This simple Masala Oats recipe is a savory meal that can be made in just 20 minutes! With Indian spices and fresh vegetables, it’s full of fiber and nutrients. Enjoy with a side of roasted vegetables, lentils, or a light salad!

Oats are a versatile grain you can use in a variety of recipes. They’re commonly used in breakfast recipes, like Protein Overnight Oats, Peanut Butter Overnight Oats, and, Banana Overnight Oats. But they are not limited to breakfast recipes, they can easily be transformed into a main course simply by adding different spices, and lots of vegetables.
💗 Why You’ll Love Masala Oats Recipe
- An easy recipe for a quick dinner or breakfast!
- A savory plant-based healthy breakfast recipe.
- Kid-friendly and approved!
- Rich in fiber and high in vitamins and nutrients.
- A one-bowl meal!
- Adjust the spice to suit your preference.
- Add your favorite vegetables.
- It’s filling, warm, and comforting!
🥣 Ingredients and Notes
Indian Spices: This recipe uses a combination of Indian spices including black mustard, cumin, and coriander seeds, with a touch of turmeric powder, salt, and pepper. It’s what gives this recipe its aromatic flavor! It’s very important to use mustard, cumin, and coriander seeds, rather than ground spices because they produce a rich flavor! You could also make your own curry powder blend to add to the oats for an enriched flavor. I recommend adding 1 teaspoon.
Vegetables: I add chopped onion, and chopped tomatoes, plus a quarter cup of frozen peas. You can add additional vegetables here such as carrots, green beans, or bell pepper. Use what you have in your fridge. Another good option is to add a half cup of frozen mixed vegetables that includes peas, carrots, and green beans.
Rolled Oats: I prefer using rolled oats in this recipe as compared to instant oats or steel-cut oats. Rolled oats are the most versatile in my opinion. They cook quickly, yet still, hold their shape.
📋 Step by Step Instructions for Masala Oats
Sauté the seeds: Heat oil in your pan. Add the mustard, cumin, and coriander seeds to the pan. Sauté for 2-3 minutes on medium heat until seeds crackle and pop!
Add the onions: Add in the chopped onions. You can use white or red onions here. Sauté until translucent. About 2 minutes on medium heat. Add in the chopped tomatoes. Stir to combine. Cook an additional 1-2 minutes.
Pour in the Oats and Water: Now it’s time to add in the oats. Pour in one cup of rolled oats, and 2 cups of water. Stir to combine. Reduce heat to low.
Add Spices: Sprinkle in the turmeric, salt, and pepper. Stir to combine. Allow the oats to come to a thick consistency, stirring occasionally.
Add Frozen Peas: Just before you’re ready to serve, stir in the frozen peas. You don’t want to do this earlier as the peas will turn a dark green if added too early. Stir the peas into the oats. Now you’re ready to serve.
❓Masala Oats FAQS
Yes! Masala oats are a nutritious meal full of vitamins, and nutrients, and low in calories and fat. One serving of this recipe comes in at 236 calories, 7 grams of protein, and 6 grams of fiber. Oats are an excellent source of fiber which helps you feel fuller longer and improves digestion. The added spices provide flavor without adding calories, and the small amount of olive oil added is high in healthy fats that are necessary to help absorb vitamins such as vitamin A, D, and E.
Yes, this recipe is kid-friendly. My kids don’t like foods that are too spicy, and these oats have a mild flavor. They are naturally creamy, with added veggies, that make for a simple weeknight meal. My kids and I both like these on the creamy side, but they can also be served dryer, more like rice.
Yes! If you do not have turmeric, you can add your favorite curry powder instead. It will have a slightly different flavor, but one that is still mild (if using a mild yellow curry powder).
If your goal is to lose weight, adding oats to your diet is an excellent way to get valuable nutrients in a low-calorie and low-fat meal. This recipe is very satisfying and will leave you feeling full without the need for snacks between meals.
If this recipe looks familiar, you might have seen it under another name. It has a few. This Indian recipe is also called oats upma, or curry oatmeal!
👩🍳 Serving Suggestions
This makes two large servings of masala oats or 4 smaller servings. Garnish with chopped fresh cilantro (also known as coriander leaves), fresh lemon juice, and a few tablespoons of plain vegan yogurt for extra creaminess.
This masala oatmeal recipe is one of my new favorites! It can be enjoyed for breakfast, but it also makes a quick fix for dinner! It’s a warm bowl of hearty goodness, full of aromatic flavors.
❄️ Storage
Store and Keep: Allow to cool completely. Transfer to an airtight glass container. Store in the refrigerator for 2-3 days.
Reheat: When ready to reheat, transfer to a microwave safe bowl. Add 2-3 tablespoons of water. Stir, and heat for one minute, or longer to achieve desired temperature.
💭 Expert Tips
Indian cuisine is one of my favorite ethnic foods to prepare at home! When you follow a vegan diet, cooking Indian food means tons of flavor and nutrients!
- Use mustard, cumin, and coriander seeds rather than ground spices.
- Wait for the spices to pop and crackle before adding any other ingredients.
- Use a small amount of oil to toast the seeds. Alternatively, you can dry roast the seeds if you’d like to skip the oil in this recipe.
- Use rolled oats, not quick oats. Rolled oats will keep their shape and texture, while quick oats will become mushy.
- Add Omega-3s: Make this recipe even healthier and nutrient-rich by adding a teaspoon of chia seeds on top before serving.
- Increase Serving Size: To serve more people simply double the recipe. It will then serve a family of 4.
- Make it Spicy: For more spice, finely chop green chilies and add with the onion. It will give this recipe a nice kick! Or use some fresh minced ginger and garlic.
- Additional Spices: If you’d like to add even more flavor, feel free to add a touch of these other Indian spices such as garam masala powder, and fenugreek leaves.
- Fresh Herbs: I like to use cilantro because I always have it in my fridge, but you can add mint leaves, parsley, or even basil if you like!
- Add More Veggies: If you’d really like to amp up your veggies. Chop additional vegetables and add them when you add the tomatoes. Sauté until softened.
😋 More Savory Curry Recipes!
Recipe
Masala Oats Recipe
Ingredients
- 2 teaspoon olive oil extra virgin
- ¼ teaspoon black mustard seeds
- ¼ teaspoon cumin seeds
- ¼ teaspoon coriander seeds
- ½ cup onion diced
- ½ cup tomatoes diced
- 1 cup rolled oats
- 2 cups water
- ⅛ teaspoon pepper
- ¼ teaspoon salt
- ½ teaspoon turmeric powder
- ¼ cup frozen peas
- fresh cilantro chopped for serving
Instructions
- Add olive oil to your pan. Add the mustard, cumin, and coriander seeds. Sauté for 2-3 minutes on medium heat until seeds crackle and pop!
- Add in the chopped onions. Sauté until translucent, about 2 minutes. Add in the chopped tomatoes. Stir to combine. Cook an additional 1-2 minutes.
- Pour in one cup of rolled oats, and 2 cups of water. Stir to combine. Reduce heat to low.
- Sprinkle in the turmeric, salt and pepper. Stir to combine. Allow the oats to thicken, stirring occasionally. This will take about 3 minutes.
- Once oats have thickened, stir in the frozen peas.
- Top with chopped fresh cilantro.
Video
Notes
- Use mustard, cumin, and coriander seeds rather than ground spices.
- Wait for the spices to pop and crackle before adding any other ingredients.
- Use a small amount of oil to toast the seeds. Alternatively, you can dry roast the seeds if you’d like to skip the oil in this recipe.
- Use rolled oats, not quick oats. Rolled oats will keep their shape and texture, while quick oats will become mushy.
- Add Omega-3s: Make this recipe even healthier and nutrient-rich by adding a teaspoon of chia seeds on top before serving.
- Increase Serving Size: To serve more people simply double the recipe. It will then serve a family of 4.
- Make it Spicy: For more spice, finely chop green chilies and add with the onion. It will give this recipe a nice kick!
- Additional Spices: If you’d like to add even more flavor, feel free to add a touch of these other Indian spices such as garam masala powder, and fenugreek leaves.
- Fresh Herbs: I like to use cilantro because I always have it in my fridge, but you can add mint leaves, parsley, or even basil if you like!
- Add More Veggies: If you’d really like to amp up your veggies. Chop additional vegetables and add them when you add the tomatoes. Sauté until softened.
Beth
This oatmeal looks so delicious and very tasty. My hubby and I are going to enjoy this recipe. Excited to give this a try!
Jac
Ohh these savoury oats look so creative and interesting. Looking forward to preparing this for lunch tomorrow. Being a Scottish family we eat lots of oats but never had a savoury bowl. I love Indian spices too! Thanks for the recipe 🙂
Irina
Savory oatmeal? I have never imagined making the oatmeal in this way, but I highly recommend trying it. It is yummy and delicious. It is another alternative to a sweet breakfast too.
Jill
I never think about oats being savory but it makes perfect sense. Excited to try this recipe!
Seema
My family is OK with oats, but always made it just sweet. I have to try this savory version. May be they will love oats better.