Recipe: Savoury morning oatmeal (and your guide to oats!)

Alrighty! If you love a savoury breakfast, this recipe is for you!

I made this recipe up one morning, and find myself coming back to it every now and then.

Jackie’s Savoury Oats


  • Oatmeal – 1/2 cup cooked
  • Handful of spinach
  • 2 eggs (cooked any style)
  • salt and pepper
  • hot sauce to taste
  • Optional: Chia seeds

How to: 

Cook the oatmeal and add a handful of spinach to wilt it. Top with your eggs and hot sauce. Season with salt and pepper. If using chia seeds, add to your oatmeal while cooking. Also get creative with your toppings! Why not add some avocado? Get crazy 😉

But isn’t oatmeal bad for you in the morning? Some folks have asked me this. The answer is, not all oatmeal is created equal.

So what should you choose? Well here is your quick guide to not-so-quick oats.

Jackie’s Guide to Oats

When it comes to oats, the more processed they are, the worse they are for you. Why is that? Well the more processed an oat is, the more likely it is to spike your blood sugar. This will cause your cravings, cause a sugar crash and make you choose something less than stellar for lunch. As a guide, choose mostly foods that fall under 55 on the glycemic index (GI). I’ll write a post on GI in the future, to explain it further.

Here’s a list of types of oatmeal from best to worst, and some choices in between:

  1. Best: Steel cut oats (42 on the GI scale)
  2. Stone ground oats (also known as Scottish Oatmeal)
  3. Rolled oats (I usually use Bob’s Red Mill Gluten Free Rolled Oats)
  4. Quick oats
  5. Worst: Instant oats (79 on GI scale)

If you’re in a rush, and don’t have time to cook oatmeal, I’ve used Qi’a superseeds and grains in the past. Sometimes it’s not about letting the perfect be the enemy of the good! Also if you are a planner, you can pre-cook your oatmeal in advance, then all you have to do is warm it up.

Pro tip: Think about what you’re eating in a day. If you have this for breakfast, consider having a lunch or dinner that doesn’t have starchy carbs in it. It’s all about balancing out your meals in a day, and making sure you don’t get too much of the same thing.

Author: Jackie

Jackie is a certified holistic nutritionist (with the Alive Academy out of Richmond, B.C.) in her spare time. Full-time she works in an office (like many of you!) and is always looking for ways to make her busy life happy and healthy. She is a mom to 2 lovely daughters, and a wife to a picky-eater husband who always keeps her on her toes when she is creating healthy recipes.

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