Stir-Fried Steel Cut Oats {vegan, gluten-free}

  • Author: Camilla
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 3 servings 1x


Fast, easy, vegetable-packed stir-fry made with steel cut oats! Soak the oats ahead of time, and this vegan, gluten-free stir-fry comes together in minutes. 



  • 1 cup (176 g) dry steel cut oats
  • 3 teaspoons (15 mL) toasted sesame oil, divided
  • 1 tablespoon (15 mL) minced fresh ginger root
  • 2 cloves garlic, minced
  • 2 green onions, thinly sliced (whites and greens separated)
  • 3 cups (750 mL) assorted chopped vegetables (I used carrots, mushrooms, sugar snap peas and bell pepper)
  • 2/3 cup (150 mL) water
  • 2 tablespoons (30 mL) soy sauce (see notes for soy-free alternatives)
  • Optional: sriracha or other hot sauce


  1. Place the oats in a medium bowl. Fill bowl with water, enough to cover oats by 1 inch (2.5 cm). Soak for at least 4 hours or overnight. Drain the oats through a mesh sieve.
  2. Heat 2 teaspoons (10 mL) of the sesame oil in a large skillet set over medium-high heat. Add any of the vegetables that are very hard ( I added the carrots); cook and stir for 3 minutes. Add the ginger, garlic, and the white parts of the green onions; cook and stir 1 minute longer.
  3. Add the remaining teaspoon (5 mL) oil to pan along with the remaining vegetables; cook and stir for 1 minute to coat.
  4. Add the drained oats, 2/3 cup water, and soy sauce to the skillet. Cook and stir, scraping up bits from the bottom of the pan, for 5 to 7 minutes until the water is absorbed, the vegetables are crisp-tender, and the oats are plump. (The oats should have a consistency similar to cooked brown rice.)
  5. Stir in the green parts of the green onions and serve (with optional hot sauce).


Storage: Store the cooled stir-fry in an airtight container in the refrigerator for up to 2 days.

Soy-Free Soy Sauce Options: An equal amount of coconut aminos (e.g., Coconut Secret or Thrive Market brand) or seaweed based no-soy sauce (e.g., Ocean’s Halo) can be used in place of the soy sauce.

  • Category: Dinner
  • Method: Stovetop


  • Serving Size: about 1.5 cups
  • Calories: 288
  • Sugar: 5.4 g
  • Sodium: 386.4 mg
  • Fat: 8.3 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 48.8 g
  • Fiber: 9.2 g
  • Protein: 11.7 g
  • Cholesterol: 0 mg

Keywords: steel cut oats, oats, Asian, stir-fry, vegan, rice alternative, vegetables, healthy dinner, savory oats, high protein vegan entree, high protein

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