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Breakfast Oats do not have to be sweet!!!

Savory Onion-Tomato Breakfast Oats - Indian Oats Poha

Breakfast, in my home, seldom rings bell for a sugar-packed, buttery, starchy muffin or a sweet cereal! Often, I make whole wheat flat breads, or savory oats, wheat porridge in breakfast to start our mornings healthy and wholesome! At-least for weekdays! Weekends are excuse-able.... or in other words, I have to excuse weekends otherwise, Vishal will kill me ;) 

Since long, we both started taking our daily tea or coffee without sugar.  Skipping sugar in our daily drinks give us privilege to indulge in some sweet-treats once-in-a-while! Also, there is so much sugar in everything these days.... we like it or not..... sugar is omnipresent in everything from breads to beverages.... and starchy foods, fruits, even without any added sugar, have natural sugars in them...

To keep weekday breakfasts healthy...... whenever I get a chance,  I try to re-create, everyday sugary and starchy breakfasts, to a no-sugar or less-sugar and less-starch variants...

Savory Tomato Oats Breakfast Ready in just 15 minutes

Today's recipe, Onion-Tomato Breakfast Oats is inspired from Indian Rice Poha, a famous, everyday Indian breakfast!

In India, poha, is  prepared with flattened rice flakes. I love poha, but rice flakes have high starch content than oats. So.... these days, my favorite, recipe makeover is - Indian Oats Poha. In this recipe, I have combined whole grain rolled oats with some savory Indian flavors to make a heart healthy, wholesome, and satisfactory breakfast!

Ready in no more than 15 minutes, you will love my savory take on this ever-sweet breakfast ingredient! Plus this is vegan too! So suitable for get-in-shape-faster diet, for sure!

Onion and Tomato Oats for a Healthy Savory Breakfast

Let me sum up merits of this delicious breakfast for you all, and then I also have a surprise for you!

1. Savory, with no added-sugar, tomato oats have natural sweetness of, anti-oxidant rich, raisins.
2. Heart healthy and low fat, just 1/2 tbsp oil used to cook 3 servings... means only 1/2 teaspoon oil per serving.
3. Vegan with good dose of Vitamin C from tomatoes and lemon juice.
4. Easy to find pantry ingredients. If you can't find mustard seeds, use 1/2 tsp cumin seeds instead.
5. Perfect make-ahead breakfast - Oats are ready in just 15 minutes, but you can make at night too! Just remember to serve hot or at room temperature. I never like oats poha chilled....

Savory Heart Healthy Oats Breakfast

Now, the surprise!!

My cookbook is in final draft (finally!!!)!! I just can't wait to share Final Release date with you soon!!


I hope you enjoyed my savory take on every day oats breakfast!! I'm always eager to hear your feedback!


Breakfast is most important meal of the day! Take time and enjoy your breakfast!



For me, a good breakfast needs a cup of Chai Tea!

Savory Onion-Tomato Breakfast Oats - Indian Oats Poha

Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
Total Time Prep Time Cook Time Cuisine Indian Category Difficulty Easy Yields 2-3 Servings (Serves: 4) Notes 2-3 substantial or 4 small servings.
Smart Swap You can use same recipe with 1.5 cups pre-cooked rice or steel-cut oats.


    Savory Oats
  • 2 Tomatoes (small diced, about 1 cup)
  • 1 Cup Oats (rolled oats, rinsed in filtered water once)
  • 1/4 tsp Red Pepper Powder (or paprika)
  • 1/4 Cup Golden Raisins (or dried cranberries)
  • 1/4 Cup Walnuts (rough chopped, optional)
  • Salt (as per taste)
  • 2 Shallot Onions (small diced, about 1/2 cup)
  • 1 Lemon (juice of one lemon, about 1 tbsp or more per taste)
  • 1 tsp Mustard Seeds (recommended, or use 1/2 tsp cumin seeds)
  • 3-4 tbsp Cilantro (hara dhaniya, small chopped, plus more for garnish)
  • 1/2 tbsp Canola Oil


Hide Step Photos
  • Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    1. Small dice tomatoes, onion, and chop cilantro. Set aside.
    Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    2. Put rolled oats in a colander and rinse in filtered water once. don't let water sit in oats. Set aside to drain completely.
  • Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    3. Heat 1/2 tbsp oil in a medium saute pan. When oil is hot, add mustard seeds (is using) and cover until sputtering stops. and most seeds are blackened. (about 1 min)
    Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    4. Add chopped onion and tomatoes to the pan, also add 1/4 tsp of salt and red pepper powder (if using)
  • Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    5. Saute until tomatoes are very soft and have started releasing their juices. (about 3-4 minutes on medium-high heat)
    Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    6. Add in oats, lemon juice, then stir fry until oats are fully cooked, and tomatoes have almost disappeared in the mix. (3-4 minutes).
    Additional Notes
    If mix stick to bottom of the pan and oats are still not cooked to your liking, lower the heat, add 1-2 tsp more oil and cover until oats are done. Don't use water as that will make oats soggy.
  • Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    7. Once cooked, add in chopped cilantro, raisins, and walnuts. Taste and adjust salt. Remove from heat.
    Step for Recipe - Savory Onion-Tomato Breakfast Oats - Indian Oats Poha
    8. Serve hot or at room temperature, garnish with more cilantro and some lemon wedges on the side. Enjoy!

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39 comment(s)

  1. This looks very good, but I was wondering how much mustard seed to use?

    Hi Shannon, you will need one teaspoon mustard seeds.
  2. Wow such an awesome and healthy breakfast recipe ! Thanks for sharing it and keep sharing..

    thanks, Jeetu! I love sharing healthy oats recipes. I'm glad you like this one.
  3. if we use steel cut oats, do we cook in advance?

    Hi Bharathi, I often wash, then steam or slightly fry the steel cut oats. then add to masala to ensure proper cooking. I hope it helps.
  4. Very tasty

    thanks Anju! I'm glad you liked it!
  5. Lovely

    thanks, Sona!
  6. Lovely, healthy and delicious.. Love to give a try

    Farin, thanks! :)
  7. Delicious!! I am also partial towards savory oat preparation.. Superbly prepared..

    Shubha, thanks!
  8. Gauri, thanks! It sure is a nutritious poha :)
  9. It sure looks very healthy, nutritious and wholesome :)
  10. Kimberly, thanks a ton for stopping by! and true, oats porridge need some break, let's have some savory oats!! And you are so right! final stage of a book is a huge milestone!
  11. And forgot to add...Congrats on the cookbook progress. Final draft is a huge milestone :)
  12. I love savoury breakfasts too. This Looks great... I must try it out sometime. I am so tired of oats porridge!!
  13. Dannii, thanks! I'm glad you like the idea of savory oats! When you try, do let me know how these turned out!
  14. You know, I have never thought to have savoury oats before, but I am loving this idea. Thanks for sharing!
  15. Jess, thank you so much for stopping by! I'm happy to connect with you! Our love for Indian food is certainly mutual!!
  16. This looks amazing! Love the flavours, Indian is one my all-time favourite cuisines! I cannot wait to try this out soon! Yummy.
  17. Cheri, thanks!!! I'm sure you will love this poha, in other wards oats with savory Indian touch! I'll be so happy to share my book release with you, soon!! thanks for mentioning!
  18. Never heard of Poha before, looks delicious. I could definitely enjoy this for breakfast, interested in your cookbook when released.
  19. Many Many thanks for pin, Manali! I think, great minds think alike :) You thought and I made it! Really.... everyday oats are great healthy replacement for rice flakes, and ready in almost same time! I love rice flakes poha too... but oats poha has become our daily breakfast fav these days!
  20. I have been thinking to make Oats Poha for so long now..because I love poha and always wanted to try it with oats..just didn't get around making it... but thanks for the inspiration Savita.. I must make it soon! Pinned.
  21. Mira, thanks! tomatoes really make oats very delicious! Let me know how you like it!
  22. I love oats and this recipe sounds delicious! Love the use of tomatoes :) Need to try it!
  23. thanks you, Padma! Oats is everyone's fav and so healthy! I'm glad you like this oat poha :)
  24. We regularly have oats for breakfast...this is a must try recipe!! Very tempting clicks:)
  25. thank you, Neeli!
  26. I love poha!! oats instead of rice will be a great addition!
  27. Gingi, thank you so much!!
  28. Yum yum yum!!! This looks great, thanks for sharing!!! <3 -
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