Olive Oil Oatmeal: Why Savoury Oats Work, and How to Make Them
Olive oil oatmeal sounds odd until you remember what oats really are: a mild, starchy grain, much like rice or polenta, that happens to have been sweetened by habit. Cook them in salted water or stock, finish the bowl with extra virgin olive oil, and they become a savoury, creamy base for greens, eggs, tomatoes or mushrooms, ready in about ten minutes. Below is our own olive oil oatmeal method, written for this article, in grams and US cups, with a liquid-ratio table for rolled, steel-cut and quick oats, five savoury combinations, a sweet version with oranges and dates, and honest nutrition numbers for what a tablespoon of oil adds to the bowl.
For the oil we finish our own bowls with, see our Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml).
The Short Answer
- Olive oil oatmeal works because plain oats are a neutral grain: salt, a savoury liquid and olive oil turn them into something closer to a soft polenta or congee than a sweet porridge.
- Our base recipe for one uses 50g (a generous ½ cup) rolled oats, 250ml (1 cup) water or vegetable stock, a pinch of salt and 1 tablespoon of extra virgin olive oil, split between toasting the oats and finishing the bowl.
- Toasting the dry oats in a teaspoon of oil for 2 minutes gives a nutty flavour and a less gluey texture; the rest of the oil goes on raw at the end, where you taste it.
- Using USDA data, 50g of rolled oats provides about 190 kcal, 7g protein and 5g fibre, and a tablespoon of olive oil adds about 119 kcal, mostly from monounsaturated fat.
- The bowl is dairy-free as written; oats contain no gluten themselves but are often contaminated, so anyone with coeliac disease should follow the NHS advice on oats labelled gluten-free.
Olive Oil Oatmeal Recipe: The Savoury Base
This is the bowl we come back to: creamy oats seasoned like a risotto, topped with garlicky greens and finished with good oil. It serves one and takes about 10 minutes. Double everything for two.
| Ingredient | Metric | US |
|---|---|---|
| Rolled (old-fashioned) oats | 50g | a generous ½ cup |
| Water or low-salt vegetable stock | 250ml | 1 cup |
| Extra virgin olive oil | 15ml, split 5ml + 10ml | 1 tbsp, split 1 tsp + 2 tsp |
| Fine salt | a pinch, about 1g (less if using stock) | about ⅛ tsp |
| Garlic | 1 small clove, thinly sliced | 1 small clove |
| Baby spinach or other tender greens | 40g | a large handful, about 1½ cups |
| To finish | black pepper, chilli flakes, a squeeze of lemon | to taste |
- Toast the oats. Warm 1 teaspoon (5ml) of the olive oil in a small saucepan over a medium heat. Add the dry oats and stir for about 2 minutes, until they smell nutty and a few flakes turn pale gold.
- Add the liquid. Pour in the water or stock and the salt; it will sizzle. Bring to a simmer.
- Simmer. Cook for 4–5 minutes, stirring often, until the oats are tender and the porridge is thick but still loose enough to settle in the bowl. Add a splash more water if it tightens too much.
- Cook the greens. Meanwhile, in a small frying pan, warm a little more oil with the sliced garlic over a low-to-medium heat until it just turns pale gold, then wilt the spinach in it for 30 seconds and season.
- Finish. Spoon the oats into a warm bowl, top with the greens, and pour the remaining 2 teaspoons (10ml) of olive oil over the top. Finish with black pepper, chilli flakes and a squeeze of lemon. Add a fried egg if you want a more filling bowl.
Why split the oil? The teaspoon in the pan is about texture and toasty flavour; the 2 teaspoons on top are about taste. Raw extra virgin olive oil keeps its fruitiness and peppery finish, which is what makes a savoury bowl taste finished rather than plain.
Why Savoury Oats Work
Oats are a cereal grain like rice, barley and maize, and with no sugar added their flavour is mild, faintly nutty and slightly sweet. That is exactly the profile of the grains most cuisines already serve savoury: risotto, polenta, congee, grits and barley soups. Sweet porridge is a habit, not a rule.
Three things make a savoury bowl taste right rather than strange:
- Salt in the pot. Seasoning the cooking liquid, not just the top, seasons every flake. Unsalted oats with salty toppings taste flat in between.
- A savoury liquid. Vegetable or chicken stock adds depth in place of milk. Water works too, especially when the toppings bring the flavour.
- Fat at the end. Fat carries flavour and softens the starchy texture. A spoonful of fruity, slightly bitter extra virgin olive oil plays the role that butter or cheese plays in a risotto, without the dairy.
Is it really any good? It is a fair question, and the honest answer is that it depends on the toppings and the oil. A bland oil on a bland porridge is a bland breakfast. A fresh, peppery extra virgin olive oil over salted oats with garlic, greens and lemon tastes like a deliberate dish, and the many cooks who share savoury oat bowls on recipe sites and forums are a fair sign it is not a niche taste.
Liquid Ratios for Rolled, Steel-Cut and Quick Oats
The method above works with any oat; only the liquid and the time change. These are per serving and assume a pan on the hob. Toast any of them in a teaspoon of oil first.
| Oat type | Oats per serving | Liquid | Simmer time | Texture |
|---|---|---|---|---|
| Rolled (old-fashioned) | 50g / a generous ½ cup | 250ml / 1 cup | 4–5 minutes | Creamy with some bite; the best all-rounder |
| Steel-cut (pinhead) | 40g / ¼ cup | 250–300ml / 1–1¼ cups | 20–30 minutes, stirring now and then | Chewy and nutty, closest to a grain bowl |
| Quick or instant (plain) | 40g / ½ cup | 200ml / ¾ cup + 1 tbsp | 1–2 minutes | Soft and smooth; check the packet has no added sugar |
Steel-cut oats can be cooked in a larger batch, cooled quickly and kept covered in the fridge for 2–3 days, then loosened with a splash of water as you reheat a portion until piping hot. The finishing oil always goes on fresh. In a microwave, rolled oats and liquid in a large bowl usually need 2–3 minutes on high, stirred halfway; the North American Olive Oil Association's own oatmeal recipe uses ½ cup of oats to 1 cup of water with a tablespoon of extra virgin olive oil stirred in.
Five Savoury Olive Oil Oatmeal Combinations
Make the base, then top it. Each of these serves one and finishes with 2 teaspoons of extra virgin olive oil over the top.
- Greens, garlic and a fried egg. The base recipe above, plus an egg fried in olive oil until the edges crisp. Our guide to olive oil fried eggs covers the method.
- Tomato, olive and za'atar. Cook the oats in water, then top with halved cherry tomatoes, a few chopped black olives, a teaspoon of za'atar and torn basil.
- Mushroom and thyme. Cook the oats in vegetable stock. Fry 100g (1½ cups) sliced mushrooms in olive oil over a high heat until browned, add thyme and a dash of soy sauce, and pile them on top.
- Chickpeas, cumin and lemon. Warm half a tin of drained chickpeas in olive oil with ½ teaspoon of ground cumin and a pinch of paprika, spoon over the oats and finish with lemon and parsley.
- Spring onion, sesame and chilli. A congee-style bowl: oats cooked in stock, topped with sliced spring onion, toasted sesame seeds, chilli flakes and a few drops of soy sauce, with the olive oil swirled through.
These are all dairy-free as written. If you like a richer bowl, a spoonful of tahini stirred in at the end does what a little cream would, without changing the dish's character.
A Sweet Version: Oranges, Dates and Almonds
Olive oil works in sweet oats too. Its fruitiness sits well with citrus, dates and nuts, the same way it does in an olive oil cake. Cook 50g (a generous ½ cup) of rolled oats in 250ml (1 cup) of water or unsweetened plant milk with a pinch of salt and a pinch of cinnamon. Stir in two chopped dates for the last minute so they soften and melt into the porridge. Top with orange segments, a little grated orange zest, toasted flaked almonds and 2 teaspoons of extra virgin olive oil. Add a drizzle of honey if you want it sweeter.
The pinch of salt matters as much here as in the savoury bowl; it is what keeps the olive oil tasting fruity rather than oily. For a no-cook option, the same toppings work on overnight oats made with plant milk, with the oil added just before eating.
Is Olive Oil Oatmeal Healthy?
It is a good everyday breakfast, not a health food with special powers. Using USDA FoodData Central figures, 50g of rolled oats provides about 190 kcal, 6.8g of protein and 5.2g of dietary fibre. A tablespoon of olive oil (13.5g) adds about 119 kcal. That brings the plain base to roughly 310 kcal before toppings, so the oil is a meaningful part of the energy in the bowl; if you are watching calories, use 1–2 teaspoons rather than a full tablespoon.
What you get for those calories is a better kind of fat. USDA data put olive oil at about 73% monounsaturated and 14% saturated fat, so finishing oats with olive oil rather than butter or cream is a sensible swap. A savoury bowl also has no added sugar, which matters because many sweetened instant oatmeal sachets carry a fair amount of it. For more on how olive oil fits into a balanced morning, see our guide to a Mediterranean diet breakfast, and for the energy numbers in detail, our article on olive oil calories.
Oats and gluten
The NHS notes that oats do not contain gluten, but they are often contaminated with other cereals that do, and that a protein in oats called avenin may trigger symptoms in a few people with coeliac disease. Its advice is to discuss oats with a healthcare professional first and to avoid oats or oat products that are not labelled gluten-free.
Can you cook oats with extra virgin olive oil?
Yes. Toasting oats in a teaspoon of oil over a medium heat for 2 minutes, then simmering them in water, keeps the oil well within normal home-cooking temperatures. Save your freshest, most characterful oil for the finish, where its flavour shows; our guide to choosing a quality olive oil explains what to check on the label.
Why Sidr & Stone
In a bowl of olive oil oatmeal, the oil is the seasoning, poured raw over the top. That is where an oil's freshness and character show, and it is the part of this recipe we can speak for. Sidr & Stone's extra virgin olive oil comes from one place, our own farm on the plains outside Marrakech, and we control every step from tree to bottle.
- Single-estate — Sidr & Stone grows its olives on its own family-owned farm near Marrakech, Morocco, with no blending across origins.
- Rain-fed — no irrigation; the trees take what the season gives.
- Organically grown — no synthetic fertilisers, pesticides or herbicides (not yet certified; certification is in progress).
- Single harvest — a small, limited batch, picked when the fruit is ready; once it is gone, it is gone until the next harvest.
- Cold-pressed within hours of harvest — to preserve flavour, aroma and polyphenols.
- Unfiltered extra virgin — minimally processed and never refined; a little natural sediment in the bottle is normal.
- 100% natural — one ingredient, olive oil, with nothing added.
- Dark glass with a gold label — a 500ml bottle that protects the oil from light.
- 10% of profits to charity, with fulfilment in the UK, EU, and US.
We will not tell you ours is the best olive oil for oatmeal; the oats, the salt and the toppings matter as much. What we will say is that it is single-estate Moroccan, rain-fed, organically grown and cold-pressed within hours of harvest, and that the product page carries the details of the current batch, so you can judge its freshness for yourself. Taste it on a spoon, then on your oats.
Frequently Asked Questions
Is oatmeal with olive oil good?
Yes, especially savoury. Cook the oats in salted water or stock and finish with 2 teaspoons of extra virgin olive oil, and the oil adds fruitiness, a peppery finish and a creamier texture. It also works in sweet oats with oranges, dates and almonds.
Why does olive oil work in oatmeal?
Plain oats are a mild grain, like rice or polenta. Fat carries flavour and softens the starchy texture, so a spoonful of olive oil does the job butter or cheese does in a risotto, without the dairy.
How much olive oil should I put in oatmeal?
About 1 tablespoon (15ml) per 50g (a generous ½ cup) of oats: 1 teaspoon to toast the oats and 2 teaspoons to finish. Use 1–2 teaspoons in total if you are keeping an eye on calories.
Should I add olive oil before or after cooking oats?
Both, for different reasons. A little oil in the pan before the liquid toasts the oats for a nutty flavour; most of it should go on raw at the end, where its flavour is strongest.
Is Sidr & Stone's olive oil good for oatmeal?
It is a single-estate, unfiltered extra virgin olive oil meant to be tasted raw, which is how it is used on oatmeal. Try it on a spoon first and decide how much of its flavour you want in the bowl.
Can I make olive oil overnight oats?
Yes. Soak 50g (a generous ½ cup) of rolled oats in about 150ml (⅔ cup) of plant milk or water with a pinch of salt overnight in the fridge, then add the olive oil and toppings just before eating.
Where can I buy single-estate extra virgin olive oil?
Look for a producer that names one farm and one origin. Sidr & Stone's single-estate Marrakech oil is available to pre-order from its limited single-harvest batch, with fulfilment in the UK, EU, and US.
Is olive oil a medicine?
No. Olive oil is a food, not a medicine. It has a long traditional history — including being honoured in the Prophetic Sunnah — and a substantial body of modern research, particularly around polyphenols, cardiovascular health, and the Mediterranean diet pattern. It can be a worthwhile part of a healthy routine, but it does not cure diseases and is not a substitute for medical care. Be cautious of any olive oil marketed with specific disease-cure claims.
Final Thoughts
Olive oil oatmeal is less a novelty than a correction: oats are a grain, and grains have always been cooked savoury. Salt the pot, toast the oats in a little oil, cook them in water or stock, then finish the bowl with greens, an egg or tomatoes and a generous spoonful of raw extra virgin olive oil. Ten minutes, no dairy, and a breakfast that tastes like a meal.
Because the finishing oil is tasted almost on its own, it is worth using one with a clear origin. Our Cold-Pressed Single-Estate Extra Virgin Olive Oil - Marrakech (500ml) — single-estate, rain-fed and unfiltered — is available to pre-order as a limited single-harvest batch, with fulfilment in the UK, EU, and US. If you enjoy simple grain bowls, the Sunnah barley porridge talbina is another to try.
Our extra virgin olive oil is grown organically on our own single-estate farm on the plains outside Marrakech: we control every step from tree to bottle, and no synthetic pesticides, herbicides or fertilisers are used. It is not yet certified organic — certification is in progress, and we will publish it as soon as it comes through.
Disclaimer: This article shares a home recipe and general cooking and nutrition information at the time of writing; oats, stocks and hobs vary, so treat liquid amounts and times as starting points. Nutrition figures are approximate and based on USDA FoodData Central entries. Oats may contain or be contaminated with gluten; people with coeliac disease should follow their clinician's advice. References to the NHS and the North American Olive Oil Association describe their published guidance and imply no affiliation or endorsement. Olive oil is a food, not a medicine, and is not a substitute for medical treatment of any condition. For any health concern, consult a qualified medical professional.