A kidney friendly breakfast
Savory vegetable oats are a quick and easy way to get veggies in your renal diet! Choose whatever veggies you like, whatever oats you like (quick, whole rolled, steel cut), and whatever toppings you like! Just choose portions that fit your individual nutrient needs 🙂
How are they kidney friendly?
First of all, oats are NOT high in potassium. A 1/3-1/2 cup cup portion of dry oats is ~ 150 mg potassium which is considered low potassium. This same portion contains ~165 mg phosphorus (but only 50% or less of that phosphorus is actually absorbed). Learn more about why that is here.
Oats are a great source of soluble fiber, contain some plant protein, and with the proper things added (like in this recipe) can help prevent blood sugar spikes!
Let’s dive into what’s in these savory vegetable oats!
Ingredients
- Dry oats: I love the brand Farmer’s We Know. They are sprouted oats with rolled, quick, and steel cut varieties. But you can buy absolutely any brand you like where oats are the only ingredient! Quaker, store brand varieties, so many options!
- Low sodium vegetable broth: It just tastes better than cooking with water 🙂 If you don’t have this at home, feel free to use water instead!
- Veggies: I always do onions, a leafy green (kale, mixed greens, spinach, arugula, etc.), and some other veggies (bell pepper, zucchini, tomato). Choose vegetables that fit your individual potassium needs, AND your taste buds!
- Seasoning: garlic powder, black pepper, turmeric, and nutritional yeast. Chili powder, paprika, cumin, and cayenne pepper are great options as well.
- Fiber boost: I add chia seeds to the oats after they are cooked for a boost of fiber. One tablespoon of chia seeds add 3-4 grams of fiber!
Additional things to add
This bowl of oatmeal is delicious on it’s own! But there are also plenty of things you can add for more flavor, more protein, more calories, etc.
If you want to increase protein, add hemp hearts. Hemp hearts contain 60 calories, 3.5 g protein, and 110 mg potassium per one tablespoon portion.
To add more calories and fiber, top the oats with a little avocado. One quarter (1/4) of an avocado will add ~ 60 calories, 175 mg potassium, and 2.5 g of fiber.
And to simply add more flavor, you have plenty of room to sprinkle a little salt, garlic salt, or your favorite hot sauce! This is already a low sodium meal 🙂
How do you know what your nutrient needs are?
If you’re looking at this recipe and not sure what your individual nutrient needs are, check out my Diet Guide For Chronic Kidney Disease! Learn how to estimate your needs, how much potassium, phosphorus, protein, etc. are in different foods, AND how to put meals together to meet your needs.
Savory Vegetable Oats
Ingredients
- 1/8 cup onion green, red, or white
- 3/4 cup chopped bell pepper
- 1 cup chopped raw kale or other leafy green
- 1/2 tbsp olive oil
- 1 cup low sodium vegetable broth
- 1/2 cup dry oats quick, rolled, or steel cut
- 1/2 tbsp nutritional yeast
- 1/4 tsp garlic powder
- 1/8 tsp black pepper
- 1/8 tsp turmeric
- 1 tbsp chia seeds
Instructions
- Heat olive oil in a small sauce pan over low-medium heat.
- Sauté the onion for 1 minute.
- Add chopped bell pepper to the pan and sauté with the onion for 3-4 minutes.
- Add the kale, stir, and cook for another minute until wilted.
- Add low sodium vegetable broth to the pan and bring to a boil.
- Reduce to a simmer and add dry oats to the pan and stir to mix all ingredients.
- Cook the oats based on package instructions (generally 3-5 minutes unless you use steel cut oats which take longer).
- When oats are almost done, add the seasonings and chia seeds and combine.
- Serve and enjoy with additional toppings if desired 🙂
Notes
Please note that this page includes affiliate links in which I earn a small commission if you choose to purchase. It in no way effects the cost to you.
