Outrageous Savory Oatmeal for Dinner!

in Nutrition Recipes
Rustic oats
Rustic oats

Ode to OATS! This used to be my favorite go-to breakfast… 5 years straight.  I loved oats and never seemed to get bored due to lots of delicious toppings such as fruit, nuts, seeds, spices, pumpkin… the list goes on.  However, one day I woke up and couldn’t bear to to eat oats…can we say “burn out“!  (Ever happen to you?)  Happy to say oats have made a “comeback” and I have fallen in love again…only now its for dinner in this amazing savory dish.  I have been perfecting the base recipe and couldn’t wait to share it! But first a little background on oats…..

Oats are well-known for their role as a whole grain and are particularly rich in soluble fiber.  Most specifically beta-glucan, which is the main component in oats shown to lower total and LDL cholesterol (bad stuff) and regulate blood glucose levels.  What you may not know is that oats go FAR beyond its role in heart health.  Recent research shows that polyphenols in oats, called avenanthramides, may possess antioxidant, anti-inflammatory, and anti-cancer properties.  Oats have also shown a positive effect on the gut (AKA our immune health) by protecting against bacteria, viruses, fungi, and parasites.   So think BEYOND breakfast.  Consider using oats in new ways such as ground into breadcrumbs to coat fish/chicken; to make meat or veggie loafs; as a healthier crumble topping for dessert; or paired with veggies, herbs, and cheese like in this savory oatmeal frittata!

I challenge you to “GET YOUR OATS ON” … as a way to be good to  your heart, gut, and mind!  

Drop me a note and let me know if oats have made it to your dinner table…?

Sun-Dried Tomato, Spinach, and Goat Cheese Oatmeal Frittata
Author: 
Recipe type: Vegetarian, Gluten-Free, Gut-friendly, High fiber, Anti-inflammatory
Prep time: 
Cook time: 
Total time: 
Serves: 6-8 servings
 
Enjoy the amazing health benefits of oats in this savory and creamy blend of sun-dried tomatoes, baby spinach, thyme, and creamy goat (or vegan cashew) cheese. Not only is this full of flavor and satisfying... but contains easily digestible soluble fiber (good for the heart and the gut), antioxidants, protein, rich in vitamin C, iron, and anti-inflammatory properties. This recipe is guaranteed to give you a whole new perspective on OATS! Enjoy. ~ Julie
Ingredients
  • 1-2 TBSP cold-pressed olive, grapeseed, or coconut oil
  • ½ cup chopped sun-dried tomatoes in oil
  • ½ cup chopped onion
  • 2 gloves garlic, minced
  • 1 cup zucchini, diced
  • 2 cups baby spinach
  • ½ cup cherry tomatoes, sliced
  • 1 tsp. whole-grain Digon mustard
  • 1-2 Tbsp. fresh thyme
  • 13/4 cup GF old-fashioned rolled oats
  • 13/4 cup organic vegetable broth
  • 1 large egg and 2 egg whites
  • 1tsp. baking powder
  • 11/4 tsp sea salt
  • Freshly ground pepper, to taste
  • ½ cup crumbled goat cheese + ¼ cup nut cheese (note: you can use whatever cheese you enjoy to make this your own. If you are vegan - nut cheese like cashew work well. But goat or feta gives it a good creamy taste!)
  • *Encourage organic veggies and oils that are cold-pressed and unfiltered when able
Instructions
  1. Preheat oven to 375 degrees. Set aside a glass 10" pie dish.
  2. Heat a large saute pan over medium heat and add 1 Tbsp oil.
  3. Add sun-dried tomatoes and heat until oil is released and they are lightly browned. Remove sun-dried tomatoes and set aside.
  4. Add onions, garlic, and zucchini to remaining oil (add another 1Tbsp oil if needed) and sauté for 2-3 minutes.
  5. Next return sun-dried tomatoes to pan and add cherry tomatoes along with baby spinach, mustard, thyme. Cook until spinach is wilted, another 3-4 minutes.
  6. Take the oats and using a food processor, grind for several minutes to reduce the size of the grain. Then combine the oats with the broth, egg, and baking powder. Season with salt and pepper. Fold in the cooked veggies and cheese.
  7. Transfer entire mixture to pie dish.
  8. Bake for 40-50 minutes until top is golden-brown.
  9. Let cool for 10-15 minutes before serving.
Nutrition Information
Calories: 220 Fat: 10 Saturated fat: 2 Carbohydrates: 24 Sodium: 385 Fiber: 5 Protein: 10

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