Looking for the best oat substitute? Explore our guide to find the best alternatives for oatmeal such as millet, quinoa, and buckwheat. Learn how to make substitutions for a similar result in various recipes.
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What are oats?
Oats, scientifically known as Avena sativa, are a type of cereal grain that belongs to the same plant family as wheat, barley, and rye. The edible part of the oat plant is the oat groat, which is the whole kernel without the hull.
While oats are naturally gluten-free there is often cross-contamination during processing. This can take place during harvesting, processing, packaging, or in storage.
For those with Celiac disease, gluten sensitivity, or on a gluten-free diet, to ensure the oats you are consuming are not contaminated, purchase certified gluten-free oats that are processed in a gluten-free facility.
Want to know more about lectins and oats? Check out this guide on how to remove lectins from oats.
Types
There are a few main types of oats available. Here are some of the most common types:
Old fashioned oats - Also known as rolled oats, old-fashioned oats are oat groats that have been steamed and then flattened into flakes using large rollers.
They are the most common type found in grocery stores. This type is ideal for making oat flour.
Steel-cut oats - Also known as Irish oats or coarse oatmeal, steel cut oats are oat groats that have been chopped into smaller pieces using steel blades. Steel-cut has a more textured and nutty flavor than the rolled variety and requires longer cooking times.
Quick oats - Also known as instant oats, rolled oats have been further processed into smaller, thinner flakes. This allows them to cook more quickly. Quick-cooking oats can be used to make oat flour as well.
Uses
Oatmeal - One of the most popular uses for whole oats is in oatmeal. Oatmeal can be made by cooking oats with water or milk and is often flavored with ingredients like cocoa, fruits, nuts, seeds, spices, or sweeteners.
Granola - Oats are a key ingredient in granola. Granola typically consists of rolled oats mixed with sweeteners, oils, nuts, seeds, and dried fruits as a crunchy and nutritious breakfast cereal or snack.
Baked Goods - They are commonly used in baking to add texture, flavor, and nutritional value to various recipes. They can be incorporated into cookies, muffins, bread, pancakes, waffles, bars, and other baked goods.
Smoothies - Oats can be added to smoothies to provide fiber, protein, and a creamy texture. Rolled oats or quick oats can be blended with fruits, vegetables, yogurt, milk, or juice to create a nutritious and filling smoothie.
Oat flour - Oats are often ground into oat flour to use in baked goods, coating, and savory recipes. Homemade oat flour can be made using a food processor or blender. If in need of a great alternative, here are the best oat flour substitutes.
What are the best oat substitutes for oatmeal?
If you're looking for an oat substitute for oatmeal due to allergies, dietary preferences, out of stock in your pantry, or simply wanting variety, there are several options you can consider. Each of these alternatives boasts its different health benefits for a nutritious start to the day.
Like with oatmeal, these healthy alternatives can be made with water or milk of choice like almond milk, coconut milk, or cow's milk. Sweeten your morning porridge to your liking with maple syrup, coconut sugar, brown sugar, honey, or agave syrup.
1. Quinoa
Quinoa is a highly nutritious pseudo-grain that is rich in protein, fiber, and essential vitamins and minerals. It can be cooked similarly to oats and used in recipes such as porridge, granola, or baked goods.
To substitute, use a 3:1 ratio of liquid to seed for quinoa porridge, or a 2:1 for a more fluffy result. To substitute with quinoa flakes, use a 3:1 ratio.
2. Rice Flakes
Rice flakes, also known as flattened rice, are a gluten-free alternative to oats. You can find white rice or brown rice flakes available for sale. They have a mild flavor and can be used in recipes like porridge, breakfast bars, or crispy treats.
To substitute, use a 2:1 ratio of liquid to flakes.
3. Millet
Millet is a gluten-free ancient grain that offers a nutty flavor and a light, fluffy texture when cooked. It is high in protein, fiber, and various nutrients, making it a suitable substitute for oats in dishes like porridge, grits, pilafs, salads, or baked goods.
To substitute, use a 3:1 ratio of liquid to millet. Additional liquid can be added to make a more creamy porridge texture.
4. Buckwheat
Despite its name, buckwheat is not a type of wheat and is naturally gluten-free. Buckwheat groats can be cooked and used in recipes similar to oats, such as porridge or granola. They have a chewy texture similar to whole oat groats. Buckwheat flour is also a common ingredient in gluten-free baking.
To substitute, use a 2:1 ratio of water or milk to buckwheat groats for a creamy porridge.
5. Amaranth
Amaranth is a gluten-free pseudo-cereal that is rich in protein, fiber, and micronutrients like calcium and iron. It has a slightly earthy flavor and a creamy texture when cooked, making it suitable for dishes like porridge, puddings, or quick breads.
To substitute, use a 2:1 ratio of milk or water to amaranth grain to make porridge.
FAQs
Flaxseeds and chia seeds when mixed with liquid will create a creamy porridge or pudding that is low-carb, nutrient-dense, and a great source of omega-3 fatty acids.
From fresh fruit to nut butter to vanilla extract, and spices, use these healthy ways to sweeten your morning bowl of oatmeal without refined sugar.
Substitutions for gluten-free flours
Please note: Always check labels as some manufacturers include gluten, dairy, or nuts, or process in the same facility as wheat. This article is meant to help highlight gf products but is not an exhaustive list or medical advice. Please consult with your healthcare provider for best practices and care for your individual needs.
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