Savoury Oats

(High-Protein | High-Fiber | Gut-Friendly | Vegan & Non-Vegan Options | GF | DF)

If you’ve ever struggled to hit your protein and fibre goals in the morning—especially with dietary restrictions—you’re not alone. Enter Savoury Oats. This warming, nourishing, and functional breakfast bowl is designed to fuel your day, support gut health, and keep you satiated for longer.

Most oat recipes lean towards the sweet side, but this savoury version stands out for its benefits:

• High Protein (22–28g): Supports recovery, metabolism & muscle repair

• High Fibre (9–11g): Boosts digestion, balances blood sugar, supports hormone metabolism

• Gut-Friendly: Contains fermented veggies, healthy fats and anti-inflammatory spices

• Allergy-Friendly: Gluten-free, dairy-free, vegan option

• Quick & Customisable: Done in 15 mins, perfect for meal prep

Ingredients

Base:

• ½ cup gluten-free rolled oats

• 1 cup bone broth (non-vegan) OR salt-reduced vegetable broth OR unsweetened non-dairy milk (vegan)

• Pinch sea salt

• 1 tbsp ground flaxseed

• 1 cup chopped spinach OR organic kale

Protein:

Vegan:

• 1 scoop unflavoured/savoury plant-based protein powder

• 2 tbsp hemp seeds

• Optional: 1/4 cup tofu or tempeh

Non-Vegan:

• Use bone broth base (9–10g protein)

• 1 soft-boiled or poached egg or 2 egg whites (stirred in)

Flavour:

• 1 tsp nutritional yeast

• ¼ tsp turmeric

• Pinch black pepper

• ¼ tsp garlic powder or onion powder

Toppings:

• ¼ avocado, sliced

• 1–2 tsp extra virgin olive oil

• 2 tbsp kimchi or sauerkraut

• ¼ cup ribboned zucchini, marinated in lemon juice

Hemp “Parmesan”

• 1 tbsp hemp seeds

• 1 tsp nutritional yeast

• Pinch garlic powder + sea salt

Directions

1. Simmer the oats: In a saucepan, combine oats, broth/milk, flaxseed, and salt. Bring to a simmer.

2. Cook until soft and creamy (about 5–7 mins).

3. Protein:
    – Stir in protein powder or egg whites.
    – If using boiled/poached egg or tofu, prep separately and place on top later.

4. Add in spinach/kale. Stir to combine.

5. Season: Add nutritional yeast, turmeric, garlic/onion powder, and pepper. Mix well.

6. Top it off: Add sliced avocado, marinated zucchini, kimchi/sauerkraut, and sprinkle with hemp “parmesan.” Drizzle olive oil on top.

   Optional Extras:

   • Chilli flakes

   • Drizzle of tahini or miso glaze

   • Roasted Pepitas and/or sunflower seeds

Tip: To meal-prep, pre-mix your dry oat blend with seasonings and store in jars. Add fresh toppings and broth/milk when ready to cook.