High-Protein Savory Oatmeal

Why You’ll Love This Recipe

I love this recipe because it’s not only savory and satisfying, but also incredibly nutritious. It offers a complete plant-based meal with plenty of protein and fiber. The addition of kale gives it a pop of greens, while the warming spices like turmeric and cumin bring both flavor and health benefits. It’s easy to prepare and keeps me full for hours. I also appreciate how customizable it is—I can add in extra veggies or swap out ingredients depending on what I have on hand.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Drizzle of olive oil (optional)

• 1 teaspoon cumin seeds

• ½ medium yellow onion or red, or sweet onion, small dice

• 4 cloves garlic, minced

• 1 inch ginger, minced or grated

• 1 to 2 green chili peppers (serrano or jalapeño), minced (optional)

• 1 cup red lentils (split, dry), rinsed

• 1 cup steel-cut oats

• 4 cups water

• ¼ cup unsweetened non-dairy milk or to taste (optional)

• 5 stalks kale, leaves and stems finely chopped (optional)

• 1 ½ teaspoons turmeric

• ¼ teaspoon black pepper

• ½ teaspoon allspice (optional)

• Salt or salt substitute to taste

Directions

1. I heat the oil (or dry toast) in a medium-large saucepan over medium-low heat and cook the cumin seeds for about 1 minute until fragrant.

2. I add the diced onion and a dash of water or oil, then cook for about 3 minutes until translucent.

3. I stir in the garlic, ginger, and green chili (if using), cooking for another minute until aromatic.

4. I add the rinsed red lentils, oats, and water. I bring it all to a gentle boil, then reduce the heat and simmer covered for around 20 minutes, stirring occasionally.

5. Once the oats are al dente, I stir in the kale, turmeric, black pepper, long pepper (if using), allspice, and salt to taste.

6. I mix everything well and adjust the consistency with extra water or non-dairy milk as desired.

7. I serve it warm or at room temperature.

Servings and timing

This recipe makes 4 servings.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

• I sometimes use quinoa instead of steel-cut oats for a slightly nuttier flavor and texture.

• If I want a thicker, stew-like version, I reduce the amount of liquid slightly.

• For extra protein, I’ve added tofu cubes or chickpeas.

• I also enjoy stirring in fresh cilantro or mint at the end for a fresh herby kick.

• I skip the green chili when I want a milder version or add extra for more heat.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. When reheating, I add a splash of water or non-dairy milk to loosen it up and warm it gently on the stove or in the microwave. It reheats beautifully and sometimes tastes even better the next day after the flavors have deepened.

FAQs

What makes this savory oatmeal high in protein?

The combination of red lentils and steel-cut oats packs a strong protein punch, with around 19g per serving. Both are excellent plant-based protein sources.

Can I make this in advance?

Yes, I often make a batch ahead of time and store it for quick meals throughout the week. It stores and reheats well.

Is this recipe spicy?

It depends on whether I use the green chili peppers and how much I add. It’s easy to adjust the heat to my preference or leave the chilies out entirely.

Can I use rolled oats instead of steel-cut oats?

I can, but I keep in mind that the texture and cooking time will be different. Rolled oats cook faster and result in a creamier texture.

Is it suitable for people with diabetes?

Yes, it’s rich in fiber and made with low-glycemic ingredients like lentils and oats, which can help manage blood sugar levels. Still, I recommend adjusting ingredients based on individual dietary needs.

Conclusion

This High-Protein Savory Oatmeal is a comforting and nourishing dish I return to again and again. It’s a satisfying, complete meal that’s easy to customize, stores well, and fits a variety of diets. Whether I eat it to start the day or serve it as a light dinner, it’s always a wholesome, flavorful choice.