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Savory Oatmeal with Stir Fry Vegetables and Egg

By Emily Campbell, RD CDE MScFN

Prep time: 5 min

Cook time: 15 min 

Savory Oatmeal with Stir Fry Vegetables and Egg

This savory oatmeal recipe offers a tasty twist, packed with veggies, creamy texture, and soluble fiber for digestion.


  • 1 cup water 
  • 1/3 cup steel-cut oats, dry 
  • 1 tbsp olive oil
  • 1 shallot, chopped 
  • ½ cup bell pepper, washed and chopped
  • 1 cup mushrooms, washed and sliced
  • 2 large eggs
  • 1 cup arugula
  • 2 tbsp low sodium parmesan cheese, shredded 


This savory oatmeal recipe puts a spin on the classic sweet oatmeal. Combining warm vegetables, creamy taste and packed with vitamins from a variety of vegetables, this dish is versatile. You can easily swap out the vegetables to use leftovers if you have them or choose lower potassium options if needed. 

Oatmeal is a great addition to your diet and can help to reduce constipation. It is a high source of soluble fiber. Check out this blog post for more sources of fiber 


  1. In a small pot, bring water to a boil then add steel cut oats.
  2. Reduce heat to a low simmer. Cook for 10 – 20 minutes (depending on how chewy you like your oats). Stir occasionally. Remove from heat and let it stand covered for a couple of minutes.

3.  While oats are cooking, in a medium size pan, on medium heat, add olive oil, shallot, bell pepper and mushrooms. Sauté until tender, about 5-10 minutes. Remove from heat and set aside. 

  1. Cook eggs based on your preferred method.
  2. Place cooked oats, cooked vegetables, raw arugula and egg in two bowls. Sprinkle it with parmesan cheese and enjoy.



Nutrient Analysis

  • Calories: 285 KCal
  • Protein: 13.6 g
  • Carbohydrates: 24 g
  • Fibre: 4.3 g
  • Total Fat: 15.4 g
  • Sodium: 282 mg
  • Phosphorus: 160.4 mg
  • Potassium: 423.7 mg

Renal Diet Nutrient Analysis

Servings per recipe: 2

Serving size: 1/2

Renal and Diabetic Exchanges

1.9 protein choices, 1.6 carbohydrate choices, 2.25 vegetable choices

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup