a savory breakfast?

While often associated with sweet additions like brown sugar and fruit, a study found oats' neutral flavor profile makes them equally suitable for savory dishes. This means yes, oatmeal counts as a savory breakfast, offering a versatile and healthy start to your day. It’s a complete departure from the maple syrup-soaked porridge many are used to, providing a hearty, nutritious alternative.

Quick Summary

Oatmeal can be prepared as a savory breakfast by cooking it in broth and adding toppings like eggs, cheese, and vegetables. It provides a versatile, healthy, and high-fiber meal.

Key Points

• Neutral Flavor Profile: Oats possess a naturally neutral, earthy flavor, making them an ideal canvas for a wide range of savory ingredients.

• Cooking with Broth: The easiest way to create savory oatmeal is to cook the oats in vegetable, chicken, or bone broth instead of water or milk.

• Rich in Nutrients: Savory oatmeal can be fortified with high-protein toppings like eggs, cheese, and meats, along with vegetables for extra vitamins and fiber.

• Reduced Sugar Content: Opting for a savory preparation over a sweet one significantly reduces your intake of added sugars, which can help regulate blood sugar levels.

• Versatile Meal Option: Savory oats can be enjoyed for breakfast, lunch, or dinner, proving that oats are a flexible ingredient for any time of day.

• Improved Satiety: The combination of fiber from the oats and protein from toppings helps increase fullness, potentially assisting with weight management.

The Misconception: Why Oatmeal is More Than Just Sweet

While many associate oatmeal with sweet flavors due to traditional preparations, oats themselves have a neutral, earthy, and nutty taste, similar to grains like rice or quinoa. This makes them a versatile base suitable for various savory dishes, not just sweet ones. Shifting the perspective from sugary porridge to a savory grain opens up many culinary possibilities.

Embracing a Savory Mindset

By moving away from the typical sweet toppings, you can transform oatmeal into a robust and satisfying meal. Historically, grains were often prepared in savory ways. Savory oatmeal provides a nourishing, low-sugar option.

How to Prepare Savory Oatmeal

The primary difference when preparing savory oatmeal is the liquid base. Instead of water or milk, use broth to infuse flavor.

The Base: Water vs. Broth

• Vegetable Broth: Provides a rich, umami flavor.
• Chicken Broth: Offers a heartier taste.
• Bone Broth: Adds flavor and protein.

Types of Oats for Savory Dishes

Consider the texture you prefer when choosing oats.

• Steel-Cut Oats: Have a chewy texture and take longer to cook, similar to risotto.
• Rolled Oats: Offer a creamy texture and quicker cooking time, suitable for beginners.
• Quick Oats: Can become mushy and are less recommended for savory dishes.

Creative Savory Toppings and Flavor Profiles

Treat savory oatmeal like other grain bowls and add a variety of toppings.

Savory Topping Ideas:

• Proteins: Eggs, bacon, chicken, smoked salmon, chickpeas.
• Vegetables: Sautéed greens, roasted vegetables, avocado.
• Cheeses: Parmesan, feta, cheddar.
• Herbs and Spices: Chives, basil, paprika, turmeric.
• Sauces and Condiments: Soy sauce, hot sauce, pesto, chili oil.

Sweet vs. Savory Oatmeal: A Nutritional Comparison

Savory oatmeal can offer nutritional benefits, including reduced added sugars and increased protein and healthy fats.

Feature	Sweet Oatmeal	Savory Oatmeal
Cooking Liquid	Water, milk	Broth (vegetable, chicken, bone)
Primary Flavors	Sugary, fruity	Earthy, umami, spicy
Common Toppings	Sugar, fruit, nuts	Eggs, cheese, vegetables, spices
Nutritional Profile	Can be high in added sugars	Generally lower in sugar, often higher in protein and fiber
Best for...	Breakfast or dessert	Hearty breakfast, brunch, or any meal

Beyond Breakfast: Savory Oats for Any Meal

Savory oats can be used in place of other grains in dishes like risotto, soups, or veggie burgers, allowing you to enjoy their nutritional benefits throughout the day.

A Simple Savory Oatmeal Recipe

Below is a basic recipe to get you started with savory oatmeal.

Ingredients:

• 1/2 cup rolled oats
• 1 cup vegetable or chicken broth
• 1 tsp olive oil
• 1 clove garlic, minced
• 1 cup chopped kale or spinach
• 1 egg
• Salt and black pepper to taste
• Optional: Parmesan cheese, hot sauce, avocado slices

Instructions:

1. Cook oats in broth according to package directions, simmering for 5-7 minutes for rolled oats.
2. Sauté garlic in olive oil for one minute, then add kale or spinach and cook until wilted (3-5 minutes). Season with salt and pepper.
3. Cook an egg to your preference.
4. Combine cooked oats in a bowl with sautéed greens and the egg. Add optional toppings and season.

Conclusion: Embracing the Savory Side of Oatmeal

Oatmeal is much more versatile than commonly perceived. By exploring savory ingredients, you can create delicious and nutritious meals beyond the traditional sweet breakfast. Savory oatmeal provides a filling, high-fiber, and low-sugar option suitable for any meal. Consider trying the savory approach for a new way to enjoy oats.

For more detailed nutritional information on oats, including their high fiber and antioxidant content, check out this guide from Healthline: Oats 101: Nutrition Facts and Health Benefits.

Frequently Asked Questions

What kind of liquid should I use for savory oatmeal?

For savory oatmeal, use a flavorful liquid base like vegetable broth, chicken broth, or bone broth instead of water or milk to infuse the oats with a rich, deep flavor.

Is savory oatmeal healthier than sweet oatmeal?

Generally, yes. Savory oatmeal typically contains less added sugar than its sweet counterpart and is often topped with protein and vegetables, making it a more nutrient-dense and balanced meal.

What are the best types of toppings for savory oatmeal?

Popular savory toppings include a fried or poached egg, cheese (like parmesan or feta), sautéed vegetables (spinach, mushrooms, kale), avocado, and fresh herbs (chives, cilantro).

What types of oats are best for a savory dish?

Steel-cut oats are often preferred for their chewy, risotto-like texture, but old-fashioned rolled oats also work well and cook faster. Quick oats are less ideal as they can become mushy.

Can savory oatmeal be made vegan?

Yes, savory oatmeal can easily be made vegan by cooking it in vegetable broth and topping it with plant-based ingredients like sautéed vegetables, avocado, nuts, seeds, and nutritional yeast instead of cheese.

Does savory oatmeal taste like grits?

While similar in consistency, savory oatmeal has a different taste and texture than grits. It retains an earthy, nutty flavor from the oats, whereas grits are made from corn.

Can I use savory oatmeal for meals other than breakfast?

Yes, savory oatmeal is versatile and can be enjoyed for lunch or dinner. You can treat it as you would risotto or another grain bowl base, loading it with hearty ingredients to make a filling and satisfying meal.