Savory Oatmeal with Tomato & Sausage


Oats get a new life in this savory dish, serving as the backbone for a satisfying combo of sausage, greens, tomatoes and herbs.

Prep Time:
10 mins
Additional Time:
5 mins
Total Time:
15 mins
2 1/4 cups


  • 2 teaspoons sunflower or canola oil, divided

  • 1 ½ ounces fully cooked sweet Italian chicken sausage (1/2 link)

  • 1 cup low-sodium vegetable broth

  • ½ cup old-fashioned rolled oats

  • teaspoon salt

  • ½ cup grape tomatoes, halved

  • cup packed fresh herbs, such as parsley and/or cilantro

  • ½ cup packed baby arugula

  • 1 tablespoon pine nuts, toasted (see Tip)

  • 1 large lemon wedge


  1. Heat 1 tsp. oil in a small nonstick or cast-iron skillet over medium heat. Add sausage and cook until evenly browned, about 10 minutes.

  2. Meanwhile, bring broth to a boil in a small saucepan over high heat. Stir in oats and salt; reduce heat to medium and cook, stirring occasionally, until the oats are tender and most of the liquid has been absorbed, about 5 minutes.

  3. Thinly slice the sausage into coins. Stir the sausage, tomatoes, and herbs into the cooked oatmeal. Transfer to a bowl. Top with arugula and pine nuts; drizzle with the remaining 1 tsp. oil. Serve with lemon wedge, if desired.


Tip: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes. Transfer to a small plate and let cool.

Nutrition Facts (per serving)

391 Calories
22g Fat
36g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 391
% Daily Value *
Total Carbohydrate 36g 13%
Dietary Fiber 7g 25%
Total Sugars 6g
Protein 15g 30%
Total Fat 22g 28%
Saturated Fat 3g 15%
Cholesterol 33mg 11%
Sodium 689mg 30%
Potassium 535mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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