September 10, 2019

Savory Oatmeal Muffins: Perfect for Meal Prep

savory oatmeal muffins

I've been wanting to create savory oatmeal muffins for a while now. The idea has been swirling around in my brain for weeks. But I didn't quite know how it would work and what it would taste like. I decided to just go for it and the results speak for themselves. These little muffins make the perfect snack, or breakfast. And because they are so portable, they are great for a quick grab-and-go option.

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Meal Prep Made Easy

Back when I used to commute to my 9-5, I remember how annoying it was to make sure I had my meals ready to go. Breakfast especially could get repetitive. I took overnight oats, chia puddings and smoothies all the time. And nothing is wrong with those options, they are delicious and super easy to meal prep. But sometimes, I would crave a more savory option for breakfast. It was hard to make a savoury option though. Eggs were out because I don't like microwaving them and I am not a big fan of hard boiled. These savory oatmeal muffins would definitely have come in handy. If you are able to set aside some time to make these the night before or on the weekend, you will thank yourself later on.

Check out my vegan chia pudding recipe with three variations as another great meal prep option!

ingredients in bowl not mixed
ingredients in bowl mixed

Completely Customizable Savory Oatmeal Muffins

For these savory oatmeal muffins, I used lots of Mediterranean ingredients such as the pitted olives, sun dried tomatoes, garlic, parsley and parmesan. But you can really customize these to fit whatever your preference is. Some alternative options to include could be: bacon, mushrooms (chopped finely), spinach or feta. If you cannot have any dairy, simply omit the cheese and use some nutritional yeast instead. I go through this stuff like no tomorrow haha.

savory oatmeal muffins

I also really enjoyed these savory oatmeal muffins with a poached egg on top for some extra protein and goodness. But if you are eating them as a snack or breakfast on the go, you don't need to have them this way. Or you could use a hard boiled or soft boiled egg as well.

Sharing Authentically to Build Community

At the beginning of the year, I shared on social media and on my blog about what was going on with me. It was incredibly difficult to share something so personal and I never would have thought I would be able to do so. But sharing about my breakup in real time felt like the right thing to do. Because to me, as much as social media and Instagram is the highlight reel, I really do try and keep it balanced. That means showing up as my authentically messy self on stories and not having only curated, picture perfect photos of myself. I'll be honest when I scroll through some people's IG and only see the beautiful shots of themselves, I wonder what is really going on. No ones life is that perfect and I am all for creating that certain look and feel, but it just doesn't appeal to me. I find it forced and boring to be honest.

savory oatmeal muffins

Sharing my Mess

So when I shared my mess on my feed and on my stories, I did so to remain authentic and vulnerable. I wanted to be able to show up even when things were shitty. Because life is not always perfect and it's easy to show up when things are great, but if they aren't why do we feel the need to hide and pretend otherwise?

savory oatmeal muffins

The funny thing is, my ex used to tell me to not show my personality as much on IG. He thought it was better to be more professional and keep it solely about the food. He truly didn't know shit, haha. And I am glad I didn't take that advice. People connect with you because of your personality. They either resonate with you or they don't. Pretty pictures with little to no substance isn't cutting it anymore. People want to know the why behind things.

savory oatmeal muffins

Personal Experience is Just as Important

So when I shared details of what I was going through, I received a lot of support from those in my community and it actually made me feel more connected. And now that it has been 9 months later, I find that by me sharing my story, I have connected with people even more. I've had people reach out to me asking for advice in the aftermath of their breakup. They wanted to know how to deal with the loneliness and hurt. I am not an expert by any means, but I went through it and that is something that is almost more important. I knew that sharing about my breakup was important but didn't realize at the time just how important it was. Now, I see it and I am grateful that I shared. If you want to read about how I practiced self care after that breakup, you can check it out here!

savory oatmeal muffins

savory oatmeal muffins

Ok, back to the recipe! I tend to get sidetracked whenever I start writing about a recipe. No matter what the "rules" are for writing, I can't write a blog post that is solely about the food or the recipe. I like sharing more than that and getting a bit more personal. If you don't, no worries, you can always just scroll right up until this point haha.

These savory oatmeal muffins are really easy to make and are quite delicious. If you are new to the whole savory oatmeal idea, you NEED to change that! Honestly, I almost prefer savory oats to sweet ones most times. Once you've got your ingredients prepped, this whole recipe takes under 10 minutes to whip up.

savory oatmeal muffins with poached egg on top

I hope you enjoy these savory oatmeal muffins as much as I do. If you make them, please let me know by tagging me on Instagram, or sharing a comment and rating below!

Savory Oatmeal Muffins: Perfect for Meal Prep

Easy, flavourful and delicious savory oatmeal muffins! Perfect for meal prep too.



  • 1/2 tsp Avocado Oil
  • 1/2 Yellow Onion small, chopped
  • 2 Garlic cloves, minced
  • 1 1/2 cups Rolled Oats gluten free if necessary
  • 1 Egg
  • 3/4 cup Oat Milk or nut milk
  • 1/3 cup Parmesan finely grated
  • 1/4 cup Sun-dried Tomatoes in oil, roughly chopped
  • 2 tbsp Olives pitted
  • 1/4 cup Parsley chopped
  • 2 tbsp Thyme chopped
  • 1/8 tsp Sea Salt

  1. Preheat the oven to 375ºF (177ºC) and grease a muffin tin with oil.
  2. In a pan over medium heat, add the avocado oil and onion and cook for 2 to 3 minutes, until softened. Then add the garlic and cook for 1 minute more. Turn the heat down to medium-low, add the oats and stir. Cook until the oats are toasted, about 2 to 3 minutes more. Then remove from heat.
  3. In a medium bowl, add the egg, oat milk, parmesan, sun dried tomatoes, olives, parsley, thyme and sea salt and mix well. Add the oat mixture to the wet ingredients and mix. Divide mixture among muffin cups and bake for 20 to 25 minutes. Let cool slightly, remove from the tray and store in the fridge or freeze for later.


For extra protein, serve with a poached or soft boiled egg on top and extra parmesan.

To store in the freezer, place in a sealed plastic bag or container. Defrost the night before and enjoy.

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Justine Louise
January 24, 2023
These turned out so good! I am excited to have quick and easy breakfasts that are not toast and bagels. Thanks for such a great recipe!
September 21, 2022
Hi Marnie! You could use about 3 to 4 tablespoons of nutritional yeast instead of parmesan.
September 21, 2022
Hi, how much nutritional yeast would you suggest instead of cheese?