What are Oat Groats and what is the easiest way to cook them? Oat groats make the healthiest oatmeal because they’re the purest form of whole oats. This healthy oatmeal recipe may reduce blood sugar levels in patients with type 2 diabetes. It may also improve cholesterol when consumed regularly. Meal prep this oats recipe in just 5 minutes for the healthiest overnight oats.
What is the hierarchy of oats? From the least to the most whole, it goes oat flour, oat bran, instant oats, quick oats, rolled oats, Scottish oats, steel-cut oats, and the most whole are whole oat groats. Oat groats are a rich source of protein, fiber, and antioxidants. This is the oat grain in its most whole, intact form. The hull has been removed, but the bran, endosperm, and germ are intact. They’re the least processed and contain the most nutrition.
Why do we care? Because depending on its form—this single ingredient, oats—can have a different impact on blood sugars and calories consumed throughout the day. For example, this study found that those who ate instant oatmeal went on to eat 53 percent more than the boys who ate the same number of calories of steel-cut oatmeal. Whole oat groats are the best of all and are uniquely nutritious.
🥣 Are Oats Safe for Diabetics?
There was an oatmeal diet intervention used to treat type 2 diabetes. The study found that oatmeal was a highly effective tool for achieving better blood sugar control in patients with type 2 diabetes and reduced the amount of insulin required. A more recent review found that two days of an oatmeal diet improved blood sugar levels and the effect lasted for 4 weeks after the study when subjects were on their regular diet. However, the oatmeal diet can result in hypoglycemia so it must be done under close medical supervision.
My 4 Healthy Oatmeal Topping Variations, this high-protein Miso Vegetable Oats, and my Overnight Oats with Chia Seeds inspired this simple Oat Groats recipe.
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👩🏼🌾 Ingredients
- Oat groats
- Banana (optional)
- Nondairy milk (optional)
See the recipe card for quantities.
🥛 Substitutions
- Toppings - Try one of my healthy vegan and gluten-free oatmeal toppings.
- For Longevity Oats- Amla to reduce cholesterol, barberries for their longevity chemical berberine, flaxseeds for anti-cancer lignans, and wheat germ for the longevity compound spermidine. Add 2 teaspoons barberries, 1 tablespoon flaxseed meal, 1 tablespoon wheat germ, and 1 teaspoon amla (dried gooseberry) powder per serving. (Find these goods here.)
- Raw walnuts - For more heart-healthy omega-3s, add ¼ cup chopped walnuts per serving.
- Tahini - Add tahini for a creamier oatmeal.
- Milk - Serve with warm nondairy milk. I add soymilk for more protein and heart-healthy fats.
For more healthy breakfast recipes, visit my Vegan Breakfast Recipes page.
📖 How to Cook Oat Groats 2 Ways
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Oat groats can be cooked on the stovetop, in a slow cooker, or in an Instant Pot. However, soaking them overnight is easy and requires no saucepan.
1. Overnight Oat Groats
Step 1. Rinse the whole oat groats in a fine mesh sieve.
Step 2. Transfer the rinsed oat groats to a heatproof container with a lid. Add boiling water to cover by at least 2 inches high.
Step 3. Cover and set aside for at least 5 hours, or overnight.
Step 4. Drain the oats in a fine mesh sieve and rinse.
Step 3. Transfer to a bowl or container.
Step 4. Add the desired amount of nondairy milk, mashed banana, healthy oatmeal toppings, and tahini. Or top it with Longevity Powder.
To serve warm: Heat the soaked and drained oat groats with optional banana and tahini plus nondairy milk, in a medium saucepan over medium-low heat.
2. Stovetop Method:
Transfer 1 cup oat groats and 4 ½ cups of water into a medium saucepan and bring the contents to a boil. Once boiling, reduce the heat to medium-low and cover with a lid. The oat groats are done when soft enough to eat but with a chewy texture. If you like them a little chewier, simmer for 45 minutes. For softer oat groats, simmer for up to 60 mins. They should still have a bit of a chew.
Then add the mashed banana and non-dairy milk to the saucepan and heat for about 3 minutes more, or until warm. Remove from the heat. Add desired toppings for serving.
✔️ Expert Tips
- To warm overnight oat groats, heat the soaked oat groats in milk or water on the stovetop. Simmer for about 5 minutes or until the desired temperature and texture. Add mashed banana, tahini, more nondairy milk, and oatmeal toppings for serving.
- When simmered for a long time, all the water may get absorbed. If this happens, the grains will start burning at the bottom of your saucepan, so add about one-half cup more water.
- For an anti-aging breakfast, top it with Longevity Powder.
- Storage: Refrigerate leftover soaked oat groats, or cooked oat groats, in an airtight container for up to 5 days. If soaking overnight, store in the refrigerator.
🙋🏽♀️ Recipe FAQs
Oat groats are a good source of soluble dietary fiber, particularly β-glucan. β-Glucan has been shown to lower blood cholesterol and glucose absorption in the intestine, thereby preventing diseases such as cardiovascular injury, dyslipidemia, hypertension, inflammatory state, and type 2 diabetes. Oats also contain a high concentration of antioxidant compounds. Oats also significantly improve gut health by providing prebiotics that increase the growth of beneficial gut microbiota.
For Longevity Oats- Add amla (gooseberry) powder to reduce cholesterol, barberries for their longevity chemical berberine, flaxseeds for anti-cancer lignans, and wheat germ for the longevity compound spermidine. Add 2 teaspoons barberries, 1 tablespoon flaxseed meal, 1 tablespoon wheat germ, and 1 teaspoon amla powder per serving. (Find these goods here.)
The texture of oat groats is similar to rice or barley and is great in savory applications, such as oat risotto or a grain-based salad. For maximal flavor, toast the grains before adding the liquid. This imparts a nutty flavor which can improve the palatability of a dish.
🫙 Related Recipes
🥣 Pairing
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📖 Recipe
What Are Oat Groats? (And The Healthiest Oatmeal Recipe)
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Ingredients
- 1 cup whole oat groats
For overnight oat groats:
- 4 cups boiling water or enough to cover by at least 2 inches high
- 3 tablespoons tahini (optional)
- Non-dairy milk to taste
For stovetop oat groats:
- 4 ½ cups water
- 2 medium bananas (optional)
- 1 cup non-dairy milk or to taste
Instructions
Overnight oat groats:
- Rinse the whole oat groats in a fine mesh sieve.
- Transfer the rinsed oat groats to a heatproof container with a lid. Add the boiling water. Cover and set aside for at least 5 hours, or overnight. Refrigerate if leaving overnight.
- Drain the oats in a fine mesh sieve and rinse. Transfer to a bowl or container and add the tahini, if using. Add the desired amount of nondairy milk and toppings.
- To serve warm: Heat the soaked and drained oat groats with optional banana and tahini plus nondairy milk, in a medium saucepan over medium-low heat.
Stovetop oat groats:
- Rinse the whole oat groats in a fine mesh sieve.
- Transfer the oat groats and water to a medium saucepan and bring the contents to a boil. Once boiling, reduce the heat to medium-low and cover with a lid. Stir occasionally, adding more water as needed. The oat groats are done when soft enough to eat but with a chewy texture. If you like them a little chewier, simmer for 45 minutes. For softer oat groats, simmer for up to 60 mins. They should still have a bit of a chew.
- Then add the mashed banana and non-dairy milk to the saucepan and heat for about 3 minutes more, or until warm. Remove from the heat. Add desired toppings for serving.
Notes
-
- To serve warm, heat the soaked oat groats in milk or water on the stovetop. Simmer for about 5 minutes or until the desired temperature and texture. Add mashed, banana, tahini, and more non-dairy milk to taste for serving.
- When simmered for a long time, all the water may get absorbed. If this happens, the grains will start burning at the bottom of your saucepan, so add about one-half cup more water.
- Toppings - Try one of my healthy vegan and gluten-free oatmeal toppings.
- For Longevity Oats- Add 2 teaspoons of barberries, 1 tablespoon of flaxseed meal, 1 tablespoon of wheat germ, and 1 teaspoon of amla (dried gooseberry) powder per serving.
- For more protein, add hemp hearts, PF Fit Peanut Butter Powder, protein powder, or cooked red lentils
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
D says
What benefits are lost if you can only use steel cut oats?
Nisha Melvani, RDN says
Steel cut oats are slightly more processed than oat groats. Oat groats get chopped into steel cut. I use both. They are both are excellent whole-grain choices, but oat groats are slightly more nutritious and have a lower glycemic impact. Go with steel-cut if you want something quicker and still hearty!
Maureen says
Might be helpful to explain why dairy milk should not be used with alma powder in oat grouts, why you recommend non-dairy milk. (It curdles.) Otherwise, a reliable recipe. I find that I add boiling water and leave on the counter for 5 hours, then drain and add another round of boiling water and put that batch in the fridge overnight. Meets the chewiness I enjoy.
Nisha Melvani, RDN says
Hi. I do not heat my amla powder as this preserves its benefits. I add it for serving.
Tish says
Nice texture and flavor. Step up from my usual steel cut oats.
Nisha Melvani, RDN says
I love the texture too! Thank you.
Jenny Cheng says
Thanks for the recipe and info! Very helpful. Curious How oat groats are compared to steel cut oats?
Nisha Melvani, RDN says
Steel cut oat are also a good option. Steel cut oats are whole oat groats that have been sliced in half. Nutritionally they are similar, but have a shorter cooking time. They are the second most whole!
Garry Fay says
Why rinse the oat groats a second time?
Nisha Melvani, RDN says
To get rid of any reside from soaking. You don't have to but why not!
Sara says
Where do you buy oat grouts?
Nisha Melvani, RDN says
I linked a gluten-free brand here: https://amzn.to/4blp9NB
Orna says
Easy to make, and the result is Delicious
Nisha Melvani, RDN says
Thank you so much. Have a lovely week!