When you think of oats, your mind probably goes straight to sweet flavors like berries, cinnamon, or maple syrup. But today, I’m flipping the script with a savory twist on this breakfast classic: Savory Steel-Cut Oats with Sautéed Onions, Bell Peppers, and Spinach featuring my Bangin’ Buddha spice.

This hearty, nutrient-packed meal is not only perfect for breakfast but can be enjoyed any time of day. It's loaded with fiber, protein, and vibrant veggies to keep you fueled and satisfied. Plus, it comes together quickly, making it a go-to for busy mornings or even an easy weeknight dinner. Let's dive into why you’ll love this dish and how to make it!

Why Savory Oats?

Oats are typically associated with sweet dishes, but they’re incredibly versatile and absorb flavors beautifully. Steel-cut oats, in particular, have a chewy texture and nutty taste, making them the perfect base for savory ingredients. Adding sautéed veggies like onions, bell peppers, and spinach gives this dish a savory depth while still being light, wholesome, and 100% plant-based.

Benefits of Steel-Cut Oats

Steel-cut oats are less processed than rolled oats, which means they take a bit longer to cook but also provide more fiber and a lower glycemic index. This keeps you fuller for longer, making it a great option for sustained energy throughout the day.

Savory Steel-Cut Oats with Sautéed Onions, Bell Peppers, and Spinach

Servings 2

INGREDIENTS

• 1/2 cup quick cooking steel-cut oats (5 minutes)

• 1 1/2 cups vegetable broth or water (for cooking oats)

• 1 small onion, diced

• 1 bell pepper (any color), diced

• 1 clove of garlic, minced

• 1 cup fresh spinach, roughly chopped

• 1-2 teaspoons Bangin’ Buddha

• 1 teaspoon nutritional yeast (optional, for a cheesy flavor)

• Red pepper flakes (optional for heat)

• Fresh herbs (like parsley or chives) for garnish

INSTRUCTIONS

• Cook the Oats: In a medium pot, bring vegetable broth (or water) to a boil. Add steel-cut oats and reduce the heat to a simmer. Cook for about 5 minutes, stirring occasionally, until the oats are tender but still have a slight chew.

• Sauté the Vegetables: While the oats are cooking, heat a nonstick skillet over medium heat. Add diced onions and bell peppers, sautéing for 5-7 minutes until softened and fragrant. Add garlic and sauté for an additional 1 minute.

• Add Spinach: Toss in the chopped spinach and cook until wilted, about 2-3 minutes. Season with Bangin’ Buddha for a tasty twist. Don’t have my signature spice? Use salt, pepper, and red pepper flakes, if using.

• Combine: Once the oats are cooked, stir in the sautéed veggies. If you like a cheesy flavor, add a teaspoon of nutritional yeast. Adjust seasoning as needed.

• Garnish & Serve: Divide the savory oats between bowls, garnish with fresh herbs, and enjoy hot!

Customization Ideas

Add Protein: For an extra protein boost, top your savory oats with crispy tofu, tempeh bacon, or even a plant-based sausage.

Creamier Oats: If you prefer a creamier consistency, stir in a splash of unsweetened plant-based milk or a dollop of vegan cream cheese at the end.

Different Veggies: Swap in your favorite veggies like mushrooms, zucchini, or kale to change things up.

Why You'll Love This Recipe

This recipe is:

Vegan & Gluten-Free: A perfect plant-based meal that’s naturally gluten-free (just make sure your oats are certified gluten-free).

Rich in Fiber: Steel-cut oats and spinach provide an excellent source of fiber, helping you feel full and promoting digestion.

Packed with Flavor: The combination of sautéed onions, bell peppers, and garlic adds an irresistible savory flavor to your oats.

Quick & Easy: With minimal ingredients and straightforward steps, this meal comes together in under 30 minutes.

Final Thoughts

If you’ve been looking for a new way to enjoy oats, this savory version is a game-changer. Not only is it easy to prepare, but it’s also a great way to sneak more veggies into your diet while enjoying the heartiness and comfort of steel-cut oats. Whether you're fueling up for a busy day or need a quick, nourishing dinner, these savory oats are a plant-based powerhouse in minutes.

Give it a try and let me know what you think! Do you prefer your oats sweet or savory?

Made this recipe?

Let me know what you thought! Leave a comment below and share a picture on Instagram with the hashtag #theshaunelife.