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Savoury Protein Oats Bowl Recipe (22g carbs, 14g protein)

Diabetes Recipes · 1 · June 27, 2026

This is oats the way the are oats a free food for diabetics article describes — a measured portion, savoury so there is no sugar load, and built around protein so it actually holds you. It is closer to a south-Indian upma than a sweet porridge.

Ingredients (serves 1)

  • 1/2 cup rolled or steel-cut oats
  • 1 egg (or 1/4 cup paneer/tofu for vegetarian)
  • 1 cup chopped vegetables — onion, tomato, peas, carrot, spinach
  • 1 tsp oil, 1/2 tsp cumin, 1/4 tsp turmeric, chilli to taste
  • 1 tbsp peanuts, coriander, salt

Method

  1. Dry-roast the oats for two minutes, set aside.
  2. Heat the oil, crackle the cumin, add the vegetables and cook until soft.
  3. Add 1 cup water, turmeric, salt; bring to a simmer, stir in the oats and cook 3-4 minutes until thick.
  4. Push to one side, scramble the egg in, then mix through. Finish with peanuts and coriander.

The numbers

About 22 grams of carbohydrate from the measured half-cup of oats, with 14 grams of protein from the egg and peanuts and plenty of fibre from the vegetables. That protein-and-fibre wrap around the carbohydrate is exactly what a sweet bowl of instant oats with banana and honey is missing.

Make it your own

  • Use two egg whites plus one whole egg for more protein.
  • Add a dollop of curd on the side.
  • Batch the roasted oats so weekday assembly is five minutes.

Why a big sweet bowl backfires: are oats a free food for diabetics.