Hi there 🙂 Were you wondering, what in the world are oat groats?! First, I am going to tell you what oat groats are. Next, I’ll walk you through a great way to cook oat groats for a hearty and delicious oatmeal.
What Are Oat Groats?
Oat groats are the purest form of oats. Other types of oats are a bit processed. Let’s discuss.
Steel cut oats are oat groats that are chopped. Old-fashioned oats are rolled oat groats. Quick cook oats are rolled and steamed oat groats.
Each step of processing, helps to reduce the cooking time.
Oat Groats Nutrition
Whole oat groats are a good source of fiber, protein, and iron. According to the USDA nutrient database, a 1/4 cup of dried whole oat groats contains:
- 180 calories
- 5 grams of fiber
- 5 grams of protein
- 2.5 grams of total fat
- 34 grams of carbohydrates
- 2 mg of iron
- 16.2 mg of calcium
- 144 mg of potassium
The nutrition content of steel cut oats, rolled oats, and whole oat groats is only slightly different; they are all great choices nutritionally!
Are Oat Groats Gluten-Free?
Did you know, oat groats are naturally gluten-free? However, cross contamination may happen during packaging.
For people with celiac disease or gluten intolerance, it is best to buy oats that are certified gluten free. Certified gluten-free oat groats do cost a bit more, but they are only necessary for those who suffer from intolerances.
Why Cook Oat Groats?
Although the nutritional content of oats does not vary much, the cooking time definitely does. Since whole oat groats are not rolled, chopped, or steamed, they take the longest to cook, but they are worth it!
Whole oat groats have an unique, nutty texture that some people prefer. Since they are less processed, they have a bit more fiber than other oats. And since fiber slows down digestion, you may feel more full after eating whole oat groats.
I personally feel whole oat groats are worth the extra cooking time.
How to Cook Oat Groats
There are various ways that you can cook whole oat groats (and I will discuss more later), but my favorite way to prepare them is slow cooking!
Slow cooked oats have a smooth, creamy texture that is so worth the wait! When you use an instant pot or crockpot, it makes cooking whole oat groats very easy.
What You’ll Need
Ingredients:
- 1 cup whole oat groats
- 3 cups unsweetened almond milk
Optional toppings:
- strawberries
- blueberries
- walnuts (or any other nut or seed)
- sweetener of choice, I prefer brown sugar or maple syrup
- cinnamon
Kitchen Tools:
Directions For Slow Cooking Oat Groats
First, rinse the oat groats under cold running water. Since rinsing can be messy, I recommend using a wire mesh colander so the oats do not fall out of the colander. Rinsing the oats helps to remove dust or other gritty particles.
Next, transfer the rinsed oats into a crockpot or instant pot. Add the milk, close the top of the crockpot or instant pot, and set the timer.
Since I have busy mornings, I prefer to cook my oat groats overnight in an instant pot or crockpot. When I use an instant pot, I set it on 8 hours. In a crockpot, I set it on a slow cook setting.
Last, I add sweetener, berries, protein, walnuts, and cinnamon.
Directions For Cooking Oat Groats on the Stovetop
If you do not have an instant pot or crockpot, you can cook oat groats on the stovetop.
Follow the same steps. First, rinse the oats well, then add the same ratio of oat groats to milk to a small pot. Last, cook on medium to medium low heat for at least 45 minutes. You may need to add more milk as the oats are cooking.
Variations
- I prefer to cook oat groats with a calcium and vitamin D fortified and unsweetened almond milk such as Silk unsweetened almond milk. Any milk can be used. Even water can be used, but then you miss out on the creaminess and nutrients you get in milk or milk substitutes.
- I prefer to top my oat groats with fresh berries, but any type of fruit (fresh or frozen) can be used. As an alternative, I’ll sometimes cook my oat groats with chopped apples. Cooking the apples with the oat groats makes them soft and blend in with the oatmeal.
- I prefer to top my oat groats with walnuts, but any nut or seed will do! Try sliced almonds, pistachios, pecans, pumpkin seeds, chia seeds, hemp seeds, or ground flaxseeds if you wish!
Make ahead/storage tips
Since a batch of oat groats will usually last me a couple of days, I store it in an airtight container in the refrigerator.
And don’t forget, whole oat groat oatmeal should be consumed within 3 days of preparing it.
If you think you’ll try them, let me know. And please let me know what you think, I love getting feedback 🙂
If you like this recipe, then check out my Flaxseed Pudding with Apples, Cinnamon, and Walnuts recipes for another healthy breakfast idea!
If you need an even easier breakfast idea, check out my review of Naked Nutrition Protein Oats.
Now that you have oat groats in your pantry, you’ll need to know what else you can do with them! Here’s some more ideas:
Try something savory! Kale and Mushroom Oat Groats
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Slow Cooked Oat Groats
Equipment
- instant pot or crockpot
- wire mesh colander
Ingredients
- 1 cup oat groats
- 3 cups unsweetened almond milk or any milk
- 1/2 cup berries strawberries, black berries, blueberries, raspberries, or any fruit
- 2 tbsp walnuts or any nut or seed
- 1 teaspoon brown sugar or any sweetener of choice
- 1 teaspoon cinnamon optional
Instructions
- Place 1 cup of oat groats into a wire mesh colander.
- Rinse oat groats well under cold running water.
- Pout oat groats into instant pot or crockpot.
- Add 3 cups of milk to oat groats.
- Turn instant pot or crockpot on 8 hours or slow cook setting.
- Put lid over pot and seal close and close the steam valve.
- After oat groats cook for 8 hours, stir well, portion into bowl, and top with fruit, sweetener, and cinnamon. Enjoy!
- Scoop remaining oat groats into a container, cover the top, and store in refrigerator.
