Who says oatmeal has to be sweet? You can adapt this savory recipe to suit your palate and change it up when you want something new.

Recipe from The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life, by Matt Frazier and Stepfanie Romine. Reprinted and adapted by permission of the publisher, The Experiment. Available wherever books are sold.


  • 1 cup old-fashioned rolled oats
  • 1 carrot or small beet, peeled and grated
  • 1 cup stemmed and chopped kale or chopped spinach
  • ¼ cup salsa or marinara sauce
  • 2 tablespoons nutritional yeast
  • ½ avocado, chopped
  • 2 tablespoons roasted shelled pumpkin seeds
  • Smoked paprika and/or crushed red pepper flakes (optional)
  • Sea salt and freshly ground black pepper


  • Combine the oats and grated carrot in a small saucepan over medium heat. Add 1 ½ cups water. (Use more or less to achieve desired consistency; 1½ cups water yields a fairly thick oatmeal.)
  • Heat until simmering, then cook, stirring often, until everything is tender, about 5 minutes.
  • Stir in the kale, salsa, and nutritional yeast.
  • Transfer to individual serving bowls and top each with avocado and pumpkin seeds. Sprinkle with smoked paprika and pepper flakes, if using. Season with salt and pepper to taste, and serve.
  • Variation: Swap in different flavors of salsas or pasta sauces to turn this into a whole new dish.

Comments (11)

(5 from 7 votes)

Recipe Rating

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I've never had savory oatmeal before so this was new to me. It's delicious! I love this recipe and will be eating it a lot I can already tell!

Keren Jackson

Has anyone made this in bulk for refrigerated or frozen meal prep? How does it keep/warm up?


This was delicious! I added garlic and used spinach instead of kale, because that's what I had on hand. I also added some dried cilantro and a dash of cayenne instead of the paprika and red pepper flakes. I'll definitely be making it again!


We really liked this. We had never had savory oatmeal before, and my husband enjoyed it so much he said he might like to have some form of savory oatmeal twice per week! :-) I would cook the carrots a little longer before adding other ingredients. Also, if using frozen greens it's better to thaw them first. Putting them in frozen added a lot of time. It turned out creamy and delicious, though. We used store bought guacomole instead of fresh avocado and it worked great. Definitely a keeper. I don't like smoked things so I didn't add the smoked paprika to the pot. I think my husband added it to his bowl. I wish plant based recipes wouldn't rely so much on smoke flavoring.


I added okra, tomato, onion and some greens. Great taste.


Muy delicioso! Me encanta la avena salada tanto como desayuno o almuerzo. Me gusta ponerle perejil, ahí y cualquier cantidad de verduras. Es muy saciante! Con hongos, cebollas, calabaza. Es un alimento muy versátil


I was a little skeptical because I’ve only ever had sweet oatmeal, but this was absolutely amazing!


A great breakfast. I added in black olives and topped with parsley, chives, broccoli sprouts and sauerkraut.


I just made this (with carrots and marinara sauce) and it’s absolutely delicious! Thank you for a great recipe!


This is one of my all time favorite recipes! I have eaten this for breakfast, lunch, and dinner, and have made it for a few other people who all went nuts over it. I usually use carrot, salsa, and kale, and and it’s just so filling and satisfying!


I prefer savory breakfasts over sweet and yet oatmeal recipes are usually always sweet. This one is really tasty! So many ways you can swap ingredients too! I didn't have a tomato sauce or salsa so I just chopped up a tomato instead. I used some homemade vegetable stock instead of water too. My husband and I are really happy with this savory oatmeal!!

About the Author

Headshots of Matt Frazier and Stepfanie Romine

About the Author

Matt Frazier and Stepfanie Romine

Matt Frazier is a vegan ultramarathoner, founder of the No Meat Athlete movement, and author of No Meat Athlete. Stepfanie Romine is a writer, yoga teacher, and health coach who has lived and cooked on three continents. The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts—and the Rest of Your Life is their first collaboration. Find Frazier on Instagram and Romine on Instagram.
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