Fuel your mornings with this delicious and easy Healthy Breakfast Meal Prep. You’ll love these savory steel cut oats, packed with nutrients and flavor, making busy weekdays a breeze.
Key Ingredients & Substitutions:
- Steel Cut Oats: Don’t substitute with rolled oats; the texture won’t be the same.
- Kale: Spinach or Swiss chard are good alternatives.
- Parmesan Cheese: Nutritional yeast offers a dairy-free, savory option.
- Vegetable Broth: Chicken broth works too for added depth.
Ingredients:
Main:
- 1 cup steel cut oats
- 4 cups vegetable broth
- 2 cups chopped kale, stems removed
- 1/2 cup grated Parmesan cheese
- 2 tablespoons olive oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
Spices:
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional, for a kick)
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Servings: 4
- Tools Needed: Large pot, stirring spoon
Step-by-Step Instructions:
1. Sauté Aromatics
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Cook the Oats
Pour in the vegetable broth and steel cut oats. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes. Stir occasionally to prevent sticking.
3. Incorporate Kale
Once the oats are tender and most of the liquid is absorbed, stir in the chopped kale. Cook for another 3-5 minutes, until the kale has wilted.
4. Finish and Season
Remove the pot from the heat. Stir in the grated Parmesan cheese, black pepper, and red pepper flakes (if using). Taste and adjust seasoning as needed for your perfect Healthy Breakfast Meal Prep.
Variation Ideas:
- Add a fried or poached egg on top for extra protein.
- Stir in sun-dried tomatoes or roasted red peppers for more flavor.
- Top with a sprinkle of toasted nuts or seeds for crunch.
- Include diced mushrooms or bell peppers with the onion for added vegetables.
Storage Instructions:
Store leftover savory steel cut oats in airtight containers in the refrigerator for up to 4-5 days. To reheat, add a splash of water or broth and warm gently on the stovetop or in the microwave until heated through. This makes for an excellent Healthy Breakfast Meal Prep option.
Frequently Asked Questions (FAQ):
Can you make this recipe dairy-free?
Yes, you can substitute the Parmesan cheese with nutritional yeast for a similar savory flavor.
Are steel cut oats gluten-free?
Steel cut oats are naturally gluten-free, but always check the packaging to ensure they are certified gluten-free if you have a sensitivity.
Can you use water instead of vegetable broth?
You can, but using vegetable broth adds a lot more flavor to these savory oats, enhancing your Healthy Breakfast Meal Prep.
How do you prevent the oats from sticking to the bottom of the pot?
Stir the oats occasionally while they are simmering to prevent them from sticking. A heavy-bottomed pot also helps.
Can you freeze these savory oats?
While you technically can, freezing may alter the texture of the oats and kale slightly. It’s best enjoyed fresh or refrigerated.
What other vegetables can you add?
Feel free to experiment with spinach, mushrooms, or even finely diced carrots for more vegetable goodness.
