Of all the savory oatmeal recipes I’ve developed, this miso mushroom version inspired by salty congee is one of my favorites. The toppings, which include wilted spinach and scallions, are completely vegan, but you can also make this gluten-free oat recipe with a fried or jammy egg for added protein.
If I learned one thing from researching my new cookbook Carbivore, it’s that we would do our blood sugar a huge favor by avoiding sweets at breakfast. And yet, thanks to Big Food, we’ve been conditioned to think that the only non-egg related dishes that are acceptable in the morning are things that involve a drizzle of maple syrup.
But the truth is, muffins are just breakfast cupcakes with better branding. So how do we bridge the gap between the breakfast ingredients we’ve become accustomed to and the science that will keep our health in check? Well friends, that’s where this savory oatmeal recipe comes in.
One of my favorite meals in the new book is a recipe for congee that uses steel cut oats. We often forget that oats—especially steel cut—can cosplay as other grains and be used in slow cooked rice dishes like risotto or pilafs outside of the realm of breakfast. So why not reach to these other meals for inspiration for our morning savory oats?
This savory oat recipe borrows from this miso-mushroom ramen recipe (and takes a page out of that congee too). Like other gluten-free oatmeal recipes, it can be made ahead of time and reheated each morning. It’s comforting, warming, salty and super satisfying.
I didn’t tell my husband that the bowl he was about to enjoy had oats in it, and he said it was one of the best things I’ve ever made! A savory oatmeal convert over here.
What type of oats is best for a healthy savory oatmeal?
Since this savory oats recipe uses whole rolled oats, it comes together in under 25 minutes.
All oats are whole grain, but unlike steel cut oats, rolled oats are pre-steamed, softening the groats enough to be flattened between steel rollers. These tiny oat pancakes (like oat tostones!) are what most people picture when they think of oats. There are several varieties at the grocery store: “whole rolled” and “old-fashioned” oats are interchangeable terms. Both are on the thicker side and maintain some of their original chew, whereas “quick cooking” or “instant oats” are pressed even thinner to reduce cooking time.
As with all grains (and plants, in general), the trade-off for more processing and convenience is your body doesn’t have to work as hard to break down food into usable energy (which can lead to blood sugar spikes). For this reason, I use only steel cut or whole rolled oats in my savoury oatmeal recipes and try to add seeds, nuts, and whole vegetables to each recipe when possible. I even use steel cut oats in cookies!
Savory oatmeal toppings
The base of this savory oatmeal recipe is mixed mushrooms – either cremini or shitake, or a combo!—and wilted spinach. You can of course include any of your other favorite vegetables. Chopped bok choy or cabbage would be a healthy and delicious addition sauteed with the mushrooms.
For flavor, I’ve enhanced the mushrooms with gluten-free tamari, toasted sesame oil and fresh ginger, which is excellent for getting your digestion on track for the day. I’d recommend simmering the oats in a good quality stock. I used this homemade gluten-free chicken broth which is a salve to your gut, but you can also keep this vegetarian with a vegetable stock.
Finally, once the oats have cooked, off the heat I add a tablespoon of white miso. This probiotic rich paste has a salty bite and is one of my favorite ways for packing a lot of flavor into my meals with minimal effort. You don’t want to add it to the broth while simmering lest you destroy the good bacteria. If you want to simplify this recipe, you can easily omit it.
For other toppings or garnishes, I love using a little chili crunch from the pantry and serving the savory oatmeal with egg (either fried or jammy) and sesame seeds for added protein and fiber. Without the egg though, this recipe is completely vegan.
Can I make this savory oatmeal recipe gluten-free?
Oats are naturally gluten-free but tend to be processed in facilities that deal in other non-gluten-free grains. So if you’re celiac, make sure to buy certified gluten-free rolled oats for this recipe. Check out this other gluten-free overnight oats recipe.
Can I make this savory oatmeal low FODMAP?
To make this recipe low FODMAP, simply omit the mushrooms and white parts of the scallions. Low FODMAP vegetables that could be used instead include: zucchini, bok choy, eggplant, or kale.
For more ideas, check out this non-savory low FODMAP oatmeal.
Other gluten-free oatmeal ideas:
Read on for this fantastic miso-mushroom savory oatmeal recipe that is easily variable to meet your morning needs, including being made ahead of time for the week ahead!
With health and hedonism,
Phoebe
Miso-Mushroom Savory Oatmeal (Gluten-Free)
Servings 4
Instructions
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In a medium saucepan, heat the oil over a medium-high flame. Add the mushrooms and sauté, stirring occasionally, until soft, about 5 minutes. Add the scallions and ginger and continue to cook until the white scallions are glassy and the ginger is fragrant, 2 minutes more. Stir in the tamari and cook for another 30 seconds until the mushrooms have become brown and glossy. Remove the mushroom mixture to a bowl.
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Add the sesame oil and baby spinach to the pot. Toss the greens around until wilted, about 2 minutes. Season lightly with salt and set aside in another bowl.
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Add the chicken or vegetable stock to the pot, scraping up any brown bits, and bring to a simmer. As soon as bubbles form, add the oats and reduce the heat to medium-low. Cook, stirring occasionally, until the oats are tender and the liquid is absorbed, about 10 minutes. If you’re making ahead of time, leave it a little looser or add extra stock or water.
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Off the heat, whisk in the miso paste. Fold in half the mushrooms and spinach. Taste for seasoning and add salt as needed.
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Ladle the oatmeal into bowls and top with the remaining mushrooms and spinach, in addition to any other garnishes you desire (see headnote)! Or store the oatmeal and toppings to reheat to order throughout the week.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!