Gluten-Free Smoked Tofu Savory Oats

Gluten-free Savory Oats

If you want to incorporate more veggies into your life, breakfast is the time to do it. We’ve talked about this before – instead of consuming toast or muffins or bagels or other sweet carb-y things, focus on creating breakfast dishes that include loads of vegetables such as savory oats, smoothies, breakfast scrambles, steamed veg with your favourite protein source, or even last night’s leftovers.

I’m not saying we should never have a morning meal that includes carbs like toast with cinnamon and nut butter or oatmeal almond breakfast cookies or halvah-flavoured oatmeal. But if we eat toast and sweet oatmeal day in and day out, we’re missing a chance to load up on veggies.

That’s why veggie-packed savory oats are so perfect. You get the comfort and familiarity of oatmeal along with the nutrient-rich properties of the vegetables you cook into them.

Savory gluten-free oats are an ‘anything goes’ situation. Whatever veggies you have in the fridge can join the party. You could also use another quick-cooking gluten-free grain like buckwheat, quinoa, millet, or teff. This version has grated carrots, bok choy, smoked tofu and spinach, but I’ve made savory oats with a variety of vegetables and herbs, including:

  • grated sweet potato
  • sliced mushrooms
  • kale
  • chopped broccoli
  • chopped cauliflower
  • Swiss chard
  • Brussels sprouts
  • green onions
  • ginger
  • cumin
  • coriander
  • nutritional yeast
  • paprika
  • turmeric
  • and more!

Think of this as a ‘kitchen sink’ breakfast that boosts your vegetable intake and cuts down on food waste. Hurrah!

Gluten-Free Smoked Tofu Savory Oats
Prep time
Cook time
Total time
Recipe type: Breakfast
Serves: 1 serving
  • ⅓ cup wheat-free oats
  • ¾ cup water
  • 1 head bok choy, chopped small
  • 1 carrot, grated
  • ¼ block organic smoked tofu, cut into small cubes
  • 1 tsp gluten-free tamari
  • Handful of spinach
  • 1 tbsp tahini
  1. Bring the oats and water to a boil in a pot over medium heat. Lower the heat, cover, and cook for 2 minutes.
  2. Add the bok choy, carrots, smoked tofu and gluten-free tamari. Cover and cook for 8 minutes, or until the oats are tender. Fold in the spinach and let it wilt for a minute.
  3. Remove from heat and stir in the tahini.


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5 Responses to Gluten-Free Smoked Tofu Savory Oats

  1. Lisa Peloquin February 1, 2016 at 7:49 am #

    This looks amazing! Do you smoke your own tofu…or rely on a particular brand? Would marinating the tofu in some liquid smoke do the trick? (some of the “smoke in a bottle” seem downright carcinogenic lol) I am excited to try this!

    • Sondi February 1, 2016 at 8:48 am #

      I don’t smoke my own tofu – I’m not that talented! There are a few local brands that I buy, but you could also use a marinated tofu instead for sure. I love marinating tofu in gluten-free tamari, cumin, ginger, garlic, veggie broth and sesame oil. Then I bake it in the oven so the outsides are nice and crisp. That would be amazing in here, too.

  2. Lisa Peloquin February 1, 2016 at 11:08 am #

    yummm thank you Sondi…beautiful post!

  3. Kathy February 2, 2016 at 11:30 am #

    What do we need to see on a tofu package that says it is not produced via GMO?

    • Sondi February 2, 2016 at 12:01 pm #

      Hi Kathy! Either purchase organic tofu, or look on the label for ‘NON-GMO’. You can also check for a seal like this one: Reading labels is a huge help, and if you have any questions or concerns then contact the company. I’ve done that numerous times!