April 20, 2023 · Written by Foodtolive Team

How to Cook Oat Groats: Top 3 Easy Recipes

Oat groats are whole, minimally processed grains that are packed with nutrients and health benefits. They are a great alternative to refined grains like white rice or pasta, as they provide more fiber and protein, which helps keep you full for longer periods. Plus, they’re easy to cook and can be used in a variety of dishes. Here’s everything you need to know about oat groats and how to cook them.


Health Benefits of Oat Groats

Organic oats have about 5 grams of dietary fiber in one serving of a quarter cup. Furthermore, they contain a lot of protein and B vitamins. Organic whole oats are an excellent source of calcium, iron, magnesium, and copper, one of the finest among grains. Adding organic oats to your diet is excellent for the heart as they contain less than a gram of fat in a serving. High-fiber meals are associated with cardiovascular benefits, and they are perfect for digestion. Due to their high nutritional value and comparably low-calorie content, organic oat groats can be useful for weight management. They give you complex carbs that digest for a long time, preventing hunger pangs.


Types of Oat Groats

There are several types of oat groats available. Here are the most common ones:

Whole Grain Oat Groats: These are the least processed type of oat groats and contain the whole grain, including the bran, germ, and endosperm. They have a long cooking time, but retain their texture and flavor better than other types of oat groats.
Hulled Oat Groats: These are whole oat groats with the outer hull removed. They cook faster than whole oat groats but are still chewy and flavorful.
Steel Cut Oat Groats: Also known as Irish oats, steel cut oats are made by cutting whole oat groats into smaller pieces with a steel blade. They have a chewy texture and nutty flavor and cook faster than whole oat groats.


How to Use Oat Groats

Oat groats can be used in a variety of dishes, including porridge, soups, stews, pilaf, and salads. They can also be ground into flour and used in baking. You can also make oat milk from oat groats, which is the least processed form of oats and the most nutrient dense. Oat groats have a slightly nutty flavor and a chewy texture, making them a delicious and satisfying addition to many dishes.

Do Oat Groats Need to Be Soaked?

While it is not necessary to soak oat groats before cooking, soaking them overnight can help to reduce cooking time and make them more digestible. Soaking also helps to remove any phytic acid, which can inhibit the absorption of certain nutrients in the body. If you choose to soak oat groats, simply cover them with water and let them sit at room temperature for 8-12 hours. Then drain and rinse before cooking as usual.


How to Cook Oat Groats:

Cooking oat groats is simple and straightforward. Here’s a basic recipe to get you started:



  1. Rinse and drain oat groats.
  2. Add the oat groats to a pot with the water and salt (if using).
  3. Cover and bring the water to a boil over high heat, then reduce the heat to low.
  4. Simmer for 30 min.
  5. Remove the lid and simmer for 10 min longer, stirring occasionally, until water is absorbed.

Recipe Ideas:

Here are a few recipe ideas to inspire you to use oat groats in your cooking:

Creamy Oat Groats Porridge

Nourish yourself with this super-easy whole grain oat groats porridge. Can be made sweet or savory.

Prep Time: 10 min (+ 8 hours for soaking) | Cook Time: 20 min | Total Time: 8 hours 30 min | Servings: 4
Calories: 151 | Total Fat: 3g | Sodium: 9mg | Fiber: 4g | Protein: 6g


  • 1 cup organic whole grain oat groats (soaked overnight)
  • 3 cups water*
  • ½ tsp salt
  • 1 tbsp butter
  • topping ideas: honey, maple syrup, brown sugar, cinnamon, fruits, nuts, seeds, shredded coconut, peanut butter, etc.



  1. Soak oat groats overnight. Rinse and drain.
  2. In a medium saucepan, combine oat groats, water, and salt.
  3. Bring to a simmer and cover with a tight fitting lid.
  4. Reduce the heat to low and simmer for 20 min.
  5. Remove from heat and stir in butter.
  6. Transfer into a serving bowl, add your favorite toppings and enjoy!

*Note: Add milk to make the oat groats extra creamy. You can use any kind of milk you like.

Oat Groats Broccoli Salad

This grain salad is hearty and versatile! Made with colorful vegetables, cooked oat groats and topped with a tangy vinaigrette!

Prep Time: 15 min | Cook Time: 30 min | Total Time: 40 min | Servings: 3
Calories: 245 | Total Fat: 4.1g | Sodium: 32mg | Fiber: 3.3g | Protein: 6.5g


  • 1 cup hulled oat groats
  • 2 cups water
  • 1 stalk broccoli, florets and peeled stems, sliced
  • 1 large carrot, julienned
  • 1 medium shallot, sliced
  • 3 tbsp fresh dill, chopped
  • 4 oz feta cheese, crumbled
  • 2 tbsp red wine vinegar
  • 3 tbsp olive oil
  • salt & pepper, to taste



  1. Place the oat groats in a saucepan, cover with water and bring to a boil over high heat. Turn the heat to low, cover the pan and cook for about 30 minutes or until the groats are tender but still a bit chewy. If there is any remaining water, strain the groats to discard the water. Spoon the groats into a bowl.
  2. While the oat cooks, slice and chop the vegetables and herbs. Cook the broccoli in a steamer over boiling water for about a minute; allow to cool.
  3. Add the broccoli, carrot, shallot, dill, and feta cheese to the oat groats.
  4. Whisk together the vinegar, olive oil, salt, and pepper in a small bowl and pour over the salad.
  5. Toss the mixture to coat and enjoy!

Vegetable Oat Soup

Made with fiber-rich ingredients this hearty oat soup is perfect for a healthy lunch or dinner. Easy to make on the stovetop in an hour!

Prep Time: 10 min | Cook Time: 1 hour | Total Time: 1 hour 10 min | Servings: 8
Calories: 189 | Total Fat: 3.7g | Sugar: 5.8g | Fiber: 6g | Protein: 5g


  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 2-3 cloves garlic, minced
  • 2 medium carrots, peeled
  • 3 ribs celery, chopped
  • 2 medium Yukon Gold potatoes, diced
  • ¼ cup tomato paste
  • 8 cups vegetable broth
  • 1 cup organic steel cut oats
  • 3 cups packed fresh baby spinach
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • ½ tsp kosher salt or to taste
  • ½ tsp ground black pepper or to taste
  • 1 bay leaf



  1. In a large pot, heat oil on medium heat. Add onions and garlic to pot and sauté for 3-4 minutes.
  2. Add carrots, celery, and potatoes to the pot and sauté another 5 minutes.
  3. Stir in tomato paste.
  4. Add broth, steel cut oats, and all seasonings. Bring to a boil.
  5. Cover, then lower heat and simmer for 50-60 min until the oat is tender and fluffy.
  6. Add baby spinach and stir.
  7. Sprinkle on chopped fresh herbs.
  8. Serve with warm crusty bread and enjoy!

In conclusion, oat groats are a nutritious and versatile whole grain that can be used in a variety of dishes. They are easy to cook and have many health benefits, including lowering cholesterol levels and reducing inflammation. So give oat groats a try and enjoy their delicious flavor and satisfying texture!