Savory Oats with Mushrooms, Onion and Thyme

This dish is versatile (good for breakfast, lunch or dinner), and full of so many pregnancy promoting nutrients. Altogether, you’ll find plenty of fiber, iron, B vitamins, magnesium, calcium, vitamin D (especially if you use portobello mushrooms), and potassium in this dish. We often think of oatmeal as a sweet or bland breakfast dish, but hopefully this recipe will show you that we can get the fiber from oatmeal without sacrificing taste. For a shorter cooking time, use rolled oats in place of steel cut, and add a medium boiled egg on top for a protein and calorie boost.

Makes about 2 to 4 servings

45 minutes


  • 2 cups water (or 1 cup for rolled oats)
  • 1 cup steel cut oatmeal
  • 2 tablespoons olive oil
  • ½ medium onion, finely sliced
  • 2 cloves garlic, minced
  • 6-8 ounces of any mushroom (cremini, shitake, portobello, baby bella)
  • 3-5 sprigs of thyme, leaves removed, discard stems
  • ⅓ cup chopped walnuts
  • Sea salt and pepper to taste


  1. Bring water to boil in a pot, add oatmeal and cover. Let simmer for 25 to 30 minutes (for rolled oats, cooking time is reduced to about 5 to 8 minutes, depending on how mushy you like the texture).
  2. Heat up the oil in a saucepan over medium heat, then add the onion and garlic. Sauté for about 3 minutes, then add mushrooms and thyme, cooking until the mushrooms are golden brown.
  3. To serve, put the oatmeal in the pan to mix everything together, place in a bowl, and top off with chopped walnuts, salt and pepper.

Adapted from Dr. Avena’s forthcoming book, What to Eat When You Want to Get Pregnant.

These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

This content is for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, pediatrician, or other qualified health provider with any questions you may have regarding diet and exercise during and after pregnancy, or other medical condition.