The Butternut Squash & Ginger Oat Porridge brings savory breakfasts to a new level. Made from whole oat groats, this recipe is anything but your typical oatmeal. Creamy, earthy, and punctuated with zesty ginger and aromatic garlic, it’s both nourishing and comforting—perfect for chilly mornings or slow weekends.
A blend of vibrant ingredients like cubed squash, toasted pepitas, and fresh parsley elevate the flavor and texture, while a drizzle of sesame oil adds a rich, nutty finish. Whether you’re new to savory porridge or a seasoned fan, this bowl is a cozy, colorful, and healthful way to start your day.
Full Recipe:
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1 cup whole oat groats, soaked overnight and drained
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4 cups filtered water
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Pinch of sea salt
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3 ½ cups cubed butternut squash
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1 tablespoon tamari (plus more for serving)
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4 teaspoons fresh ginger, grated
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½ garlic clove, grated
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To serve: chopped scallions, toasted pepitas, chopped parsley, toasted sesame oil
Directions:
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After soaking overnight, drain and rinse the oat groats.
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Transfer oats to a blender with 4 cups fresh filtered water and a pinch of sea salt. Pulse until grains are coarsely ground.
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Pour the mixture into a medium pot and bring to a boil over high heat, whisking frequently.
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Reduce heat to low, cover, and let simmer for 30 minutes, stirring occasionally.
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Add cubed butternut squash, ginger, and garlic to the pot. Continue to cook until the squash is tender and porridge reaches a creamy consistency.
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Stir in tamari and adjust to taste.
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Serve hot, topped with scallions, toasted pepitas, parsley, and a drizzle of toasted sesame oil and extra tamari if desired.
Prep Time: 10 minutes | Cooking Time: 30 minutes | Total Time: 40 minutes
Kcal: ~275 kcal per serving | Servings: 4 servings
Recipe Overview
This creamy, comforting, and hearty whole oat porridge with butternut squash and ginger is the perfect way to start your morning, especially when the weather turns cooler. A wholesome dish that transcends the typical oatmeal, it’s made with nutrient-packed oat groats rather than the usual rolled oats. The oat groats give the porridge a thicker, creamier texture that’s both satisfying and comforting. The addition of sweet, earthy butternut squash and spicy ginger transforms this breakfast into something both warming and flavorful. This savory porridge is a great way to fuel your day, offering complex flavors and a rich, creamy base.
History and Origin
Porridge, in various forms, has been a staple of many cultures around the world for centuries. The word itself comes from the Latin porrum, meaning leek, which refers to the early days when porridge was often made from grains and vegetables. Traditionally, porridge has been made from oats, wheat, rice, or barley, and each culture has its own version. Oatmeal, which is a type of porridge, originated in Scotland and Ireland, where oats were one of the few crops that could thrive in the cold, wet climate.
While the traditional oatmeal we know today is typically sweet, the idea of savory porridge is gaining popularity, especially in contemporary plant-based and wellness circles. This shift reflects the diverse potential of porridge as a blank canvas for both sweet and savory ingredients. This particular variation of whole oat porridge with butternut squash and ginger draws inspiration from both classic porridge recipes and the warming, comforting flavors of fall. The butternut squash, which is in season during the colder months, adds a natural sweetness, while the ginger provides a spicy kick that balances the creamy oats.
Variations and Adaptations
One of the most wonderful things about porridge is its versatility. While the base recipe for whole oat porridge remains largely the same, there are plenty of ways to tweak it depending on your taste preferences, dietary needs, and what ingredients you have on hand.
For a sweeter porridge, you could omit the ginger and tamari and instead add cinnamon, nutmeg, or cardamom to the oats as they cook. A drizzle of maple syrup or a handful of dried fruits such as cranberries or raisins would add a lovely sweetness to the dish. If you’re looking for a nutty flavor, consider topping your porridge with roasted almonds, walnuts, or pecans. You can also add chia seeds, flaxseeds, or hemp hearts to boost the recipe’s omega-3 fatty acid content.
In some variations, different vegetables can be used instead of butternut squash. Sweet potatoes or pumpkin work equally well, offering a slightly different texture and flavor. For a lighter variation, you can swap out the oat groats for steel-cut oats, though the texture will be a bit different.
For those seeking a protein-packed version, adding a soft-boiled egg or a spoonful of miso paste could be interesting options. A little avocado on top can also provide a creamy, rich contrast to the porridge, making it feel even more indulgent. The possibilities for customization are endless, making this dish a great choice for meal prep or accommodating diverse dietary needs.
Nutritional Information
Whole oat groats are a powerhouse of nutrients. Rich in fiber, particularly soluble fiber called beta-glucan, they help to lower cholesterol levels and stabilize blood sugar. This porridge is an excellent source of carbohydrates for sustained energy throughout the morning, while also providing healthy fats from sesame oil, avocado, or pepitas, depending on your chosen toppings.
A serving of this porridge typically contains:
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Calories: Approximately 275 kcal per serving
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Carbohydrates: 50g (mostly complex carbs from the oats and squash)
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Fiber: 6-8g (depending on portion size), which is essential for digestive health
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Protein: 6g (from oats and seeds)
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Fat: 9g (healthy fats from sesame oil, pepitas, and avocado)
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Micronutrients: Rich in potassium, magnesium, and vitamin A from the butternut squash, which supports eye health and skin integrity. The ginger provides anti-inflammatory compounds like gingerol, while the garlic offers antibacterial benefits.
Overall, this porridge is a balanced meal that provides complex carbohydrates, healthy fats, and plant-based protein. It’s also naturally gluten-free, dairy-free, and can easily be made vegan, making it a great option for a wide range of dietary preferences.
Serving Suggestions and Pairings
While this whole oat porridge with butternut squash and ginger is a meal on its own, it pairs beautifully with a range of side dishes and beverages, making it a perfect choice for brunch, a hearty breakfast, or a cozy fall lunch.
To keep the meal plant-based, pair the porridge with a side of fresh fruit, such as a simple apple and pear salad with a sprinkle of cinnamon or a fruit compote with berries and a hint of maple syrup. For added protein, consider adding a side of roasted chickpeas or tempeh for a savory twist.
If you’re in the mood for a beverage, this porridge pairs nicely with a hot cup of herbal tea, such as ginger-lemon tea or chamomile, which complements the warming spices of the dish. For a heartier pairing, try a fresh green juice or a smoothie with leafy greens and a splash of coconut milk.
Tips and Tricks for Success
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Soak the Oats Properly: One of the keys to achieving the perfect texture with oat groats is soaking them overnight. This softens the grains, making them easier to cook and giving them a creamy consistency once they’re cooked. Don’t skip this step, or you might end up with a chewier, less creamy porridge.
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Blending the Oats: Pulse the soaked oats in a blender before cooking to break them up slightly. This helps them cook more evenly and ensures they reach a creamy, smooth texture when finished.
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Stir Often: During the simmering process, be sure to stir the porridge occasionally to prevent it from sticking to the bottom of the pot. This will help ensure an even, creamy consistency.
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Add Toppings Just Before Serving: If you plan to make the porridge ahead of time, store it in the fridge and reheat when ready to serve. Add any fresh toppings like avocado, herbs, or seeds just before eating to preserve their flavor and texture.
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Adjust Consistency: If the porridge thickens too much during cooking or reheating, simply add a splash of water or plant-based milk to adjust the texture. Stir gently over low heat to get it back to the desired consistency.
Potential Health Benefits
This dish offers numerous health benefits due to its nutrient-dense ingredients. The whole oat groats provide fiber that supports heart health, helps regulate cholesterol levels, and stabilizes blood sugar. The butternut squash is high in vitamin A, which is essential for eye health, and its antioxidants help combat free radicals in the body. Ginger, known for its anti-inflammatory properties, supports digestion and can relieve nausea and bloating. Garlic, another key ingredient, has been shown to boost the immune system and promote healthy heart function.
Additionally, this porridge provides a good amount of plant-based protein and healthy fats, which support muscle recovery and overall energy levels throughout the day. For those following a plant-based or vegan diet, this porridge offers a nutritious and satisfying alternative to traditional breakfast cereals.
Conclusion
This whole oat porridge with butternut squash and ginger is not just a breakfast—it’s an experience. It’s the perfect comfort food for colder months, offering a beautiful balance of savory, creamy, and aromatic flavors. The combination of wholesome oats, sweet squash, and zesty ginger makes it a filling and nourishing meal that will leave you satisfied and energized throughout the day. With the option to adjust and customize the toppings, you can make it your own, ensuring that every bowl is tailored to your taste.
Try making this porridge for a hearty start to your morning or as a comforting brunch option. Its versatility, health benefits, and warming flavors will quickly make it a favorite in your kitchen.