High Protein Maple Miso Butter Oatmeal with Toasted Sesame Seeds

Savory Oatmeal: A High-Protein, Satisfying Breakfast That Keeps You Full

I first decided to make this oatmeal after stumbling onto a roasted root vegetable recipe with a miso glaze from The Woks of Life (here’s the link). That glaze knocked my tastebuds into next Tuesday—I had no idea you could mix miso, maple, and butter like that. Absolutely insanely delicious.

At the same time, I was already deep in my savory oatmeal era. The first time I tried it, I went full experiment mode—sauteed onions, cotija cheese, and tons of black pepper. I was fully converted. So when I was looking for another way to do savory oatmeal right, that miso glaze came to mind. And let me tell you, it WORKS. You get that sweet-salty-umami magic, plus some toasted sesame for crunch, and it’s just chef’s kiss perfection.

If you’re new to savory oatmeal, this is your sign to try it.

Why Savory Oatmeal?

Savory oatmeal isn’t just a trend—it’s a versatile, nutrient-rich option that supports your body with fiber, protein, and healthy fats. Unlike traditional sugary oatmeal, a high-protein savory oatmeal helps you stay satisfied longer, making it a great choice for a healthy breakfast that supports your goals (whether that’s having more energy, staying full between meals, or getting in more balanced nutrients).

The Benefits of a High-Protein, Healthy Breakfast

A high-protein breakfast can help support muscle recovery, keep hunger in check, and give you steady energy throughout the morning. The key is pairing protein with fiber and fats, like in this miso-maple oatmeal, which combines eggs (protein), oats (fiber), and the butter and sesame seeds (fats).

If you’re looking for a healthy, high-protein, weight-loss-friendly breakfast, this Maple Miso Butter Oatmeal with Toasted Sesame Seeds is the perfect way to mix things up while still keeping things delicious. The balance of sweet and savory flavors makes it feel indulgent, while the simple ingredients provide lasting fullness.

Top Tips for the Best Savory Oatmeal

Want to make sure your oatmeal turns out creamy, flavorful, and perfectly balanced? Here are a few key tips:

✔️ Toast the sesame seeds – This brings out their nutty, aromatic flavor. Just a few minutes in a dry pan makes a huge difference.

✔️ Whisk the eggs well – A smooth egg mixture helps them blend seamlessly into the oats, creating a rich and creamy texture.

✔️ Add eggs off-heat – Stirring them in while the oats are hot (but off the stove) prevents them from clumping, so you get a smooth consistency.

✔️ Broil for a caramelized finish – The miso-maple topping develops deep flavor and a lightly crisped surface under the broiler—don’t skip this step!

✔️ Don’t sub out the miso – A mild, balanced miso paste (like white or yellow miso) adds umami without overpowering the dish.

How to Meal Prep This High-Protein Oatmeal

This oatmeal stores well and makes for an easy grab-and-reheat breakfast. Here’s how to meal prep it:

🥣 Make a batch ahead of time – Prepare multiple servings and store them in individual oven-safe containers.

🔥 Broil before serving – If you’re meal prepping, store the oatmeal without broiling. When ready to eat, spread the miso-maple topping on and broil for a few minutes to bring back that fresh-made flavor.

❄️ Store properly – Keep the oatmeal in an airtight container in the fridge for up to 4 days.

🔥 Reheat carefully – Warm in the microwave or oven, then broil for a few minutes to crisp the top. If reheating in the microwave, stir in a splash of water or milk to maintain creaminess.

Where to Buy Miso for This Recipe

If you don’t already have miso in your kitchen, here’s where to find it:

🛒 Grocery Stores – Most major grocery stores carry miso in the international aisle, usually near Japanese condiments like soy sauce and rice vinegar.

🥢 Asian Markets – If you have a local Asian grocery store, they’ll likely have a wider variety, including different types of miso (white, yellow, and red).

🛍 Online – You can find miso on Amazon, Thrive Market, and specialty food websites if it’s not available locally.

How Else Can I Support My Weight Loss Goal?

Well, let me introduce myself! My name is Megan Gaul. I’m an online wellness coach specializing in weight-loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:

• Book your free Journey-Day-1 coaching call

• Attend live Meal Planning classes every week, taught by yours-truly (join free here)

• Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good

• Follow my instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie )

Try This Maple Miso Oatmeal

Now that you know why savory oatmeal deserves a spot in your breakfast lineup, let’s get into the recipe! This version is creamy, lightly sweet, and packed with umami flavor. [Insert recipe here.]

Would you try savory oatmeal? Let me know your favorite flavor combos!

High Protein Maple Miso Butter Oatmeal with Toasted Sesame Seedshttps://www.instagram.com/reel/DFxsKZ-R7ld/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==I just like grown-up oatmeal, okay?2/7/2025

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High Protein Maple Miso Butter Oatmeal with Toasted Sesame Seeds

Yield: 1

Author: Megan Gaul from Partake Meal Planning

Prep time: 5 MinCook time: 10 MinTotal time: 15 Min

Boost your morning with this High-Protein Savory Maple Miso Butter Oatmeal—a nutrient-packed, weight-loss-friendly breakfast that balances sweet and savory flavors. Adding protein-rich eggs make this oatmeal extra satisfying on a day where you're trying to hit a calorie deficit, the miso adds some fermented probiotics for your gut health, and the toasted sesame seeds add a nutty crunchy texture for the top. The broiled maple-miso butter glaze creates an umami-rich caramelized finish, without having so much sugar that your blood sugar does a nosedive a few hours later. Perfect for a healthy, high-protein start that keeps you full longer, and keeps your Inner Foodie Goddess satisfied.

Ingredients

To prep:

• 1/2 to 1 tsp sesame seeds (2 - 4 g )
• 1 large egg (50 - 55 g)
• 1 egg white (around 25 g, or 1 tbsp)

For the maple-miso-butter topping:

• ½ tbsp butter (9 g)
• ½ tbsp maple syrup (9 g)
• ½ tbsp white miso paste (9 g)
• 1 pinch cinnamon

For the oatmeal:

• ½ tsp cinnamon, divided
• ½ cup oats (40 g)
• 1 cup water (240 ml)
• 1 pinch salt
• 2 tsp brown sugar (around 8 g)

Instructions

1. First, toast the sesame seeds in a dry pan til they are fragrant and slightly nutty (just a few minutes, watch them so they don’t burn). Set aside.
2. Then, crack an egg in a medium bowl and add one egg white. Whisk together til smooth. Set aside.
3. Then, mix softened butter, maple syrup, and miso with bit of cinnamon, til it forms a paste. Set aside.
4. Cook oats, a pinch of salt, and a cup of water on the stove til most of the liquid is absorbed and they’re basically cooked. Time will vary depending on whether you use quick oats or old-fashioned oats.
5. Take the oats off the stove, add the whisked egg, and mix quickly until fully incorporated (this will prevent streaks of cooked egg--you want your oats to be nice, smooth, and creamy). Keep mixing for a minute or two.
6. Put the pot back on the stove, turn on low heat, and add the brown sugar and the rest of the cinnamon. Make sure it’s all mixed and melted.
7. Transfer oatmeal to an oven-safe bowl. Top with the miso maple butter mixture and spread it somewhat evenly over the surface of the oatmeal. It's okay if it's not perfect.
8. Place the bowl carefully under the broiler, at least 2 inches or more away from the flame. Broil on high for 1-3 minutes (watch carefully!) until the top glaze is bubbling and darkened slightly, then remove carefully with oven mitts.
9. Top with toasted sesame seeds and dig in!

Notes

How to Meal Prep:

Make a 4-serving batch of oatmeal and store it in individual oven-safe containers (such as individual glass meal-prep boxes) in the fridge. Keep the miso-maple topping separate, and store in the fridge as well.

When ready to eat, take out the miso-maple topping, scoop out 1/4 of it, and dot it on top of your serving of oatmeal. You can microwave the oatmeal for 15 second bursts to soften up the topping a bit, then spread it more evenly across the oatmeal surface.

Broil the oatmeal for a few minutes to caramelize up the top. Toast the sesame seeds, sprinkle on top, and enjoy.

Nutrition Facts

Calories

386

Fat

16.6 g

Sat. Fat

7 g

Carbs

44 g

Fiber

4.6 g

Net carbs

39.4 g

Sugar

15.2 g

Protein

16.6 g

Sodium

527.2 mg

Cholesterol

216.5 mg

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.