Meal Extender: Oats

What are meal extenders? A meal extender is an ingredient you can add to a recipe to reduce the overall cost but increase the number of servings.

Today, let’s talk about oats. Whether you are fond of old-fashioned or quick oats, adding them to dishes is yummy! Oats are nutrient-dense little powerhouses. They are loaded with protein and fiber, and healthy carbs. I use quick oats instead of breadcrumbs in recipes, as you can then make a dish gluten-free. However, I use old-fashioned oats in my Savory Oat Cake because I like the chewy texture it brings to the recipe.

Here are some ways to use oats as a meal extender in recipes.

  • Add to ground meat.
  • As a thickener for stews.
  • An addition to smoothies.
  • A topping for yogurt and desserts.

What are some ways you use oats to extend a meal?

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Savory Oat Cake

I am not a bowl of oatmeal kinda gal. Yet, I love these nutty, chewy little grains. I make this recipe at least once a week and it goes with everything. My favorite way to eat them is topped with an over-easy egg and a side of bacon.

Savory Oats

Course Breakfast, Dinner, Lunch
Servings 4 servings


  • 1 cup Quick or Old Fashioned Oats
  • 1 cup Milk
  • 2 Eggs
  • 3 tbsp Parmesan Cheese
  • 1 tbsp Chives
  • Salt & Pepper to taste


  • Heat oven to 350° F.
  • Combine all of the ingredients together in a bowl.
  • Heat up a non-stick oven-proof pan and place the ingredients in the heated pan.
  • Cook a few minutes until the edges become cooked.
  • Place the entire oven-proof pan into the oven and cook until done. About 15-20 minutes.
Keyword Easy, Low Calorie, Oats


Here is the pan I use that can go from stove top to oven.