Name: Red Lentils & Oats Porridge | High Protein Vegan Breakfast
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 1/2 cup red lentils (rinsed until water runs clear); 1 cup rolled oats (thick/jumbo); 1/2 teaspoon turmeric powder; 1 teaspoon coriander powder; 4–5 curry leaves (dried, frozen, or fresh); 1/2 teaspoon dried thyme (or 2–3 sprigs fresh thyme); 1 tablespoon nutritional yeast (more to taste); 2–3 tablespoons frozen peas (defrosted); Salt to taste; Lemon wedge or a splash of apple cider vinegar (optional); Toasted seeds or chopped nuts (optional); Sliced avocado (optional); Chopped fresh herbs (optional); Chili flakes or chopped green chilies (optional); A drizzle of olive oil or sesame oil (optional)

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Last updated on February 4, 2026

I still laugh when I remember the first time I tried to make a savory porridge—I burned the bottom of the pot trying to make it “creamy” and then declared oats a strictly sweet breakfast food. These days I reach for a spoonful of this Red Lentils & Oats Porridge | High Protein Vegan Breakfast whenever I want something warm, nourishing, and a little unexpected. If you’re new to cooking with lentils or combining grains and legumes, the first batch can feel fiddly, but I promise it’s easy to learn. I’ll walk you through simple steps, and you’ll be surprised how forgiving this recipe is—plus, if you like hearty, protein-focused meals you might also enjoy trying a different savory comfort dish like my take on high-protein spinach artichoke chicken casserole for more meal ideas.

A Quick Look at This Red Lentils & Oats Porridge | High Protein Vegan Breakfast Recipe

This porridge blends two pantry powerhouses—red lentils and rolled oats—into a creamy, savory bowl that’s high in plant protein and rich in fiber. Red lentils bring a generous dose of protein and iron, while oats supply slow-release carbohydrates and soluble fiber to keep you full. The dish is naturally low in added sugar and can be a balanced, wholesome choice for breakfast, meal prep, or a light dinner. It’s adaptable for different textures and dietary needs, so it fits easily into a healthy routine focused on balanced meals and simple ingredients.

Ingredients You’ll Need for Red Lentils & Oats Porridge | High Protein Vegan Breakfast

Essentials

1/2 cup red lentils (rinsed until water runs clear) — the protein backbone of the dish.
1 cup rolled oats (I used thick/jumbo rolled oats) — choose rolled oats for texture; they make the porridge creamy without turning to mush.
1/2 teaspoon turmeric powder — adds gentle warmth, color, and subtle anti-inflammatory flavor notes.
1 teaspoon coriander powder — bright, citrusy spice that pairs well with lentils.
4–5 curry leaves (dried, frozen, or fresh) — aromatic and traditional in many savory porridge versions; they give depth.
1/2 teaspoon dried thyme (or 2–3 sprigs fresh thyme) — herbal lift; if using fresh, add near the end for fresher flavor.
1 tablespoon nutritional yeast (more to taste) — adds umami, B-vitamins, and a cheesy note without dairy.
2–3 tablespoons frozen peas (defrosted) — for color, texture, and a touch of sweetness.
Salt to taste — balance is everything; add gradually.

Optional add-ons

Lemon wedge or a splash of apple cider vinegar — brightens the bowl just before serving.
Toasted seeds (pumpkin, sunflower) or chopped nuts (almonds, pistachios) — add crunch and healthy fats.
Sliced avocado — silky, healthy fat to round out the meal.
Chopped fresh herbs (cilantro, parsley, chives) — freshness and aroma at the end.
Chili flakes or chopped green chilies — for a spicy kick.
A drizzle of olive oil or sesame oil — enriches mouthfeel and flavor.

Substitutions and shortcuts

Lentils: If you don’t have red lentils, yellow split lentils (moong dal) are the closest substitute in texture and cook time. Brown or green lentils take longer and will change texture, so cook them separately and fold in.
Oats: Quick oats will cook faster and soften more; steel-cut oats will need a much longer cook time and a different water ratio. If using steel-cut, pre-cook lentils fully, then add oats with extra water and simmer until tender.
Nutritional yeast: Use a splash of soy sauce or miso paste for umami if you don’t have nutritional yeast—start small to avoid overpowering.
Curry leaves: If you can’t find them, bay leaf helps with aroma (remove before serving) or leave them out and add a pinch more coriander and thyme.
Time-savers: Use canned or pre-cooked lentils (rinsed) and reduce the initial lentil cooking time. If using precooked lentils, add them with the oats and cook just until warmed and thickened.
Cooking method: A pressure cooker/Instant Pot can speed up lentil cooking (cook lentils on high pressure for 6–8 minutes with 1.5 cups water), then switch to sauté for oats. I’ll detail both stovetop and pressure cooker options below.

How to Make Red Lentils & Oats Porridge | High Protein Vegan Breakfast Step-by-Step

I love the way the kitchen smells when the spices hit a warm pan—simple techniques here unlock great flavor without fuss. The key is to treat the lentils and oats with gentle care: avoid high flames that break textures down too fast, and add spices at the right moment to bloom their aroma. I’ll give the stovetop method first, then notes for an Instant Pot or pressure cooker.

Stovetop method (my go-to)

Rinse the lentils: Place 1/2 cup of red lentils in a fine mesh sieve and rinse under cold water until the runoff is clear. This helps remove excess starch and any dust.
Cook the lentils: Add rinsed lentils to a medium saucepan with 1 1/2 cups water. Cover and bring to a gentle boil over medium heat. Reduce the heat so the pot simmers rather than roils; cook for about 8–12 minutes, stirring once or twice, until the lentils are soft and mostly broken down. Keep the lid slightly ajar if it’s boiling over. Most of the water should be absorbed but the lentils should still be moist. Cooking them gently preserves nutrients and texture.
Bloom the spices: Clear a small patch in the pan so you can see the bottom. Add the turmeric, coriander powder, and curry leaves to the hot pan. When spices hit the hot surface they release aromatic oils—toast them lightly for about 10 seconds (watch closely so they don’t burn), then stir everything together. This step deepens the flavor without adding oil.
Add oats: Pour in a splash of water to lift any toasted spices, then add 1 cup rolled oats and 2 1/2 cups water. Stir to combine. Adjust the heat to a medium-low simmer. Let the mixture cook for 5–8 minutes, stirring occasionally, until the oats absorb most of the water and reach your preferred creaminess. Thick/jumbo oats will take the upper end of that time; quick oats will be faster.
Finish and season: Stir in the nutritional yeast, defrosted peas, dried thyme (or fresh leaves), and salt to taste. Turn off the heat and let the porridge rest for a minute so flavors meld. Taste and adjust seasoning—sometimes a squeeze of lemon or a drizzle of olive oil makes the bowl sing.
Serve warm: Spoon into bowls, add any optional toppings you like, and enjoy.

Pressure cooker / Instant Pot notes

Rinse lentils as above. Add lentils and 1 cup water to the inner pot and cook on high pressure for 6 minutes, then quick release. The lentils should be soft.
Use the sauté function: Clear a spot, add the dry spices to toast briefly, add a splash of liquid, then stir in oats and 2 to 2 1/2 cups water (less if you prefer thicker). Cook on low simmer using sauté until oats are tender—this should be just a few minutes.
Finish with nutritional yeast, peas, thyme, and salt. The Instant Pot gives a forgiving, hands-off start for the lentils while still letting you control the oats’ texture.

Tips for nutrient preservation and texture

Avoid prolonged, high-temperature cooking: gentle simmering preserves heat-sensitive nutrients and keeps protein quality intact.
Don’t over-stir: stirring too aggressively while the oats are cooking can break them down into mush. Stir occasionally to prevent sticking.
Add delicate ingredients late: frozen peas and fresh herbs please being added right near the end so they retain color and nutrients. Nutritional yeast is best added off the heat to preserve B-vitamins.
Adjust water gradually: add small amounts at a time if the porridge looks too dry—this gives you control over creaminess without diluting flavor.
Store properly: cool quickly and refrigerate within two hours in an airtight container for up to 4 days. Reheat gently on the stove or microwave with a splash of water.

If you’re curious about creative ways to use leftovers, I sometimes thicken the porridge, chill it, and experiment with turning it into a savory frozen base. For ideas on making high-protein frozen treats from leftovers, I’ve found useful inspiration in a guide to the Ninja Creami protein ice cream—you can adapt texture and flavors depending on how sweet or savory you want the end result.

Common Mistakes to Avoid

Even experienced cooks slip up sometimes, especially when trying a new savory porridge. The most common issues are all about timing, water ratios, and seasoning.

Mistake 1: Overcooking the lentils or oats

Leaving the pot on high heat can turn the lentils to mush and the oats into a gluey paste. Aim for a gentle simmer, and check a few minutes before the suggested time—remember different oats and lentil brands vary.

Mistake 2: Adding spices too early or burning them

Spices like turmeric and coriander should be toasted briefly in a cleared area so their aromas release. If they hit a dry, very hot pan and stay there, they can burn and taste bitter. Toast for 8–12 seconds and then mix with the lentils immediately.

Mistake 3: Not adjusting salt and finishing flavors

This dish benefits from a final lift—a squeeze of lemon, a drizzle of oil, or extra nutritional yeast. Salt early and taste at the end, and don’t be afraid to adjust: savory porridge can handle bold finishing flavors.

Serving Suggestions for Red Lentils & Oats Porridge | High Protein Vegan Breakfast

This porridge is a wonderful base you can dress up several ways depending on the meal or mood. It’s hearty enough for breakfast but comforting enough for dinner.

Savory breakfast bowl

Top with sliced avocado, a scattering of toasted seeds, fresh herbs, and a pinch of chili flakes. The contrast of creamy porridge and crunchy seeds is delightful, and the avocado adds healthy fats for satiety.

Light lunch or dinner

Serve alongside a simple salad—think cucumber ribbons, cherry tomatoes, and lemon vinaigrette—or pile roasted vegetables (carrot, eggplant, zucchini) on top for a more filling plate that still feels balanced.

Meal prep & on-the-go

Cool the porridge and portion into airtight containers for the week. Reheat with a little water, and add quick toppings like chopped nuts or a spoon of tahini. It’s a practical, nourishing option when mornings are rushed.

Conclusion

I make this Red Lentils & Oats Porridge | High Protein Vegan Breakfast on slow mornings and busy ones alike because it checks so many boxes: protein-rich, fiber-forward, and endlessly adaptable to what I have on hand. It supports a healthy lifestyle by offering balanced macros and easy meal-prep potential, and it’s flexible enough to suit different tastes—add fresh herbs, swap spices, or make it richer with avocado. If you want a reference for a similar variation and extra tips, this recipe inspired me in small ways: Red Lentils & Oats Porridge | High-Protein Vegan Breakfast. Try it this week, then tweak toppings and textures until it feels like your perfect bowl.

FAQs About Red Lentils & Oats Porridge | High Protein Vegan Breakfast

Q1: Can I make Red Lentils & Oats Porridge | High Protein Vegan Breakfast ahead of time?
A1: Yes—this porridge is great for meal prep. Cool it quickly, store in airtight containers in the fridge for up to four days, and reheat with a splash of water or plant milk. Add any fresh toppings after reheating.

Q2: Is Red Lentils & Oats Porridge | High Protein Vegan Breakfast suitable for someone watching carbs?
A2: It contains carbohydrates from both oats and lentils, but the dish also provides protein and fiber that help slow digestion. You can reduce oats slightly and increase lentils or add more vegetables to lower the carb-to-protein ratio per serving.

Q3: How much protein is in Red Lentils & Oats Porridge | High Protein Vegan Breakfast?
A3: Exact protein depends on your brands and portions, but 1/2 cup cooked red lentils plus 1 cup rolled oats offers a substantial plant-protein boost—generally around 15–20 grams combined before any extras like seeds or nuts.

Q4: Can I freeze Red Lentils & Oats Porridge | High Protein Vegan Breakfast?
A4: I don’t usually freeze porridge because the texture can change on thawing, but you can freeze it in portion-sized containers for up to three months. Thaw in the fridge overnight and reheat gently, adding liquid as needed.

Q5: Are there any common allergies to be aware of with Red Lentils & Oats Porridge | High Protein Vegan Breakfast?
A5: Lentils are legumes and can cause sensitivities in some people; oats may be contaminated with gluten unless certified gluten-free. Nutritional yeast is generally safe but can cause reactions in a few people. Always check labels and substitute as needed for allergies.

Red Lentils & Oats Porridge | High Protein Vegan Breakfast

A Quick Look at This Red Lentils & Oats Porridge | High Protein Vegan Breakfast Recipe