Can you add vegetables to oatmeal? Absolutely! Far from being just a sweet breakfast staple, oats serve as an incredibly versatile canvas, eagerly awaiting your culinary creativity. While many associate oatmeal with fruits, maple syrup, or honey, a growing trend embraces the savory side, and incorporating vegetables is a fantastic way to elevate this humble grain. Indian cuisine, for instance, has long celebrated the concept of veg oats with delectable dishes like vegetable oats upma and hearty oats khichdi. In this unique vegetable oats recipe, we journey to Mexico, infusing traditional oatmeal with the vibrant flavors of fresh pico de gallo salsa and protein-rich black beans. Get ready to transform your breakfast routine with this easy, plant-based, and vegetarian veggie oatmeal that’s bursting with flavor and nutrition.
Is oatmeal a vegetable? While oats are often served with vegetables, they are not vegetables themselves. According to dietary guidelines like MyPlate, oats are categorized as a whole grain food. However, this fact doesn’t diminish their incredible potential to create nourishing and delicious vegetable oatmeal dishes that effortlessly incorporate a diverse array of your favorite veggies.
In many Western cultures, sweet breakfasts dominate, often leading to a reduced intake of vegetables early in the day. Our innovative veg oats recipe directly addresses this by providing a generous serving of fresh produce right from the start. Beyond just vegetables, this meal also skillfully integrates other essential food groups. You’ll find healthy fats from creamy avocado, protein from eggs and black beans, and even a touch of tanginess from Greek yogurt and cheese, resulting in a truly holistic and balanced meal.
This savory vegetable oats porridge is designed to challenge your preconceived notions about oatmeal. If you’re accustomed to serving savory vegetables over other grains like rice, toasted bread, or polenta, why not embrace the hearty goodness of oats? Don’t hesitate to try this recipe – it might just become your new go-to healthy weekend breakfast, a versatile lunch, or even a light dinner option!
⭐ Discover the Abundant Vegetable Oats Benefits
Wondering why you should swap your usual sweet oats for a savory bowl of vegetable oatmeal? This recipe offers a multitude of compelling health and lifestyle advantages that make it a smart choice for any meal. Here’s why you’ll want to make this wholesome dish a regular part of your diet:
- High-Protein Oatmeal: Our recipe is thoughtfully crafted to provide a substantial protein boost. The combination of eggs, cheese, Greek yogurt, and black beans offers an excellent spectrum of vegetarian protein sources. Protein is crucial for satiety, helping you feel fuller for longer, which can prevent overeating and support weight management goals. It also plays a vital role in muscle repair and growth, providing sustained energy throughout your day. Black beans, a legume, are particularly noteworthy as they count towards both the vegetable and protein groups on the MyPlate, doubling their nutritional impact.
- Abundant Healthy Fats: The addition of luscious avocado is a powerhouse of monounsaturated fats. These are the same type of heart-healthy fats found in olive oil, known for their ability to help lower bad cholesterol levels and reduce the risk of heart disease. Beyond healthy fats, avocados are also packed with essential nutrients like folate, which is vital for cell function and growth; vitamin K, important for blood clotting and bone health; and vitamin C, a powerful antioxidant that supports immune function.
- Boost Your Vegetable Intake with Oatmeal: This recipe is an incredibly effective and delicious way to seamlessly incorporate more vegetables into your morning routine or any meal. Vegetables are cornerstone foods, rich in dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels. They are also loaded with antioxidants, such as Vitamin A (beta-carotene) and Vitamin C, which protect your cells from damage, reduce inflammation, and bolster your immune system. Furthermore, vegetables provide beneficial phytonutrients – natural plant compounds that offer various health-protective effects. Most individuals can significantly benefit from increasing their daily vegetable consumption, and this recipe makes it effortless.
- Low Sugar Oats: Unlike many traditional oatmeal preparations that often rely on dried fruits, maple syrup, honey, or other added sweeteners, this savory vegetable oatmeal offers a refreshing and healthier alternative. By opting for a savory profile, you naturally reduce your intake of added sugars, which can contribute to blood sugar spikes and subsequent crashes. This makes it an excellent choice for those looking to manage blood sugar, reduce overall sugar consumption, or simply prefer a less sweet start to their day.
- Versatile Vegetarian Oats Recipe: For those adhering to specific dietary patterns, this veg oatmeal recipe is highly adaptable. It is naturally vegetarian, providing a fulfilling and nutrient-dense meal without meat. With just a few simple modifications, such as swapping out dairy cheese and yogurt for plant-based alternatives and omitting eggs (or using a vegan egg substitute), this recipe can easily be made suitable for a vegan diet, making it accessible to an even broader audience.
- Inexpensive Meal Solution: Oats are one of the most budget-friendly staple foods available, especially when purchased in bulk. This makes them an excellent foundation for creating highly nutritious and satisfying meals without breaking the bank. By building meals around inexpensive ingredients like oats, you can significantly reduce your weekly grocery bill while still enjoying delicious and wholesome food. This recipe leverages the cost-effectiveness of oats to deliver a hearty meal at an affordable price.
- Easy and Quick Oats Preparation: The beauty of this recipe lies in its straightforward preparation. The basic cooking process for the steel-cut oats is simple, requiring minimal chopping and fuss. You primarily cook the oats with a blend of seasonings and then top them with pre-prepped ingredients. There’s no need for elaborate roasting or complicated cooking techniques, making it ideal for busy weekdays or relaxed weekends when you want a nutritious meal without extensive effort.
- Delicious and Customizable: This flavorful oats recipe is incredibly versatile and can be enjoyed for breakfast, lunch, or even dinner. Its robust Mexican-inspired flavors make it a delightful departure from typical oatmeal. Consider setting up a savory oatmeal bar where each family member can customize their bowl with their favorite toppings, encouraging adventurous eating and ensuring everyone finds something they love. It’s a fun and tasty way to enjoy a meal together!
🥣 Essential Vegetable Oats Ingredients for Your Pantry
To embark on your journey to creating this delectable oats with vegetables dish, gather these key ingredients. Each component plays a vital role in building the robust Mexican-inspired flavor profile and ensuring a balanced, satisfying meal:
- Steel-Cut Oatmeal: The foundation of our savory dish. Steel-cut oats are preferred for their chewy texture and nutty flavor, which holds up beautifully in savory preparations, unlike faster-cooking rolled or instant oats.
- Chili Powder: Adds a warm, earthy, and slightly smoky depth, characteristic of Mexican cuisine.
- Cumin: Provides a distinctive warm and aromatic spice note that perfectly complements the other flavors.
- Garlic Powder: Delivers a savory, pungent flavor that enhances the overall seasoning profile without the need for fresh garlic prep.
- Fresh Pico de Gallo Salsa: A vibrant mix of chopped tomatoes, onions, jalapeños, and cilantro. Choose your preferred heat level – mild, medium, or hot – to customize the dish’s spice. It provides essential freshness and a juicy texture.
- Eggs: A fantastic source of protein, offering a rich and satisfying element. You can fry them to your liking – sunny-side up, over easy, or scrambled.
- Cooking Spray: For preparing the eggs with minimal added fat.
- Canned Black Beans: An excellent source of plant-based protein and fiber. Be sure to rinse and drain them thoroughly before use.
- Shredded Cheddar or Pepper Jack Cheese: Adds a creamy, savory, and slightly salty dimension. Pepper jack will introduce a mild spicy kick.
- Sliced Avocado: Contributes a rich, creamy texture and a dose of healthy monounsaturated fats, along with essential vitamins.
- Plain Greek Yogurt: Offers a cool, tangy, and creamy contrast to the spices, along with an extra protein boost. Opt for unsweetened non-fat for a lighter option.
- Salsa Verde (Green Salsa): Provides a zesty, tangy, and often slightly spicy element, made from tomatillos, chili peppers, and other seasonings.
- Fresh Cilantro: Essential for a burst of fresh, herbaceous flavor and a vibrant garnish.
- Sliced Limes: A squeeze of fresh lime juice brightens all the flavors and adds a crucial acidic counterpoint.
You’ll find the precise quantities for each ingredient in the detailed recipe card at the conclusion of this article.
For this particular recipe, we strongly advise against using instant oats, quick oatmeal, or even old-fashioned rolled oats (like Quaker oats). The robust, chewy texture and distinct nutty flavor of steel-cut oats are paramount here. They perform exceptionally well as a hearty base, much like rice, quinoa, or barley would in savory applications. The slightly longer cooking time is well worth the effort to achieve that satisfying mouthfeel and deeper flavor profile that simply can’t be matched by their faster-cooking counterparts.
Need a tip for selecting the perfect ripe avocado? Look for avocados with slightly darker skin that yield gently to a soft squeeze. The small stem on top should also pop off easily, revealing a green or yellowish hue underneath – avoid any with dark brown under the stem, as this indicates over-ripeness.
The necessary kitchen equipment is straightforward: a sturdy pot for cooking the oatmeal, a reliable skillet (cast iron is excellent for frying eggs), and a good quality knife for preparation. These are common items in most well-equipped kitchens, ensuring this recipe is accessible to all home cooks.
🔪 Simple Steps: How to Make Vegetable Oats
Creating this flavorful savory oatmeal is a simple and rewarding process. Follow these straightforward steps to prepare your delicious vegetable oats:
- Begin by combining the dry steel-cut oatmeal with the chili powder, cumin, and garlic powder in a medium-sized pot. Stir these ingredients thoroughly to ensure the spices are evenly distributed throughout the oats.
- Next, add the appropriate amount of water to the pot, following the package directions for your specific brand of steel-cut oats. Bring the mixture to a boil, then reduce the heat to a simmer, cover the pot, and cook for approximately 25-30 minutes, stirring occasionally to prevent sticking and ensure even cooking. The oats should be tender yet still possess a pleasant chewiness. For this recipe, 3 cups of water were typically needed for ¾ cup dry oats.
- While the steel-cut oats are gently simmering on the stovetop, take advantage of this time to prepare your fresh toppings. Rinse and thoroughly drain the canned black beans, slice the fresh avocado into desired portions, prepare your lime wedges, and finely chop the fresh cilantro. Having these ready will ensure a smooth assembly process once the oats are cooked.
- Once the oatmeal has finished cooking and has absorbed most of the water, remove it from the heat. Carefully divide the hot oatmeal evenly among three serving plates. For best presentation and to create a perfect bed for your toppings, spread the oatmeal thinly across each plate – think of it as your flavorful canvas!
- Immediately after spreading the hot oatmeal, sprinkle the shredded cheddar or pepper jack cheese generously over the top. The residual heat from the freshly cooked oats will gently melt the cheese, creating a gooey, irresistible layer.
- Now, artfully arrange the fresh pico de gallo, rinsed black beans, creamy sliced avocado, a dollop of plain Greek yogurt, and a drizzle of salsa verde on each plate, positioning them thoughtfully around and over the oatmeal base.
- For the final touch, mist a cast iron skillet (or any non-stick skillet) with cooking spray and fry the eggs to your preference. Whether you prefer them sunny-side up with a runny yolk, perfectly over easy, or scrambled, cook them until they reach your desired doneness. Carefully place two freshly fried eggs atop each oatmeal plate.
- To complete your masterpiece, garnish each plate generously with the chopped fresh cilantro, a few vibrant sliced lime wedges, and a sprinkle of salt and freshly ground black pepper to taste. Serve immediately and savor every delicious, wholesome bite!
🌡️ Keeping It Fresh: How to Store Vegetable Oatmeal
Proper storage is key to enjoying your delicious savory oatmeal for days to come. Here are some guidelines for storing and reheating your leftovers:
You can safely keep any leftover cooked oatmeal (without toppings for best results, as some toppings like avocado don’t store well) in the refrigerator for up to 3-4 days. To maintain its moisture and prevent it from drying out, ensure it’s stored in an airtight container or covered tightly with plastic wrap. This also helps to preserve its fresh flavors.
When you’re ready to enjoy your leftovers, reheat the oatmeal in a microwave-safe bowl. Heat on high for 1-2 minutes, stirring halfway through. If the oatmeal has thickened considerably during refrigeration, stir in a little water or vegetable broth (a tablespoon at a time) to achieve your desired consistency. It’s best to top the oatmeal with fresh ingredients (such as a freshly fried egg, new avocado slices, and pico de gallo) after reheating, as this maintains the optimal texture and vibrant flavors of the fresh components.
Cooked oatmeal, without any toppings, can also be frozen for longer storage. Allow the oatmeal to cool completely before transferring it to freezer-safe containers or bags. When you’re ready to eat it, simply allow the frozen oatmeal to thaw in the refrigerator for 24-48 hours before reheating it using the microwave method described above. Always add fresh toppings after reheating for the best experience.
🍛 Flavorful Combinations: What Vegetables Go Well with Oatmeal?
The beauty of oatmeal, especially in its savory form, is its incredible versatility. It truly acts as a blank slate for an endless array of flavors and ingredients. Beyond our Mexican-inspired creation, there are countless ways to mix vegetables with oats to create exciting and nutritious meals. This savory oatmeal breakfast draws inspiration from classic huevos rancheros, but your imagination is the limit!
Here are some other fantastic veggies to consider adding to your oatmeal, whether you’re making masala oats with vegetables or simply experimenting with new flavors:
- Bell Peppers: Red, yellow, or green bell peppers add a sweet crunch and vibrant color. They’re great sautéed or roasted.
- Roasted Red Peppers: Offer a deeper, smoky sweetness and tender texture.
- Cauliflower: Can be riced and mixed in for added bulk and nutrients, or roasted florets for a delightful crunch.
- Cabbage: Finely shredded cabbage can add a pleasant texture and a mild, earthy flavor, especially when lightly sautéed.
- Asparagus: Lightly steamed or roasted asparagus spears add a sophisticated touch and earthy green notes.
- Green Peas: Offer a pop of sweetness and vibrant color, easy to stir in during the last few minutes of cooking.
- Green Chillies: For those who love a spicy kick, finely chopped green chillies can be incorporated for an authentic Indian or Mexican flavor.
- Chana (Chickpeas): While technically a legume, chickpeas are often grouped with vegetables in savory dishes. They add a hearty texture and significant protein.
- Curry Leaves (and other herbs): Fresh curry leaves, along with other herbs like parsley, basil, or oregano, can infuse your oatmeal with distinct aromatic profiles.
- Spinach: Wilted spinach disappears into the oats, adding a nutritional boost without significantly altering the flavor.
And don’t forget that your options extend far beyond just vegetables! Think about other delicious additions that can enhance your savory oatmeal. Sautéed mushrooms add an umami depth. Nutritional yeast can give a cheesy, savory flavor for a vegan twist. A sprinkle of nuts (such as cashews or almonds) or seeds (like pumpkin or sunflower) adds healthy fats and a satisfying crunch. Various dairy foods beyond cheese and yogurt, or even different fruits, can create exciting flavor combinations. Experiment and discover your favorite pairings!
📋 Understanding Vegetable Oats Calories
For those tracking their nutritional intake, it’s helpful to understand the calorie content of this wholesome dish. One serving of this specific veg oats recipe, as detailed below with all its delicious fixings, contains approximately 705 calories. This serving also provides about 45.1 grams of net carbohydrates and an impressive 39.1 grams of protein. Please remember that this nutrition information is an estimate and can vary based on the specific brands and quantities of ingredients you choose to use.
FAQs About Savory Oatmeal
Here are answers to some common questions about making and enjoying savory vegetable oats:
How can I make a vegetable oats recipe for weight loss?
To tailor this vegetable oats recipe for weight loss, the primary goal is to create a calorie deficit while maintaining satiety. The most effective way to reduce the calorie count in this particular dish is by cutting back on the higher-fat ingredients, especially the avocado and cheese. For instance, reducing the portion of avocado or using a lower-fat cheese alternative can make a significant difference. Furthermore, focusing on adding an abundance of low-calorie, non-starchy vegetables (such as spinach, bell peppers, or mushrooms) and ensuring a generous amount of lean protein will help you feel fuller and more satisfied on fewer calories. Prioritizing protein and fiber is key for weight loss meals.
What are the potential disadvantages of eating oats?
While oats offer numerous health benefits, there are a few potential downsides. By themselves, plain oats are quite bland and require additional ingredients to make them truly palatable and enjoyable. The most common disadvantage, however, stems from how oats are typically consumed. Many popular oatmeal recipes call for a large amount of added sugars, such as brown sugar, maple syrup, honey, or excessive dried fruits, which can counteract the health benefits and contribute to unwanted calorie intake and blood sugar spikes. Additionally, oatmeal is a high-carbohydrate food, making it unsuitable for individuals strictly adhering to ketogenic or very low-carb dietary plans.
How can I make vegetable oats gluten-free?
Oats are inherently gluten-free. However, a significant concern for individuals with celiac disease or gluten sensitivity is cross-contamination. During the growing, harvesting, or processing stages, oats are frequently processed in facilities that also handle gluten-containing grains like wheat, barley, and rye. To ensure your vegetable oats are truly gluten-free, you must specifically purchase oatmeal that is certified gluten-free. Brands like Bob’s Red Mill offer certified gluten-free steel-cut oats that are processed in dedicated facilities to prevent any cross-contamination, ensuring they are safe for those avoiding gluten.
Can vegans eat oats?
Absolutely, vegans can certainly enjoy oats! Oats themselves are a plant-based food. The key to making any oatmeal dish vegan lies in the mix-ins and toppings used. To adapt this specific recipe into a vegan vegetable oatmeal, you would need to swap out the animal-derived ingredients. This means substituting the eggs with a vegan egg alternative (like a tofu scramble or store-bought vegan egg replacer), using plant-based shredded cheese, and opting for a dairy-free Greek-style yogurt. With these simple adjustments, this savory oatmeal becomes a delicious and satisfying vegan meal.
How do I make vegetable oats porridge for babies?
Making vegetable oats porridge for babies is a wonderful way to introduce diverse flavors and nutrients. For younger babies just starting solids, you can use baby oat cereal mixed with various vegetable purees (such as sweet potato, carrot, or pea puree) to create a smooth, easy-to-digest porridge. For babies who are engaging in baby-led weaning, you can prepare steel-cut oats until they are very soft and serve them alongside tender, cooked vegetable finger foods, such as steamed broccoli florets, soft carrot sticks, or roasted zucchini pieces. Always ensure vegetables are cooked to an appropriate softness and cut into safe, bite-sized pieces to prevent choking hazards.
Can I use quick oats or rolled oats for this savory recipe?
While quick oats and rolled oats cook faster, their texture is generally softer and can become mushy in savory preparations. For this particular recipe, the recommendation is firmly for steel-cut oats due to their robust, chewy texture and slightly nutty flavor. Steel-cut oats hold their shape better and provide a more satisfying mouthfeel, making them an ideal substitute for grains like rice or quinoa in savory dishes. If you use quick or rolled oats, the outcome will be different, with a softer, less substantial consistency, which might not be what you’re looking for in a hearty savory bowl.
👩🏻🍳 Explore More Oatmeal with Veggies Recipes
If this savory Mexican-inspired oatmeal has piqued your interest in the world of oatmeal with vegetables, you’ll be delighted to discover many other creative and delicious ways to incorporate veggies into your oats. Here are a few other inspiring oats recipes you might want to explore next, pushing the boundaries of traditional oatmeal and embracing its versatile nature:
- Zoats Recipe (Chocolate Zucchini Oats): A surprisingly delicious way to sneak vegetables into a sweet chocolatey breakfast.
- Instant Pot Savory Oats: A convenient and quick method to prepare a variety of savory oat dishes, perfect for busy schedules.
- Overnight Oats for Weight Gain: While this specific recipe focuses on weight gain, the concept of adding vegetables (like carrots for a “carrot cake” flavor) can be adapted for savory overnight oats as well.
- Baked Protein Oatmeal: Discover how to bake your oats with added protein, and imagine the possibilities for incorporating hidden vegetables into a savory baked dish.
Watch How to Make It!
Vegetable Oats (Oatmeal with Veggies Recipe)
Summer Yule
Pin Recipe
Ingredients
- ¾ cup steel-cut oatmeal, dry
- 1 teaspoon chili powder
- 1 teaspoon cumin
- ¼ teaspoon garlic powder
- 1 cup pico de gallo
- 6 large eggs
- cooking oil spray
- 1 can black beans 14½ ounces/411 grams
- 4 ounces cheddar, shredded 113 grams
- 1 medium avocado
- ½ cup Greek yogurt, non-fat (plain, unsweetened)
- 6 tablespoons salsa verde
- cilantro, sliced limes, salt, pepper (as desired to garnish)
Instructions
- Stir the chili powder, cumin, and garlic powder into the steel-cut oatmeal. Cook the oatmeal with water on the stovetop according to the package directions, stirring occasionally. I needed 3 cups of water, and the oats took 25-30 minutes to cook.
- While the oats cook, rinse and drain the black beans, slice the avocado, slice the limes, and chop the cilantro.
- Divide the oatmeal between three plates when it is finished cooking. Spread it thin; it is your canvas for the rest of the ingredients.
- Sprinkle the cheese on top of the hot oatmeal. It should melt on top of the hot oats. Arrange the pico de gallo, black beans, avocado, yogurt, and salsa verde on the plates.
- Mist a cast iron skillet with cooking spray and fry the eggs to your liking. Put two eggs on each plate.
- Garnish your plates as desired with chopped cilantro, sliced limes, and a sprinkle of salt and pepper. Serve and enjoy!
Equipment
- Pot
- Cast Iron Skillet
- Knife
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 3 recipe (weight maintenance and active lifestyles). This large, hearty meal will keep you going when you need some serious fuel to last you until lunch. The recipe (as written) has 39 grams of protein per serving. If you use one egg instead of two, you still get 33 grams of protein with this vegetarian entree.
If you are following a lower-carb way of eating, the obvious way to cut carbs in this meal is to skip the oatmeal. This time-saving move subtracts approximately 150 calories per serving. It works because the veggies are the star in the original dish, with oats as a supporting character.
No matter your way of eating, I recommend keeping the fresh fruits and veggies, as well as some sources of protein in this dish. These items will help to keep you full on fewer calories while providing an assortment of essential nutrients.
Are vegetable oats good for weight loss? Some studies support that front-loading calories may help with weight loss. This means eating a large, healthy breakfast, a moderate-calorie lunch, and a light dinner.
If you subscribe to this way of thinking, a big healthy bowl of veggie oats may fit well into your weight loss plan. Ideally, this high calorie meal would help keep you full, making it easy to eat low calorie meals later in the day.
Nutrition information is for one serving.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
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