Savory oatmeal with TVP, cauliflower rice, and spinach. A high protein vegan breakfast that’s oil-free, low calorie, and perfect for weight loss.
If you think oatmeal is only meant to be sweet… this recipe is about to change your mind.
This savory oatmeal with TVP is hearty, cozy, and packed with plant-based protein and fiber. It’s the kind of meal that actually keeps you full for hours! It's nutritionally well rounded, packing in 35g of protein and 22g of fiber! Perfect if you’re focusing on weight loss, building muscle, or just want a warm, nourishing breakfast (or lunch!) that hits different.
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Why You Should Give Savory Oatmeal a Chance
Savory oats might sound a little unconventional at first, but once you try them, you will be hooked!
Oats are naturally neutral in flavor, which means they soak up whatever seasonings you add. When you swap out sugar for herbs and spices, you get a creamy, rich dish that pairs perfectly with vegetables and protein.
This version is especially powerful because it’s:
- High in protein thanks to TVP
- High volume & low calorie with cauliflower rice and spinach
- Packed with fiber to keep you satisfied
- Oil-free & whole food plant-based
It’s a simple way to turn a basic pantry staple into something seriously satisfying.
How to Make Savory Oatmeal
This recipe comes together in one pot and takes less than 15 minutes to make!
Ingredients
- Rolled oats
- TVP (textured vegetable protein)
- Frozen cauliflower rice
- Frozen spinach (or fresh!)
- Italian seasoning
- Turmeric
- Garlic powder
- Nutritional yeast
- Black salt & pepper to taste
- Water
How to make Savory Oatmeal with TVP
I love this recipe most because of it's nutritional completeness & simplicity in how it's made! To make this oatmeal, just add all the ingredients (minus any toppings) to a pot and cook it up over medium heat, stirring often. Cook it until everything is tender and hot! Add your favorite toppings and enjoy!
Substitutions & Variations
One of the best things about savory oats is how customizable they are.
- No TVP? Swap in crumbled tofu, silken tofu, tempeh, or even white beans.
- Different veggies: Mushrooms, zucchini, kale, or bell peppers all work great.
- Spice it up: Add red pepper flakes or a dash of hot sauce.
- Broth over water: Using vegetable broth adds a deeper, more savory taste.
Don’t be afraid to play around—this recipe is very forgiving.
Why This Recipe Works for Weight Loss
If your goal is fat loss while staying full and energized, this meal checks all the boxes.
It’s built around high volume, low calorie density foods like oats, cauliflower rice, and leafy greens. That means you get a large, satisfying portion without a ton of calories.
The addition of plant-based protein from TVP helps support muscle retention and keeps hunger in check, while the fiber content slows digestion and keeps you feeling full longer.
In short: it’s the kind of meal that makes consistency easier.
Storage & Meal Prep
This recipe is great for meal prep and reheats well.
- Fridge: Store in an airtight container for up to 4 days.
- Reheat: Add a splash of water or broth and warm on the stove or in the microwave.
- Texture tip: Oats will thicken as they sit, so don’t be afraid to loosen them up when reheating.
You can also batch cook a few servings at once to make your mornings even easier.
Savory oatmeal is one of those meals that surprises people in the best way.
It’s simple, affordable, and incredibly satisfying—while still aligning with your health goals. If you’ve only ever had sweet oats, this is your sign to switch things up.
Once you try it, don’t be surprised if it becomes part of your regular rotation.
Related
If you loved this recipe, make sure you also try my original version here!
Recipe
Savory Oatmeal with TVP (High Protein Vegan Recipe)
Ingredients
- 1 cup frozen cauliflower rice
- 1 cup frozen spinach
- ¼ cup textured vegetable protein
- ½ cup rolled oats gluten free if needed
- 1¾ cup water
- 2 tablespoons nutritional yeast
- ⅛-¼ teaspoon turmeric
- 2 teaspoons italian seasoning
- ⅛-¼ teaspoon black salt
- ¼ teaspoon red pepper flakes
- black pepper to taste
- 1 cup cherry tomatoes halved
Optional toppings
- thinly sliced scallion
- avocado
Instructions
- In a medium saucepan, combine the cauliflower rice, frozen spinach, TVP, rolled oats, water, nutritional yeast, turmeric, Italian seasoning, black salt, pepper flakes (if using) and black pepper.
- Heat over medium, stirring occasionally, until everything is heated through and starts to gently simmer.
- Continue cooking for about 8–10 minutes, stirring occasionally, until the oats are soft and the mixture becomes thick and creamy.
- Stir in the halved cherry tomatoes and cook for another 1–2 minutes, just until slightly softened.
- Taste and adjust seasoning as needed. Add a splash of water if you prefer a thinner consistency.
- Serve warm with optional toppings like sliced scallions, avocado or a sprinkle of black salt.
Notes
Nutrition
*Nutrition information is an estimate provided as a courtesy and may vary depending on the specific ingredients, brands, and portion sizes used.
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