Some of you may be thinking, “Get out of here with your savory oats, gross!” I know, because I felt the same way at first. But I was feeling adventurous and wanted to try it. So I stepped outside of my comfort zone.

There’s no right answer to which is better for you, sweet or savory, so long as you’re making it balanced and healthy. That means as close to natural and whole foods as possible. A sweeter breakfast of oats and berries is still healthful, but opting for the veggie version is also a great way to set yourself up to make healthy choices throughout the rest of your day.

A Healthy Breakfast for Weight Loss

Savory Breakfast Oats is an excellent recipe for weight loss because you have a blend of non-starchy vegetables like spinach, carrots, and salsa mixed with a starchy base of oats. Non-starchy vegetables are low in calories, allowing you to eat lots, and starchy plant foods like oats help fill you up. It’s also low in fat, so it makes a perfect high carb, low-fat breakfast.

Eating more vegetables is a great habit to get into to help with weight loss. And eating those vegetables with breakfast is a great way not to worry about getting enough veggies later in the day.

This recipe is filled with great things to get your day started right. Oats are loaded with fiber and can help lower cholesterol. Spinach has protein, calcium, and iron, and carrots are rich in Vitamin A.

Outsmart Your Sweet Tooth

I usually prefer sweeter breakfasts, but eating more veggies in the morning has changed my palate to like the savory options. And I find that I crave sweets less when I eat mostly savory foods. Not to mention that I find I’m fuller longer when I eat vegetables with my morning meals.

One of my favorite plant-based promoters, Chef AJ, is known for saying “VFB” or “Vegetables for Breakfast.” I couldn’t agree more! When you make a point of getting some veggies in the morning, you’re starting the day on the right foot. You’re less likely to crave sweet things later on as well.

If you are fighting with a sugar tooth, introducing savory breakfasts that incorporate more vegetables is a great way to break yourself of the sugary habit.

Ingredients Needed for Savory Oats

You’ll only need a few items to make this basic recipe. You can get fancier and add more or different things, but the basics are as follows:

  • Frozen Spinach
  • Rolled Oats
  • Shredded Carrots
  • Nutritional Yeast
  • Salsa

You can also change this up by using different leafy greens like collards or kale and adding other types of salsas. You can make this breakfast your own by adding various herbs, spices, or hot sauce, or try topping with roasted corn or green onions.

How to Make Savory Breakfast Oats

I make this recipe in the microwave because it’s so fast, but you could also make it on the stovetop. You can get fancier by adding herbs and spices to tweak the flavor to your preference, and you can top with nuts if you’re not trying to lose weight.

Savory Breakfast Oats

Course: BreakfastDifficulty: Easy


Prep time


Cooking time





This is a break from the traditional idea of a sweet oatmeal. This oatmeal has a savory cheesy flavor thanks to the vegetables, salsa, and nutritional yeast.


  • 1/2 cup rolled oats

  • 1/2 cup carrot, shredded

  • 1 cup frozen spinach

  • 1/4 cup salsa

  • 2 tbsp nutritional yeast

  • 3/4 cup water

  • salt, to taste


  • Shred your carrots either with a grater or in a food processor, or use pre-shredded carrots.
  • Place the carrots, frozen spinach, and oats into a bowl with 1 cup water. Microwave for 2 minutes; stir to combine.
  • Stir in salsa and nutritional yeast and salt (to your taste) and serve.


    Now I’d love to hear from you: Have you tried these savory breakfast oats? I’d love to know what you think. Leave a comment below and let me know! And if you think someone else might like this recipe, please share it with them.