Breakfast Oat Groats
Have you heard of oat groats? They are the whole oat. A long, but meaty looking grain, like a cross between spelt and rice.
Oat groats are the whole form of the oat, before it is cut to make ‘steel cut oats’ and before it is rolled to make ‘rolled oats’.
The texture of this breakfast oat is more hearty then a batch of steel cut oats. Oat groats (also known as whole oats) retain the beneficial bran and germ when harvested.
If you are looking for a way to change up your morning breakfast routine, this may be it.
WHERE TO FIND OAT GROATS
Looking to try this delicious, wholesome, heirloom breakfast oatmeal? You can buy them online at Amazon, through Bob’s Red Mill, and Thrive Market.
I purchase mine for local health food markets like Mother’s Market. Some Whole Foods Markets may carry them in the bulk isle or in the hot cereal section.
OATS ARE AVAILABLE IN 4 BASIC FORMS
- Instant Oats or Quick Oats
- Rolled Oats
- Steel-Cut Oats (Scotch & Irish Oats)
- Oat Groats (Whole Oats)
OATS FOR MEAL PREP
A batch (or two) of oat groats holds well in the fridge for 5-7 days. If you are looking for a way to prepare your breakfast in advance for an easy grab-and-go option, this is it.
TOPPINGS FOR YOUR BREAKFAST GRAIN BOWL
I make a triple batch for one of my clients every week. I portion the oats out into a serving of ¾ of a cup, in individual glass containers. I top each portion with the following:
- 1 Tbsp ground flax seed
- A drizzle of flax seed oil
- 1 Tbsp slivered almonds
- 1 Tbsp unsweetened dried cranberries by Eden Foods
- 2 Tbsp fresh blueberries
Enjoy them cold or re-heat them on the stove with a little water. Your choice. They are delicious either way.
BENEFITS OF OATS
Oat groats (also known as whole oats) retain the beneficial bran and germ. Just like with any grain, the more processed oats are, the more their flavor and nutrients are compromised.
If you are looking for more health supportive nourishment and more flavor in your breakfast, reach for oat groats.
- Oats are a blood and chi (life force energy) tonics
- Supports overall chi circulation in the body
- They support kidneys, stomach, heart, lung and large intestines
- High in protein, they have an amino acid content similar to that of wheat
- Naturally high in fat, they support high stamina and warmth in the body
- Oats retain more of their original nutrients than refined wheat products
- Considered an adaptogen grain, they improve resistance to stress and support being in a healthy state of balance
- Oats help stabilize blood sugar, regulate thyroid, soothe the nervous system & digestive system, and reduce cholesterol
You can learn more about the benefits of oats and other whole foods from books like The New Whole Foods Encyclopedia by Rebecca Wood.
WASH YOUR GRAINS
Just like with preparing rice, quinoa and other grains, it is important to wash your oat groats before cooking. All you need is a small sieve (a fine mesh strainer).
You can get them anywhere kitchen utensils are sold and they are relatively cheap. It will become a staple in your kitchen.
Adding the oats after the water is boiling will make for a chunkier, separated and texturized breakfast oatmeal, which is what I prefer.
Looking for a more creamy breakfast oatmeal? Simply add the oats to the pot with the cold water, then bring to a boil, and down to a simmer. Stir frequently till just about done, then cover with a lid and let stand for 10 minutes.
IF YOU LIKE THIS RECIPE, TRY THE FOLLOWING
- Grain-Free Lemon Poppyseed Muffins
- Overnight Oats
- Date Walnut Energy Balls
- Carob Avocado Mousse
- Chef Tips From My Cooking Classes
If you make this recipe, please let me know. Bookmark this recipe and leave a comment below or take a photo and tag me on Instagram with #starseedkitchen #highvibrationalfood.Print
Breakfast Oat Groats
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 2–3 servings 1x
- Category: Breakfast
- Method: Stove Top
- Cuisine: Healthy
The texture of this warm breakfast whole oat oatmeal is more hearty then a batch of steel cut oats. Oat groats (also known as whole oats) retain the beneficial bran and germ when harvested. If you are looking for a way to change up your morning breakfast routine, this may be it.
FOR THE OATS
- 1 cup of organic oat groats
- 3 cups of water
FOR THE TOPPINGS
- 1 banana, sliced
- 1 Tbsp raw, chunky almond butter
- 1 Tbsp ground flax seed
- ½ Tbsp flax seed oil
- 2 Tbsp sliced almonds
- 1 teaspoon local bee pollen
- Add 3 cups of water to a medium pot and bring to a boil. Meanwhile, wash your oat groats in a sieve and set aside.
- Once the water is boiling, add oats. Stir well and bring to a slow simmer. Place the lid slightly ajar so steam can escape. Simmer for 25 minutes, stirring occasionally.
- After 25 minutes, turn of stove and cover pot with lid. Let sit for 10 minutes to finish cooking.
- Remove lid, stir well and serve or set aside and store in airtight glass container for breakfast all week. Oats are good for 7 days in the fridge.
- Adding the oats after the water is boiling will make for a chunkier, separated and texturized breakfast oatmeal, which is what I prefer.
- Looking for a more creamy breakfast oatmeal? Simply add the oats to the pot with the cold water, then bring to a boil, and down to a simmer. Stir frequently till just about done, then cover with a lid and let stand for 10 minutes.
Keywords: Breakfast oatmeal, breakfast oats, breakfast oats recipes, breakfast oats ideas, oat groats breakfast, oat groats breakfast recipe, breakfast oat groats, oat groats recipe, oat groats cooking, oat groats nutrition
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ABOUT THE AUTHOR
Hi, I’m Whitney Aronoff, a Holistic Chef based in Laguna Beach, California. I graduated from the health supportive culinary school, The Natural Gourmet Institute, in New York City.
I work as a personal chef for Vegan, Vegetarian, Paleo & Gluten-Free clients, creating custom meal prep menus and recipes. I also teach customized cooking classes, with a focus on healthy, whole foods cooking.
My goal is to help people feel their best by sharing the delicious, healthy recipes I prepare weekly for my clients. I want you to have the energy to live your best life and fulfil your dreams. As we become more conscious and make more quality food choices, our body, mind, soul and the planet benefits. Cheers to your health.
I love oat groats for breakfast. My new favorite, thank you.
Johanna Anderson says
I finally found whole oat groats. I love cooking oats in my electric pressure cooker/instant pot, so I tried these too. I truly didnt expect them to take so long. After two batches I now realise they need cooking on high pressure for 55 minutes – thats a lot of time, but no problem, although I might try soaking them first.
Anyway, oat groats make the best porridge. Even with water they are so creamy, and have a lovely chewiness. So worth the hours cooking [although I will just put the timer on now i know how long they take so they are ready at 8am in the morning].
Chef Whitney Aronoff says
Feel free to soak them for 4 hour or over night if you want a softer or creamier porridge. Like with all grains, the longer your cook them the more healing and medicinal they are. Enjoy!
Tiffini Ludwig says
Sooo tasty!! Thank you, thank you, thank you 🙏
Yay, another oat groats fan!
Delicious! Brought groats by accident, but once I cooked and added: raisins bananas cinnamon and brown sugar, so good😋 thanks
I’m so glad you enjoyed them. I like the combo you did. A nice sweet breakfast. Enjoy!
Hi Whitney, First time making Oat Groats with your clear & easy-to-follow recipe. Thank you for your notes & suggestions. My pot of oats turned out perfectly delicious.
Hi Whitney, First time making Oat Groats with your clear & easy-to-follow recipe. Thank you for your notes & suggestions. My Oat Groats turned out perfectly delicious. I’ve been eating them, for breakfast, with sliced banana & a little unsweetened almond milk. So good.
I’m so glad you are enjoying! Thank you for your comment.
Grace Jehovah says
My daughter, named Whitney, bought it for us to eat as breakfast. It almost killed me from the stress of chewing and my body reacted badly to digest. The heat I felt was too much . It felt like chewing rubber . Where did we go wrong in the cooking? I cooked by bringing it to boil on the stove and left overnight . Continued cooking for over an hour . Thanks
Hi Grace. There could be many variables. It may have been the quality of the oats (meaning they were old and rancid). The water to oat ratio may have been wrong. They don’t need to cook for more then an hour so no need to leave them on the stove over night. If you have sensitive teeth, I would soak the oats (along with rice and any grain overnight to make them easier to chew). Soak overnight in water, drain, and then cook if that works better for you sensitive teeth.
Amy gillis says
Why bee pollen??? What does it do for the recipe or my health?
Bee pollen is just a topping suggestion. Some people like it on a bowl of oatmeal, on a smoothie, etc. Bee pollen is a natural plant based protein and supports you in adapting to your environment. It is great to eat during spring to reduce allergies.
Hello, thanks for the recipe, just trying it now. I have a query about washing the oats first. It has been shown that communities who rely almost totally on rice, and who wash their rice, are more likely to catch beriberi as it reduces thiamine (vitamin B1) content. This was research into monasteries and nunneries- and yes it was the men who didn’t wash their rice who were healthier. Might it be the same for oats? Just wondered, does it taste better to wash out the chaff?
I haven’t noticed a taste difference. But I do soak my oats overnight before cooking. Check out The Weston A Price Foundation for more information about the ancestral practice of soaking your grains before cooking. Hope that is helpful 🙂
I was curious about whether to retain the oat soaking water too. So I took Whitney’s advice and searched on the Westin A Price Foundation website and cracked open my copy of the Nourishing Traditions cookbook (whose author founded the Westin A Price Foundation). Read several articles about soaking grains and beans. For beans it was very clear that the soaking water should be thrown out. But for oats or grains, it was not directly stated what to do with the soaking water, although… one recipe on the website and several recipes in the Nourishing Traditions cookbook seem to -imply- the oat soaking water is retained and used in the cooking.
Hi. I do drain the water of the soaked oats. Then I cook them with 3 to 3 1/2 cups of water per 1 cup of soaked oats. I make 2 batches a week. Enjoy!
The “Notes” on this recipe were invaluable! I love the oat groats chewy and separated but hadn’t yet figured out what made the difference. And love the suggestion of bee pollen, why didn’t I think of that before? Excellent recipe. Thank you!!! <3
Will be trying your version soon, they sound great. I use an instant pot inside another and steam the groats with two sliced up apples, cinnamon, allspice, a ripe banana. I look forward to next week’s batch.
That sounds great James. Enjoy!