Morning Oats Goulash


Topping your oatmeal with superfoods like ground flax, chia seeds, and hemp hearts is a simple way to make your breakfast even more nutrient-dense and start your day off right!

Today I’m honored to guest-post on the amazing Tosca Reno’s blog!  She heard us vegetarians begging for a plant-based Eat Clean Diet cookbook and wow, did she deliver. Her newest book, The Eat Clean Vegetarian Cookbook, is an amazing resource for anyone looking to put more clean, plant-based foods into their diet.

In conjunction with my post over on Tosca’s blog, which is all about being a clean-eating vegetarian, I decided to share our family’s all-time favourite breakfast: Morning Oats Goulash.

So move on over, bacon and eggs!  This healthy fats- and protein-packed vegetarian breakfast will keep you full of energy while also providing 20% of your daily iron requirement — good news for any vegetarian.  Chalk-full of nutrient-dense superfoods, this breakfast keeps you (and your kids!) feeling full all morning long.

In addition to the slow-burning carbs from the steel cut oats (keeping you full for longer!), this oatmeal is topped with some amazing superfoods.  If you aren’t using superfoods in your diet yet, I suggest you start! Sprinkling a few of these on your oatmeal, salad, or granola, is an extremely simple way to get more nutrients in your diet. One might even say that superfoods are super-easy nutrition…if one were prone to using silly puns, that is.

And let’s get one thing straight — we’re not talking just a few measly nutrients! They don’t toss around the term “super” for nothing here, people.  In fact, just one serving of chia seeds gives you nearly 20% of your daily calcium intake and over 40% of your daily fiber requirement.  A few tablespoons of hemp hearts packs a mean 10g of protein PLUS a healthy dose of amino acids and omega-3 and omega-6 fatty acids.  These little superfoods mean business.

Steel cut oats do take longer to cook — because they’re less refined than other oats — so in our family, we put a pot on first thing in the AM, set the timer for 15 minutes so we remember to stir it half way through, and then go get ready for the day.  Easy peasy.  But if breakfast is still a new thing for you and you’re more likely to eat oatmeal if it’s of the instant variety, try looking for an organic instant oatmeal that has no added sugars (like the packets of Better Oats Organic Bare Oats that I use when I travel) and then try adding the rest of my Morning Oats Goulash ingredients to it! Those instant oats won’t know what hit ’em.

Steel Cut Oats

Morning Oats Goulash: A breakfast packed with protein, good carbs and healthy fats.

Morning Oats Goulash
Serves 4

1 cup steel cut oats
3 cups water
sea salt
3 tbsp sliced almonds
3 tbsp raw pepitas
3 tbsp raw sunflower seeds
3 tbsp raisins
2 tbsp ground flax seed
2 tbsp chia seeds
2 tbsp hemp hearts
2 tbsp maple syrup


  1. Cook the steel cut oats according to the package instructions (oats, water, sea salt).
  2. With five minutes left in the cooking time, add the almonds, pepitas, sunflower seeds, and raisins.
  3. Once served into four bowls, top each with ½ tbsp of each: ground flax, chia seeds, hemp hearts and maple syrup. Some people like a splash of almond milk, too!

Since cooking directions vary with steel cut oats, check your packaging for the proper measurements for four servings and if necessary, adjust the oats and water.

Nutritional Content: 347 calories | 13.5 g fat | 45 g carbs | 12.8 g protein

A special thank you to Tosca and her team for the privilege of posting with them today. Tosca, your dedication to helping people live better lives through clean nutrition is making this world a healthier place, one clean eater at a time!

Now go read my guest post!

Domestically Yours,
Natasha Kay

13 thoughts on “Morning Oats Goulash

  1. Liz says:

    Natasha, I found your site from your guest post on Tosca’s blog (who I am a BIG fan of!) and I can’t stop reading your posts! I love how honest and direct you are, not holding back on how things really are. I also love your blog because I am currently doing a cleanse/detox/reset that is completely vegetarian food based, and I am LOVING it!! I don’t think I have ever felt this good. I am a workout-lunatic and always thought that I had to eat animal protein 5-6 times a day in order to get the amount of protein I need. I’ve found over the last couple weeks while doing the detox that I feel better than before, but I’m still on the search to add in more plant based protein. So while I’m still in the beginning stages of forging my way into the veggie lifestyle, I feel good knowing that there are other people out there that have made the effort and are having success with a mostly plant based, whole-foods, healthy diet. Thank you for being so honest and sharing with us like you know us (even though you have no clue who I am!). 🙂

    • Natasha (Domestica) says:

      I love me some fellow workout-lunatics!! 🙂 I’d love to hear more about your cleanse! You should also look into Brendan Brazier, a professional triathlete and creator of the Vega plant-based products….he is a great inspiration for vegan/plant-based athletics!

      • Liz says:

        Thank you so much for the info…I’m going to do my first outdoor triathlon on June 17 so this will be some great info for me!! The cleanse that I’m doing is a 3-week cleanse/reset. The first week you work on cutting out animal proteins, the second week is the detox week, focusing on fruit/veggies/whole grains/legumes, and the third week is almost all fruits and veggies. I was a little nervous to do it at first, but because of the quality of the foods I eat I get to eat a HUGE quantity of food so I haven’t been hungry at all. And I’ve really enjoyed all of the new foods and recipes that go along with it. There are also supplements and minerals that you take during each phase. I feel soooooo much better and I still have 6 days to go!

  2. Wendy says:

    Awesome recipe! Like Liz, I’m trying to be sure to get enough protein in and love my morning oats. I cook them in the slow cooker overnight, but I can see that I can easily adapt to add the goulash part of the recipe!

  3. Jill says:

    This recipe looks very tasty. I usually dump everything in the rice cooker and it turns out good. Cooks while you shower. I will have to try this soon.

  4. Ellie says:

    Domestica, I also found your blog through Tosca’s and what a great blog it is! Been enjoying these oats the last several days:) Adds some “oomph” to my regular oats! You are a great writer and I will be a regular reader!

    • Natasha (Domestica) says:

      Thanks Ellie! Great to have a fellow clean-eater reading and commenting! 🙂 Glad you’ve liked the addition to your oats — I can’t believe it took me THIS long to think of it! We’ve been eating plain oats for years!

  5. Sara says:

    I’m a little late to the party, but I have to tell you how much I love this recipe! Its so much better than those packages of oatmeal with processed ingredients and fake fruit that never leave me full or satisfied. I like to make a double batch of the dry mix and store it in my desk at work for busy days. I also like to top with fresh or frozen berries and omit the raisins… Soo many delicious options! Thank you!

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