savoury breakfast oats

nutritious and flavorful savoury breakfast oats

Sweet or savoury breakfast oats? I bet most people will chose the sweet option. For a long time me included. However more recently I feel like a savoury breakfast satisfies me more. But to be honest, I suck a little in finding vegan savoury breakfast options. So, I gave savoury porridge a go, and I must say: these savoury breakfast oats with tofu, spinach and tomatoes turned out pretty good.

Thoughts about food choices in intuitive eating

As I educated myself more about intuitive eating, the principle, that intuitive eating is not about eating whatever you want whenever you want, quite surprised me. It´s not eating whatever you want whenever you want because it´s more about eating what makes you feel good. Reconnecting with your intuition and your feelings. To get to know, what actually makes us feel good, most people have to go through a period of time, where they are eating quite a lot of “junk food” (I don´t like the term)

However – back to intuitive eating: You´re not just eating to have eaten something, your eating to feel your best. Sometimes this means eating when you´re struggling with feeling your hunger cues right now, when you´re in a hurry, sometimes even comfort eating. And most of the times it means making food choices, that support your well being and your goals.

And that´s why I am addressing this topic in this very specific post: I learned (the hard way, LOL), that bread in the morning before going for a run, is very heavy in my stomach. Joghurt is not enough at all, cake and stuff makes me feel super sluggish and unmotivated and oats actually speed up my run a little. Personally I am digesting oats easily, combined with some protein and fat it provides my body with enough energy for the whole morning.

So, these oats are probably going to be my new go-to-breakfast, as it has a great impact on feeling vital and comfortable in my body. (and this is how I am making food choices nowadays. It´s not about cutting back in sugars etc.)

These savoury breakfast oats are good for your body because

DSC 0889 nutritious and flavorful savoury breakfast oats

Oats are high in fibre and thereby good for your digestive system, they can also be helpful in lowering your blood sugars, and prevent your blood sugar to spike right in the morning, which is most likely to leave you feeling tired by noon already. Spinach as well can have a positive impact on your blood, but also restore energy and increase vitality. With the tahini and almonds we´re adding a decent, but good fat source our hormone system will love. Overall this is a very balanced meal with carbohydrates, protein and fat.

Sweet breakfast recipes

nourishing savory breakfast oats

Course: breakfast, dinnerDifficulty: easy


Prep time




  • 1/2 cup oats

  • 1 tbsp ground flaxseeds

  • 1 1/2 cup water or thin vegetable broth

  • 1 Tbsp joghurt, curd or skyr

  • thumb thick slice of tofu (cut in small pieces)

  • 1 tsp yeast flakes

  • some salt and pepper to taste

  • toppings
  • a handful spinach (frozen is alright!)

  • 1/2 tsp olive oil (I used lemon-olive oil)

  • 1 tsp tahini (I mixed mine with water, as it is quite thick)

  • 1 tsp balsamic vinegar

  • tomatoes

  • a few almonds


  • bring the oats, flax seeds and water to boil, reduce the heat and let it simmer
  • in another pot cook the spinach, add a little bit of water and oil, once it is defrosted/cooked, taste it with salt and pepper
  • when the oats are thick, add the tofu, skyr/joghurt and yeast flakes. You probably then have to taste it with salt and pepper.
  • pour the oats in a bowl and top it with the spinach and other desired toppings.
  • It tastes best warm. So don´t wait too long. 😀

In case you tried this recipe, please review it, as it helps me to optimize my recipes. I am also always excited to see your recreations. You could for example send me a direct message via instagram

savoury breakfast oats

One Comment

  1. Pingback: creamy millet porridge (+ easy granola) - doristrendfood

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