2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

Savory Overnight Steel-Cut Oats

Published April 15, 2018
2 minute read
A tabletop hosts two bowls of savory oats mixed with sautéed vegetables and fresh greens. There's a cup of coffee, a small book, a glass of orange juice, a saucer with more greens, and small bowls containing condiments. MyFitnessPal Blog
Published April 15, 2018
2 minute read
In This Article

Steel-cut oats are lower on the glycemic index than rolled oats, because they are less processed. They can take a while to cook but try this easy method to start them the night before. They are a chewy, creamy base for a savory breakfast, with hearty sausage, sweet potatoes and peppery watercress — you’ll get a hint of sweetness from a drizzle of maple.

Ingredients

  • 1/2 cup (88g) steel-cut oats
  • 2 cups (480 mL) water
  • 1 teaspoon tamari soy sauce
  • 1 cup (133 g) cubed sweet potato
  • 1 cup (34 g) watercress leaves
  • 2 Morningstar Farms Maple Breakfast Sausages (vegetarian) or turkey breakfast sausages (80 calories each)
  • 2 teaspoons (10 ml) pure maple syrup

Directions

In a small pot, combine the steel-cut oats, water and tamari soy sauce. Place over high heat and bring to a full boil. Cover and cook for 1 minute, reducing the heat so it won’t boil over. Turn off the heat and leave the pot, covered, on the stovetop overnight.

In the morning, place the pot over high heat again and bring to a boil, then stir often for 5 minutes, until the oats are tender.

Cube the sweet potato and place in a steamer, then steam for about 10 minutes. Prep the watercress leaves and reserve.

Just before serving, sear the sausage patties in a nonstick pan according to package directions, about 3 minutes.

Place a scant cup of prepared oats in each of two shallow bowls. Arrange 1/2 cup of sweet potato cubes, 1/2 cup of watercress leaves and one sausage patty in each bowl. Drizzle each with a teaspoon of maple syrup and serve immediately.

Serves: 2 | Serving Size: 1 cup oats, 1 cup toppings

Nutrition (per serving): Calories: 306; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 370mg; Carbohydrate: 50g; Dietary Fiber: 7g; Sugar: 8g; Protein: 14g

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need
3 minute read

We believe progress happens in the small steps you take every day. That’s why

In This Article
Recent posts
5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need