Savory Steel Cut Oats with Spinach, Mushrooms and Tofu (Vegan, Gluten-Free)

Sharon Palmer

Steel cut oats are the perfect, nutritious backdrop for a savory combo of tofu, spinach, tomatoes, and mushrooms. Serve this vegan Savory Steel Cut Oats with Spinach, Mushrooms and Tofu up for a satisfying breakfast or easy dinner. All you have to do is cook up a pot of steel cut oats, and sauté this hearty mixture of nutritious ingredients for a completely fabulous breakfast that will pack in enough nutrition to last you for hours. Prepare a few bowls in advance so you can pop them in the microwave to enjoy on busy mornings—or pack along in a mason jar to eat at work. You can even turn this meal into “breakfast for dinner”. It simply can’t be beat!


Savory Steel Cut Oats with Spinach, Mushrooms and Tofu (Vegan, Gluten-Free)

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  • Author: The Plant-Powered Dietitian
  • Yield: 4 servings 1x



  1. Bring water to a boil in a small pot and add oats. Cook for about 20-25 minutes, according to package directions, to desired texture.
  2. Meanwhile, heat olive oil in a large skillet or sauté pan. Add red onions, garlic, and tofu and sauté for 4 minutes. Add mushrooms, black pepper, salt, dried basil, and sun-dried tomatoes and sauté for an additional 4 minutes.
  3. Add chopped spinach and vinegar and sauté for 2 minutes, until wilted but bright green.
  4. Divide oatmeal among 4 bowls.
  5. Top each bowl with spinach tofu mixture. Serve with heated soymilk, as desired.


*To press tofu, use a tofu press; or wrap tofu in paper towels and place between two plates with something heavy pressing on the top plate for 15 minutes, draining away liquid.


  • Serving Size: 1 serving
  • Calories: 357
  • Sugar: 4 g
  • Sodium: 231 mg
  • Fat: 13 g
  • Saturated Fat: 2 g
  • Carbohydrates: 40 g
  • Fiber: 10 g
  • Protein: 26 g

Keywords: Tofu, Oatmeal, Savory

For other hearty plant-based breakfasts, check out the following recipes:

Almond Buckwheat Pancakes with Gingered Peaches
Carrot Cake Overnight Oats
Vegetarian English Breakfast

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