Oat Alternatives: Benefits and Recipes

Oatmeal is a classic breakfast dish, loved for both its flavor and versatility.

In fact, you may already be enjoying your oatmeal, sweet or savory, when you start switching up your ingredients.

However, if you’re feeling stuck in a rut with your morning meal or are looking for gluten-free, high-protein, or keto-friendly alternatives, there are plenty of options available.

Here are 12 tasty oatmeal alternatives you can make at home.

1. Amaranth

Amaranth is an ancient grain with a slightly sweet, nutty flavor that is a good substitute for rolled oats.

In addition to being gluten-free, amaranth is a good source of several essential nutrients, including protein, fiber, iron, and manganese (1).

Try making an easy breakfast porridge by combining amaranth with coconut or almond milk and simmering it for about 20 minutes, until it becomes soft and creamy. Then, top it with your favorite fruits and add a drizzle of honey or maple syrup to sweeten your breakfast.

2. Millet

Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium and folic acid, millet may be the most nutritious substitute for oatmeal (2).

To make a simple and delicious breakfast porridge with millet, combine the millet with the milk of your choice in a saucepan, bring to a boil, reduce the heat and simmer for 20 to 25 minutes, until thickened. it is fully cooked.

Stir in your favorite sweetener and sprinkle with toppings such as sliced ​​fruit, nuts or shredded coconut. Dig!

3. Quinoa

With its nutty taste, quinoa can provide you with plenty of protein and flavor in an alternative to oatmeal.

In addition to its impressive protein content, quinoa is packed with fiber, iron, magnesium, and folate (3).

Best of all, quinoa oatmeal can be super easy to make. Simmer your quinoa with almond or coconut milk and a drizzle of maple syrup until fully cooked.

Top it up with fresh fruit and other protein-rich ingredients — like almonds, walnuts, nut butter, or chia seeds — to give your breakfast an instant boost.

4. Buckwheat

Buckwheat is a protein-rich whole grain known for its earthy taste.

Buckwheat groats contain a high amount of fiber, as well as vitamins and minerals like potassium, phosphorus, and magnesium (4).

For a quick and easy weeknight breakfast, combine your cooked buckwheat groats with milk and your favorite toppings — like bananas, berries, raisins, nuts, or seeds — and enjoy.

5. Ground flax seeds

If you’re looking for a nutrient-dense, grain-free breakfast, consider adding flaxseed to your next shopping list.

Packed with B vitamins, fiber, protein, and omega-3 fatty acids, flaxseed is a versatile and nutritious ingredient to have on hand (5).

To make flaxseed porridge, mix flaxseed meal with coconut milk, vanilla, and cinnamon and store overnight in your refrigerator. Serve it as is or heat it up in a pot with ingredients like nut butter, shredded coconut, or fresh fruit.

6. Nuts and seeds

Nuts and seeds can be a great grain-free substitute for oatmeal if you follow a paleo diet.

Along with being high in heart-healthy fats, fiber, and protein, foods like almonds, pumpkin seeds, sunflower seeds, walnuts, and pecans are all high in essential vitamins and minerals (6, 7, 8, 9, ten).

Add your choice of nuts and seeds to your food processor and pulse until the mixture is broken into chunks similar in size to oats. Cook with your favorite dairy-free milk or add more flavorful toppings like berries or nut butter.

7. Brown rice

Brown rice is a highly nutritious whole grain that provides a healthy dose of fiber, protein, manganese, and selenium in every serving (11).

You can use it to make brown rice porridge for breakfast, a delicious and nutritious alternative to oatmeal.

Simply combine cooked brown rice with your favorite milk, fruit, honey and cinnamon in a pot and bring to a boil. Reduce the heat, simmer for about 20 minutes until cooked through and enjoy!

8. Berries of wheat

Made up of the bran, germ, and endosperm of the wheat grain, wheat berries are a type of whole grain with a crunchy texture and earthy taste.

Not only are wheat berries a good source of fiber and protein, but they can also boost your intake of several key micronutrients like iron, zinc, and magnesium (12).

You can eat cooked wheat berries in place of oatmeal and pair them with fresh fruits, nuts, and milk or yogurt for an easy and satisfying morning meal.

9. Chia seeds

Low in carbs but high in protein and heart-healthy fats, chia seeds are a great alternative to oatmeal when following a low-carb or ketogenic diet (13).

You can try making chia seed oatmeal overnight by combining chia seeds with shredded coconut, unsweetened almond milk, your favorite spices, and a low carb sweetener. .

You can also add sliced ​​almonds, nuts or dried fruits to enhance the flavor.

10. Hemp seeds

For an easy way to get more healthy fats, fiber, protein, and vitamin E into your daily diet, consider using hemp seeds in place of your oatmeal (14).

Hemp seeds work best when combined with other keto-friendly ingredients, such as chia seeds or flax seeds, to create a delicious breakfast bowl.

Combine them with unsweetened almond milk, stevia, almond butter, and pecans. Heat it up on the stove or in the microwave and enjoy your keto-friendly breakfast.

11. Almond flour

Made from blanched and ground almonds, ground almonds can be used in many of your favorite baked goods in place of oats.

It’s also packed with important nutrients, helping to boost your fiber, protein, and vitamin E intake (15).

Almond flour has a coarser consistency than almond flour and works especially well in foods like cookies, cakes, muffins and quick breads.

12. Spelled flour

Spelled flour packs a nutritional punch. It has a good amount of protein, fiber, manganese, and niacin in each serving (16).

It also has a rich taste and chewy texture that can make it a good substitute for oats in baking.

You can buy spelled flour as is or blend spelled berries in a food processor to make spelled flour at home.

You can use spelled flour in place of oats when making your favorite muffins, breads, cookies, scones or cakes.

Whether you’re trying to increase your protein intake or follow a paleo, ketogenic, or gluten-free diet, there are plenty of oatmeal alternatives to choose from.

In addition to changing up your breakfast base with some of the options listed above, you can get creative with your toppings and mix-ins.

Fresh fruits, nuts, seeds, nut butters, chocolate chips, coconut flakes, jam, cinnamon, vanilla, and nutmeg are all tasty toppings you can try.

Don’t be afraid to get creative with your oatmeal alternatives. All of these oat alternatives can be combined with delicious, nutritious toppings. Have fun with your breakfast recipes, whatever your dietary needs!

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