Dad’s Savoury Porridge

This might not be everybody’s cup of tea but my dad lost a lot of weight eating this for breakfast every morning and it is one of my favourite healthy breakfast recipes. I recommend making your own stock as homemade stock is full of nutrients whereas the stock that you buy in cubes may contain unwanted additives.

This recipe has 11.5g of protein, 4.3g of fibre and less than 300kcal but will keep hunger away until lunchtime – you could even have it cold for lunch.


  • 50g oats (go for steel-cut, porridge, pinhead or oat bran as instant oats or higher glycemic and often have added sugar).
  • 250ml stock (chicken or lamb works best, you could try vegetable stock for a vegetarian twist)
  • A pinch of Himalayan rock salt (optional)
  • Pepper and herbs (optional)
  • Water (to add to the oats so that the pan doesn’t go dry)


  1. Put the oats, stock and salt (if using) in a pan and bring to a boil.
  2. Bring down the heat and leave to simmer until the oats are cooked and have soaked up the stock. This shouldn’t take long if you use oat bran, porridge or steel-cut oats, however if you are using pinhead oats it could take up to 30 minutes and you will need to add lots of water (or more stock) to keep the pan from going dry.


Works well with:

As this porridge is a savoury dish you could serve it with:

  • Eggs – cooked your favourite way
  • Fried tomatoes, onions or mushrooms
  • As a healthier option in a fry up


Nutrition (for one portion made with 50g porridge oats, 250ml chicken stock and without salt):

  • Calories: 267kcal
  • Fat: 6.9g (Saturated Fat: 1.6g)
  • Cholesterol: 7mg
  • Protein: 11.5g
  • Sodium: 344mg
  • Carbohydrate: 38.7g (of which 4.5g is sugar)
  • Fibre: 4.3g
  • Net carbs (carbohydrate – fibre): 34.4g



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