Oat Groats Recipe
This post may contain affiliate links. Please read my disclosure policy.
Master the perfect Oat Groats Recipe with this easy Instant Pot method or stovetop option! Learn what oat groats are, their nutrition benefits, where to buy them, and expert tips for success. Ready in under an hour for healthy, versatile meals!
If you’re like me and looking to add more whole grains to your diet, let me introduce you to one of my favorites: oat groats. This hearty grain is the foundation of so many oatmeal varieties we know and love, but cooking them from scratch takes things to a whole new level of nutrition and flavor. I’m sharing my simple Instant Pot Oat Groats Recipe that’s perfect for meal prep, breakfast bowls, or as a side dish. It’s foolproof and incredibly customizable. And if you don’t have an Instant Pot, no worries—I’ve got a stovetop, slow cooker, and rice cooker versions, too!
Meal Prep Staple at My House!
Once we discovered cooking oat groats in the Instant Pot, we haven’t turned back! They are a meal prep staple at my house for quick and easy breakfasts and to use in some recipes where I might use rice, quinoa, or couscous. We make a large batch on the weekends and sometimes again during the week as well.
I hope you give them a try! If you do, let me know your favorite way to enjoy them!
Why You’ll Love This Oat Groats Recipe
- Quick and Easy: The Instant Pot cuts cooking time to under 45 minutes, and the stovetop option is just as simple, making wholesome eating a breeze.
- Versatile Flavor: The nutty, chewy texture pairs perfectly with sweet toppings like fruit and honey or savory additions like veggies and herbs.
- Meal Prep Friendly: Make a batch and enjoy it all week—oat groats store beautifully in the fridge or freezer for quick meals.
- Nutrient-Packed: Loaded with fiber, protein, and essential nutrients, this recipe fuels your body with sustained energy and heart-healthy benefits.
- Budget-Friendly: Oat groats are affordable, widely available, and stretch far, making this a wallet-friendly way to eat whole grains.
What Are Oat Groats?
Oat groats are the whole, unprocessed oat kernel with only the outer hull removed. Unlike rolled oats or steel-cut oats, which are further processed for quicker cooking, oat groats are the most intact form of oats. They have a chewy texture similar to barley or farro, with a mild, nutty flavor that’s incredibly versatile. Think of them as the “whole grain” version of oats—perfect for savory pilafs, salads, or creamy porridges.
Where to Purchase Oat Groats
You can find oat groats in most well-stocked grocery stores, often in the bulk bins section or near the grains and rice. Health food stores like Whole Foods or Sprouts usually carry them, and they’re widely available online through retailers such as Amazon or Azure Standard (affiliate links). Look for organic options if that’s your preference—they’re affordable and store well in your pantry for months.
Now, let’s get to the recipe. This makes about 4 servings as a side or base for bowls, and it’s super easy to scale up.
Ingredients
Be sure to see the recipe card below for the full listing of ingredients, instructions, notes, and estimated nutritional information.
Here’s everything you need to make these hearty grains: oat groats, water or broth, and salt (optional)!
That’s it! Keep it simple, or jazz it up with add-ins like cinnamon, fruits, or herbs after cooking.
Step by Step Instructions
- Rinse and drain the oat groats and add to the Instant Pot insert.
- Add the water or broth and the salt, if using. Secure the lid and cook.
- Release the pressure, remove the lid and stir the oat groats.
- Serve.
Alternative Cooking Methods
No Instant Pot? You can also easily cook oat groats in a saucepan on the stove! The ingredients remain the same.
Stovetop Method:
- Rinse the Groats: Rinse under cold water as above.
- Boil the Liquid: In a medium saucepan, bring 3 cups of water or broth to a boil over high heat. Add a pinch of salt if desired.
- Add Groats and Simmer: Stir in the rinsed oat groats, reduce heat to low, cover, and simmer for 45-50 minutes, stirring occasionally. Check for doneness—they should be tender but still chewy.
- Rest and Drain: Remove from heat and let sit covered for 5-10 minutes. Drain any excess liquid.
Total time: About 55-60 minutes
Slow Cooker:
Use a 1:3 ratio of groats to liquid and cook on low for 6-8 hours or high for 3-4 hours. Check for doneness and drain excess liquid if needed.
Rice Cooker:
Oat groats can also easily be cooked in a rice cooker following the manufacturer’s instructions for cooking brown rice.
Tips and Variations
- Meal Prep Magic: Cooked oat groats store beautifully in the fridge for up to 5 days or freeze for 2-3 months. Reheat with a splash of water.
- Adjust Liquid for Texture: The 1:2 groats-to-liquid ratio works best for a firmer pilaf-style texture, but adjust slightly if you prefer a creamier texture. A 1:3 ration produces a creamier porridge.
- Pro Tip: Soak the groats overnight to reduce cooking time by about 10 minutes and improve digestibility.
Recipe Success Tips
- Check for Freshness: Ensure your oat groats are fresh by purchasing from a store with high turnover or checking the expiration date. Stale groats can taste off and take longer to cook.
- Stir Minimally on Stovetop: Over-stirring during stovetop cooking can make the groats gummy. Stir just enough to prevent sticking.
- Cool Before Storing: Let cooked groats cool slightly before transferring to airtight containers to prevent condensation and sogginess in the fridge.
Variations
- Sweet Breakfast Bowl: Stir in milk, maple syrup, fresh berries, sliced almonds, or a dash of vanilla extract after cooking for a cozy breakfast. We also love to use butter, maple syrup, ground cinnamon, pistachios, and raisins for a breakfast bowl.
- Savory Grain Bowl: Use vegetable or chicken broth instead of water, and mix in sautéed mushrooms, spinach, fresh herbs, or grilled chicken for a hearty meal.
- Meal Prep Friendly: Cooked oat groats store well in the fridge for up to 5 days or in the freezer for 2-3 months. Reheat with a splash of water or broth to restore texture.
- Overnight Soak Option: Soak groats overnight in water to reduce cooking time by about 10 minutes and enhance digestibility, especially for sensitive stomachs.
Frequently Asked Questions
Oat groats are whole oat kernels with only the hull removed, making them the least processed. Steel-cut oats are groats chopped into smaller pieces, and rolled oats are steamed and flattened groats. Groats take longer to cook but offer a chewier texture and more intact nutrients.
Absolutely! Their chewy texture makes them a great substitute in grain bowls, pilafs, or salads. We also enjoy them as a side dish in place of rice or quinoa. Just adjust cooking times and liquid ratios as needed.
Yes, oat groats are naturally gluten-free. However, if you have celiac disease or gluten sensitivity, choose certified gluten-free oat groats to avoid cross-contamination during processing.
Store cooled oat groats in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat with a splash of liquid to restore texture.
Mushiness can result from overcooking or too much liquid. Stick to the 1:2 ratio for a chewier texture, and check doneness early to avoid overcooking.
This recipe is a game-changer for anyone wanting to eat more whole foods without the fuss. Oat groats are nutritious, budget-friendly, and so satisfying—give them a try and let me know how you customize yours in the comments below!
Oat Groats Recipe
Equipment
- Instant Pot 6-quart, optional
Ingredients
- 1 cup oat groats, rinsed
- 2 cups water or broth
- pinch salt, optional
Instructions
- Rinse the Groats: Give your oat groats a good rinse under cold water in a fine-mesh strainer to remove any dust or debris.
- Add to Instant Pot: Place the rinsed groats in the Instant Pot insert. Add the water or broth and a pinch of salt if using.
- Pressure Cook: Secure the lid and set the valve to sealing. Cook on Manual/High Pressure for 30 minutes.
- Quick Release: Choose the quick-release method to quickly release any remaining pressure.
- Stir and Serve: Open the lid, stir with a spoon, and drain any excess liquid if needed. Serve.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Enjoy!
Robyn xo
