High-Protein Savory Oatmeal

Name: High-Protein Savory Oatmeal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Asian, Indian
Ingredients: Drizzle of olive oil ((optional)); 1 teaspoon cumin seeds; 1/2 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; 1/4 cup Unsweetened non-dairy milk (or to taste (optional)); 5 stalks kale (leaves and stems, finely chopped (optional)); 1 1/2 teaspoons turmeric; 1/4 teaspoon black pepper; 1/2 teaspoon allspice ((optional)); Salt (or salt substitute to taste)

5 steps

Prep:10minCook:20min

This High-Protein Savory Oatmeal recipe is packed with fiber, and antioxidants, and offers a delicious and flavorful alternative to sweet breakfasts. Plus, it's suitable for most diabetics.

Updated at: Wed, 19 Nov 2025 06:30:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories328.3 kcal (16%)

Total Fat3.2 g (5%)

Carbs59.9 g (23%)

Sugars2.2 g (2%)

Protein18.6 g (37%)

Sodium200.3 mg (10%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

olive oil

optional

1 teaspooncumin seeds

0.5yellow onion

medium, or red, or sweet onion, small dice

1 inchginger

serrano or jalapeño, minced, optional

1 cupred lentils

split, dry, rinsed

1 cupsteel-cut oats

4 cupswater

¼ cupUnsweetened non-dairy milk

or to taste, optional

5 stalkskale

leaves and stems, finely chopped, optional

1 ½ teaspoonsturmeric

¼ teaspoonblack pepper

½ teaspoonallspice

optional

Salt

or salt substitute to taste

Instructions

Step 1

Cook the cumin seeds and onion: Heat the oil in a medium-large saucepan over medium-low heat. Cook the cumin seeds for 1 minute, or until fragrant. (Or toast them without oil.) Add the onion and a dash of water or oil and cook them for about 3 minutes or until translucent.

Step 2

Add the garlic, ginger, and green chili (if using). Cook the aromatics for about 1 minute more, or until fragrant.

Step 3

Add the red lentils, oatmeal, and water. Bring the water to a gentle boil. Reduce the heat to low and simmer covered for about 20 minutes or until the oats are cooked al dente. Stir occasionally, adding water or nondairy milk until the desired consistency.

Step 4

Add the spices: Remove the saucepan from the stove. Add the kale, turmeric, black pepper, long pepper, allspice, and salt to taste. Mix well until fully incorporated.

Step 5

Serve warm or at room temperature.

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