Image by: Luisa Brimble

This delicious oatmeal recipe is the perfect savory protein-packed breakfast with healthy fiber for your gut.

Breakfast with a difference!

Oatmeal is an excellent source of fiber and protein, putting it at the top of the list for savory, protein-rich breakfast ideas.

Mostly we combine them with sweet porridge, fruits, and (coconut) yogurt. Since part of the point of Longevity is to keep blood sugar levels from really spiking as infrequently as possible, savory and protein-rich breakfast or lunch ideas are what we favor. Our savory oatmeal recipe is perfect to give a try.

When we think of a savory breakfast, oatmeal is not necessarily, the first thing we think of. Eggs, bread, cheese, and spreads are more likely to be on the table, but they are not always the healthiest option. Since gluten and dairy products in particular can have a strong pro-inflammatory effect and gluten, as in light-colored rolls, also likes to drive up blood sugar levels sometimes

So if you want to try something new, this high protein oatmeal recipe is just the ticket. Oat flakes are not only an optimal source of different nutrients such as iron, magnesium, and vitamin B, but in addition, they are high in vegetable protein and intestine-friendly fiber, and it’s various uses are even more convincing.

Here it is guaranteed that you stay full for a long time and your blood sugar level does not suddenly drop again.

Proteins play an important role in our body. Among other things, they are jointly responsible for building muscles, bones, and skin, as well as for the production of enzymes, hormones, and antibodies.

Dietary fiber is important when it comes to our digestion and gut, as it provides our microbiome with important nutrients. They also reduce the risk of heart disease, diabetes, and colon cancer.

Congee – Tradition for a long life

Congee is made from rice, but can be replaced very well with oats. It is part of breakfast in many Asian countries, such as China, Korea, and Thailand, and has a long tradition.

Congee will be prepared with different ingredients and spices, which are shown by region and different flavors in the variety of recipes. Common ingredients include chicken, pork, fish, shrimp, eggs, scallions, soy sauce, ginger, and garlic. It can also be prepared vegan with vegetables such as mushrooms or bamboo shoots.

Congee is easily digestible and thus also ideally suited when you suffer from digestive problems, but also when you need to regain strength or simply when you feel like a savory protein-rich breakfast.

This savory oatmeal recipe contains much more than just protein. Oats are often underestimated, although a small miracle cereal. By nature, it is gluten-free. It’s just often processed in the same machines as gluten-containing grains. Oatmeal is rich in special dietary fiber, beta-glucans. These have the property of binding harmful substances and transporting them out of the body, thus relieving our entire organism. The high fiber content is a feast for your gut and keeps it balanced. If you’re ever in need of something healthy to snack on, our quick Oat crackers just the thing for you.

But our oatmeal recipe can do even more. Want beautiful skin, shiny hair, and strong nails? Oatmeal is rich in nutrients that it needs for this.

  • Biotin
  • Silicon
  • Zinc
  • Calcium
  • Magnesium
  • Iron
  • Manganese

But what we also need, in addition to fiber, is sufficient protein. Whether for cell renewal, muscle and tissue formation, regeneration processes, or the variety of essential amino acids. Unfortunately, when we think of protein, our focus is often on animal products. But plant-based foods can easily keep up.


Image by: cottonbro studio

We tried 3 great vegan savory oatmeal recipes for you and thought they were too good to keep to ourselves.


For the extra portion of protein we recommend you the following toppings

  1. Pumpkin seeds (24 grams of protein per 100 grams)
  2. Tempeh (16 grams of protein per 100 grams)
  3. Tofu (15.5 grams of protein per 100 grams)
  4. Chickpeas (19g protein per 100 gram)
  5. roasted nuts
  6. Sprouts and shoots
Thumbnail: Dieses leckere Haferflockenrezept ist das perfekte herzhafte proteinreiche Frühstück mit gesunden Ballaststoffe für den Darm.


As you can see, it’s worth breaking with routines and swapping the sweet porridge for the savory protein-rich breakfast to swap. The advantages are obvious. Your blood sugar level will remain stable for longer and you will have a lower risk of inflammation. Your intestines will be supplied with healthy fiber and on top of that your entire body with sufficient protein.

Leave a Reply

Your email address will not be published. Required fields are marked *

Join us at our
Rejuvenating Women´s Wellness Retreat

Join us for a unforgettable week, connect with yourself and like minded women and enjoy a time of wellness and rejuvenation.