Raw oat dishes, such as overnight oats, are a great option for a healthy make-ahead breakfast or lunch. They can be endlessly customized to fit a variety of flavor preferences and dietary restrictions. However, raw oat dishes require different safety considerations than cooked oat dishes.
Oats are a type of cereal grain. The plant (Avena sativa) is harvested annually in the spring and then processed to produce the types of oat varieties that can be purchased from a grocery store. Traditionally, oats are cooked on a stovetop and eaten warm, but recipes using raw oats have grown in popularity. Raw-oat recipes offer a great alternative that can cut down on preparation time.
Oats can be purchased in many forms, which differ based on the way they are processed:
Raw oats are an incredibly versatile ingredient. You can add them as a topping to your favorite yogurt or blend them into a smoothie. One easy and nutritious way to enjoy raw oats is to make overnight oats by letting them soak in the refrigerator in water or milk.
Steel Cut Oats* or Pin Oats
- oat groats that have been cut into smaller pieces
*Refer to the manufacturer and product label/instructions to determine whether the oats you purchase can be safely consumed raw. Companies have different processes that may or may not allow raw consumption.
Rolled Oats (Old Fashioned Oats)
- oat groats that have been steamed, rolled under heavy machinery to be flattened, and dried to be shelf stable
Can Yogurt & Oatmeal Be Combined Together to Create a Healthy Lunch?
FAQ
Can you put raw oats on yogurt?
Is it safe to eat uncooked steel cut oats?
Can I eat steel cut oats soaked in milk without cooking them?
Can you just eat oats with yogurt?
Can You Eat Steel cut oats raw?
Quick-cooking oats and rolled oats can be used in baked goods, added to smoothies, or used to make oat bars, as they can be eaten raw and still be enjoyable. However, the same isn’t true for steel-cut oats. It isn’t very common for steel-cut oats to be eaten raw, as they do not have a very pleasant texture raw, and can be quite hard and chewy.
Are steel cut oats the best option for nutrition?
From a nutritional point of view, the two are very similar, but steel-cut oats have a higher fiber density, which is more satisfying and helps with weight control and glycemic control.
Do you have to soften steel cut oats before eating?
With steel-cut oats, you do have to soften them somehow before eating them. This could be through cooking them on the stove or in the microwave, to allow them to absorb moisture and become easier to chew, or you could soak them overnight in milk or yogurt to make overnight oats.
Do steel cut oats need to be soaked?
Raw steel-cut oats can be difficult for some to digest, and soaking the oats overnight, or cooking them, does a lot to help make the oats easier to digest. Soaking helps to improve digestion, as well as nutrient absorption, so it is very beneficial.