Savory Steel Cut Oatmeal

12 45 418
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Savory Steel Cut Oatmeal
Health Highlights


2 cup Almond milk, unsweetened (or milk of choice)
2 cup Water, filtered
1 cup Steel cut oats, dry (gluten-free, if necessary)
4 cup Spinach (chopped)
1/4 tsp Sea salt, fine
1 tbsp Olive Oil, Extra Virgin
2 clove(s) Garlic
1 package (227g) Cremini (Italian) mushroom (or button mushrooms; sliced)
1 cup Grape tomato (s) (halved)
1/4 tsp Thyme, dried
8 medium Egg
4 tbsp hulled Hemp seeds, shelled


  1. In a pot on the stove, bring milk and water to a boil over high heat. Add steel-cut oats and return to a boil.
  2. Reduce the heat to low and stir frequently - it should barely bubble. Simmer for 20-25 minutes, until the oats are tender and creamy, but still have some bite.
  3. Add the spinach and sea salt to the pot and stir to combine. Allow the spinach to wilt, then remove from heat.
  4. Meanwhile, warm oil in a non-stick skillet over medium heat. Add the garlic, mushrooms, tomatoes, and thyme and cook until mushrooms are tender and the tomatoes start to burst open and release their juices - about 6 - 8 minutes. Remove from skillet and set aside.
  5. In the same pan, fry the eggs to your liking.
  6. To assemble the bowls, portion out the oat mixture and top with eggs (2 per bowl), vegetable mixture, and a sprinkle of hemp hearts.


Nutritional Highlight:

  • Oats contain a soluble fiber called beta-glucan, which may help to reduce blood sugar and insulin response.

Nutrition Facts

Per Portion

Calories 418
Calories from fat 194
Calories from saturated fat 37
Total Fat 21.6 g
Saturated Fat 4.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 7.4 g
Cholesterol 381 mg
Sodium 358 mg
Potassium 903 mg
Total Carbohydrate 36 g
Dietary Fiber 6.3 g
Sugars 4 g
Protein 23.5 g

Dietary servings

Per Portion

Grain 0.9
Meat Alternative 1.4
Milk Alternative 0.5
Vegetables 3.1

Energy sources


Meal Type(s)