Oats in soup: healthy & low-GI comfort recipe

When I want a warm, comforting meal that still feels light, soup is always my go-to. It’s easy to digest, soothing, and perfect when I want something nourishing without heaviness.

This oats in soup recipe is one of my favorite ways to use oats in a savory dish. The oats naturally thicken the soup and make it truly satisfying, without feeling like porridge.

I’ll show you at STEP 3 how to get the perfect texture — not too thick, not too thin — even if you’ve never cooked oats this way before.

Oats in soup recipe

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Utensils

• Saucepan
• Wooden spoon
• Knife
• Cutting board

Ingredients (serves 1)

• 30 g rolled oats
• 250 ml vegetable broth
• ½ carrot
• ½ zucchini
• 1 small shallot
• 1 teaspoon olive oil
• Salt, pepper

Preparation

STEP 1
Peel and dice the carrot, zucchini, and shallot into small pieces.

STEP 2
Heat the olive oil in a saucepan and gently sauté the shallot for 1–2 minutes.

STEP 3
Add the vegetables, rolled oats, and vegetable broth. Stir well to prevent clumps.

STEP 4
Simmer for 15 minutes over medium-low heat, stirring regularly, until slightly thickened.

2. Recipe Variations

• Vegan version: already 100% plant-based with vegetable broth.
• High-protein version: add 50 g cooked chickpeas or a poached egg before serving.
• Without zucchini: replace it with pumpkin or butternut squash.oon protein powder and 1 tablespoon water.

3. Tips

Use classic rolled oats, not instant oats. Stir regularly while cooking and adjust the liquid at the end to keep a pleasant texture.

Ultimate Tip: If the soup becomes too thick, simply add a little hot water at the end and stir. Oats continue to absorb liquid as they cool.

4. FAQ 🧐

🤔 1. Is oats in soup easy to digest?
Yes. When cooked in liquid, oats become very gentle on digestion.

🤔 2. How long can I store this soup?
Up to 48 hours in the refrigerator in an airtight container.

🤔 3. Can I replace rolled oats?
Yes, with oat bran, but the soup will be thicker.

Do you enjoy this oats in soup recipe? Let me know what you think in the comments!

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Kalel Atom
Passionate about healthy recipes and natural oat-based care.
I share simple, practical content to support a healthy body, balanced nutrition, and low-sugar habits.