One-Pot Savory Oatmeal with Red Lentils

If you usually think of oatmeal as a sweet breakfast, you have to try it savory! This creamy savory oatmeal is made with red lentils, peas, carrots, and marinara sauce for an easy one-pot meal that’s packed with wholesome ingredients.

The red lentils and oats provide plant-based iron, while the marinara adds flavor and a source of vitamin C to help with iron absorption. It’s soft, comforting, toddler-friendly, and comes together in about 15 minutes.

I love this one for breakfast, but honestly, it works just as well for a quick lunch or dinner!

Why You’ll Love This Recipe

• Made in one pot
• Ready in about 15 minutes
• Made with iron-rich ingredients
• A great savory alternative to sweet oatmeal
• Soft and easy for toddlers to eat
• Includes lentils and veggies
• Naturally vegetarian, dairy-free, and egg-free
• Easy to customize with whatever vegetables you have

Why Add Red Lentils to Oatmeal?

Red lentils are one of my favorite ingredients to add to toddler meals because they cook quickly and become really soft, so they blend right into dishes like oatmeal.

They also provide plant-based protein, fiber, and iron. Oats and peas contribute some iron as well, making this an easy way to include several iron-containing plant foods in one meal.

The marinara sauce adds tomato flavor as well as vitamin C, which can help the body absorb non-heme iron from plant foods.

Tips for Making Savory Oatmeal for Toddlers

Rinse the lentils well. Give your red lentils a good rinse under running water before adding them to the pot.

Give the lentils a head start. I like cooking the lentils for about 5 minutes before adding the oats. This gives them enough time to become soft without overcooking the oatmeal.

Adjust the consistency. The oatmeal will continue to thicken as it sits. Add a splash of water or broth if you want a softer, looser consistency.

Choose your marinara carefully. When making this for younger children, you can choose a no-added-salt or lower-sodium marinara if you prefer.

Finely grate the carrot. This helps it cook quickly and blend right into the oats.

Can I Use Tomato Paste Instead of Marinara?

Yes! If you don’t have marinara, you can use tomato paste instead.

Replace the ¼ cup marinara with 1½ to 2 tablespoons tomato paste. Since tomato paste is much more concentrated, you don’t need as much.

You may need to add an extra splash of water or broth to make up for the liquid you would have gotten from the marinara. I also recommend keeping the garlic powder and Italian seasoning in the recipe since tomato paste doesn’t have the seasonings that marinara typically does.

What Type of Oats Can I Use?

Old-fashioned rolled oats: These are my favorite for this recipe. They give the oatmeal a creamy texture while still maintaining a little bit of texture.

Quick oats: These work too, but they cook much faster. Let the lentils cook for about 8–10 minutes, or until they’re almost completely soft, before stirring in the quick oats. Cook for another 2–3 minutes, adding more liquid as needed.

Steel-cut oats: I wouldn’t recommend swapping them directly into this recipe because they require significantly more liquid and a much longer cooking time. If using steel-cut oats, the cooking time and liquid amounts would need to be adjusted.

Instant oatmeal: Plain, unsweetened instant oats can work in a pinch. Similar to quick oats, add them only after the lentils are nearly cooked since they soften very quickly. Avoid flavored or sweetened oatmeal packets for this recipe.

Can I Make This Without Peas?

Absolutely. You can leave them out or replace them with another vegetable.

Finely chopped zucchini, bell pepper, corn, or broccoli can all work. Just adjust the cooking time depending on the vegetable you choose.

Can I Use a Different Type of Lentil?

Red lentils work best because they cook quickly and break down into a soft, creamy texture.

Brown or green lentils take much longer to cook and hold their shape, so I wouldn’t recommend substituting them directly in this particular recipe.

Is Savory Oatmeal Freezer-Friendly?

Yes! This savory oatmeal freezes really well, which makes it great for meal prep.

Let the oatmeal cool completely and portion it into small freezer-safe containers or a silicone freezer tray. Freeze for up to 2 months.

Thaw a portion overnight in the refrigerator or reheat it from frozen until completely heated through.

The oats will become thicker after freezing and reheating, so stir in a splash of water or broth while reheating to bring back the creamy consistency.

How to Store Leftovers

Store leftover savory oatmeal in an airtight container in the refrigerator for up to 3 days.

It will thicken as it sits, which is completely normal. Add a splash of water or broth before reheating and stir until creamy again.

Variations

Make it extra tomato-y: Stir in another spoonful of marinara before serving.

Switch up the vegetables: Try zucchini, corn, broccoli, or finely chopped bell pepper.

Add healthy fats: Stir in a little olive oil or avocado oil before serving.

For adults: Top with Parmesan, black pepper, chili flakes, or extra Italian seasoning.