Quick Savory Oatmeal with egg whites (GF + Protein)

If you’ve only been enjoying oats the sweet way—with maple syrup, brown sugar, and fresh fruit—then it’s time to mix things up. As a registered dietitian, I went through a pretty heavy oatmeal phase.  I was living alone and trying to make the most of my staple ingredients.  That’s where this savory oats recipe was born.  

Savory oats are a great way to elevate your breakfast game while packing in essential nutrients like fiber, protein, and micronutrients. Whether you’re looking for a nutritious breakfast or an easy meal for your busy mornings, this savory dish hits all the right notes. It’s loaded with rolled oats, egg whites, and baby spinach, making it perfect for anyone who love a good quick and savory breakfast. Plus, with so many savory toppings options, you’ll never get bored! 

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😍 Why You’ll Love This Savory Oatmeal Recipe

Packed with Nutrition: This bowl of oatmeal is high in fiber content, lean protein, and healthy fats to keep your blood sugar stable and your energy levels high throughout the day.  

Warm and Versatile: Perfect for cold weather or busy weekday mornings, you can customize it with your favorite toppings like parmesan cheese, runny eggs, and garlicky greens.

Quick and Easy: Whether you’re using quick oats, regular steel-cut oats, or quick-cooking steel-cut oats, it’s simple to prepare no matter how busy your schedule.

Burst of Flavor: The inclusion of nutritional yeast, or dash of soy sauce, and sesame oil adds a delightful nutty flavor and next-level umami.

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🗒️ Ingredients + Substitutions

Here’s everything you’ll need to make this savory oatmeal bowl:

• 1/2 cup rolled oats (or substitute with steel-cut oats or ancient grains like brown rice)  
• 1/2 cup egg whites for lean protein (swap with a jammy egg, poached egg, or soft-boiled egg for variety)  
• 1 bag frozen spinach for essential micronutrients (can substitute with fresh baby spinach, broccoli, kale or collards as long as they’re cooked down)  
• 1-2 tbsp nutritional yeast for cheesy flavor and nutrients.  Garlic powder would be good here too.  
• Optional savory toppings like parmesan cheese, feta cheese, cheddar cheese, green onions, sun-dried tomatoes, bacon bits, or a drizzle of olive oil  
• I make these with a splash of water, but vegetable broth, or chicken stock could be used to cook the oats.
• Seasoning like garlic powder, kosher salt, and black pepper  

Optional flavor boosters include white miso, chili oil, or red miso.

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💡 Gluten-Free? Read This!

Good news! If you’re using certified gluten-free oats, this recipe is naturally gluten-free. Just double-check that any broth or toppings, such as miso or soy sauce if you are using to ensure they are also gluten-free.

👩‍🍳 How to Make My Savory Oatmeal Recipe

Step 1: Cook the Base  

• To keep it quick I cook the oats in a microwaveable bowl.  But you could also heat a medium saucepan over medium-high heat. Add your oats, water, vegetable broth, or chicken broth. Bring to a simmer and stir occasionally until the cooked oats become creamy.  

Step 2: Add the Egg Whites  

• Reduce to medium heat, and slowly pour in the egg whites, stirring constantly to create a fluffy texture.  

Step 3: Add the Spinach  

• Heat the bag of frozen spinach (or fresh spinach) and cook until it wilts completely.  Remove any excess oil.  

Step 4: Enhance the Flavor  

• Stir in nutritional yeast, garlic powder if using, a small amount of dry bouillon, and a pinch of kosher salt for added depth.  

Step 5: Top It Off  

• Transfer the oats to a bowl of oats and garnish with your favorite toppings. For added protein and fats you could add a fried egg, runny yolk, or some caramelized onions for extra richness. Hot sauce would be good for an extra kick.  

📓 Best Served With

• A side of sweet potatoes or freshly roasted cherry tomatoes for extra nutrients.  
• Pair it with a cup of cold brew coffee or green tea for the ultimate savory breakfast.

👝 How to Store Leftovers

Have leftovers? No problem!  

• Store your oats in an airtight container in the fridge for up to 3 days.  
• Reheat with a splash of water or broth in a small skillet over medium heat to regain the creamy consistency.
• Most of the time, I’m making this as a single serve, so there are no leftovers! 😆

🧠 Common Questions

Can I make this recipe vegan?    

Absolutely! Simply swap the egg whites with a plant-based option like silken tofu or skip them entirely.  

What’s the best type of oats for savory dishes?    

Both rolled oats and steel-cut oats work great, but quick-cooking oats are perfect for busy mornings.  If you have steel cut oats already cooked, this would be a great way to layer them.  Just be sure to prepare them with water.  It may taste a little odd if you use dairy.  

Can I meal-prep this?  

Yes! Make a big batch of the oatmeal base (without toppings) and portion it into meal prep containers. Add your toppings when you’re ready to eat.

💪🏼 Tracking Macros? Check this out

This bowl of oatmeal is a powerhouse of nutrients:

• Carbs for energy from the whole grain oats  
• Lean protein from egg whites and nutritional yeast  
• Micronutrients from baby spinach  

Plus, it’s low in saturated fat, making it a great option for anyone watching their macros.

Start your day right with this savory oatmeal recipe—a healthy breakfast idea that proves oats aren’t just for sweet dishes. Experiment with new recipes and top your savory oatmeal bowls with creative combinations you find at the grocery store. Whether it’s your first time making savory oatmeal or you’re an experienced oat lover, this recipe will quickly become your go-to for a quick and delicious breakfast!