Savory Steel Cut Oats with Fried Egg
Try this savory steel cut oats bowl with sautéed mixed veggies, topped with a fried egg for an easy but rich and satisfying breakfast!
Switch things up with savory instead of sweet oatmeal. This fun twist helps you get ins some vegetables at breakfast in a delicious, easy way. Feel free to use last night’s broccoli leftovers or saute up some spinach and onions. Whatever you like will go well with straight up steel cut oats!
There are three main types of oats––steel cut, rolled and instant. The difference between the three are how much the oat groats have been processed. A groat is another name for a grain kernel and are the result of harvesting oats, cleaning them and removing the inedible hulls.
Steel Cut Oats
Steel cut oats are groats that are cut into two or three pieces with a sharp metal blade. They are also sometimes called Irish oatmeal. They are my favorite kind of oat because of the chewy and toothsome texture and nutty flavor. That is why I highlight them in this post to make savory steel cut oats.
In my recipe for savory steel cut oats I used quick-cooking steel cut oats. Bob’s Red Mill brand will cook in about 7 minutes! This is compared to regular steel cut oats that take about 20 minutes, so now you have no excuse to give my savory steel cut oats a try!
Rolled oats, also known as old fashioned oats, are made when groats are steamed and rolled into flakes. This process stabilizes the healthy oils in the oats keeping them fresh for longer. Rolled oats also cook faster than steel cut oats. In this recipe for savory steel cut oats you can most certainly use rolled oats!
Rolled oats cook in about the same time as quick steel cut oats, ~7-10 minutes. They are my preferred oat to make baked oatmeal and granola.
Instant/Quick Rolled Oats are oat flakes that are thinner and steamed longer so they cook much quicker. The nutrition is the same but the texture changes. Instant oats have a mushy texture that I do not recommend replacing in the savory steel cut oats recipe.
Oats are a nutritionally dense whole grain that are a good source of dietary fibers, unsaturated fatty acids, vitamin E, folates, zinc, iron and selenium. Oats have been shown to have beneficial effects against gastrointestinal problems and have anticancerous effects.
Dietary Fiber 2
Dietary fiber is fiber that is found in food. In a ¼ cup of steel cut oats there are 5 grams of fiber. That’s about 18% of your daily recommended intake! This is so important given that most Americans do not eat enough fiber. Dietary fibers help regulate cholesterol and glucose levels in our blood. Fiber also helps to keep us regular.
Fiber’s ability to lower our blood cholesterol is associated with a reduced risk of heart disease. The fiber has the ability to bind to cholesterol and move it out of our body.
The fiber in oats have β-glucans which regulate the digestion and absorption of nutrients. They also feed our gut microbiome, which play many important roles in synthesizing vitamins and promoting a strong immune system. My savory steel cut oats are full of β-glucans.
Another wonderful thing about fiber is that it helps keep us fuller longer. Eat a bowl of savory steel cut oats and you will have less of an urge to snack before your next meal!
Oats are naturally a gluten free food. But it is possible for oats to become contaminated with gluten in the field if it is growing near wheat or during transportation, milling or processing. For a slightly increased price you can purchase certified gluten-free oats.
In this recipe for savory steel cut oats I used the slow cooker overnight. I love the slow cooker because you can set it and forget it. The oats always turn oat perfect and are ready when you are. Alternatively, you can make the quick-cooking steel cut oats on the stove top in less than 10 minutes!
Adding vegetables to the savory steel cut oats make this a well-rounded meal! I prefer using a hearty greens like kale, Swiss chard or broccoli rabe, plus bell pepper and zucchini. All vegetables will taste great, so feel free to add your favorites!
Let’s Get Cooking!
So what are you waiting for?! My savory steel cut oats can be ready in 15 minutes and make a delicious meal anytime of day! Store leftover oats and vegetables separately.
- Types of Oats | The Whole Grains Council. https://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/oats-%E2%80%93-january-grain-month/types. Accessed January 25, 2020.
- Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015;52(2):662-675. doi:10.1007/s13197-013-1072-1
Savory Oatmeal with Fried Egg
- 1/4 cup dry quick-cooking steel cut oats or ½ cup cooked steel cut oats or rolled oats
- 3/4 cup water
- Pinch of salt
- Pinch of pepper
- 2 teaspoons extra virgin olive oil divided
- ¼ cup red pepper diced
- ¼ cup zucchini diced
- 2 tablespoons onion diced
- ¼ cup kale chopped
- 1 large egg
- Optional: Trader Joe’s Everything Bagel spice
Bring water to boil. Add steel cut oats, reduce heat to low and simmer for about 3 minutes, until all liquid is absorbed. Turn off heat and stir in salt and pepper.
Heat a nonstick pan or skillet over medium-high heat, add 1 teaspoon oil. Add vegetables and cook for 2 to 3 minutes, until they soften. Spoon vegetables over cooked oats.
Add remaining 1 teaspoon of oil and fry egg. Cook until the whites are no longer translucent and serve over oatmeal.
Top with everything bagel spice.
Note: mix and match! Use whatever veggies you like.