The 8 best substitutes for oatmeal for your recipes
If you are looking for a healthy, whole grain flour that is packed with nutrients, oatmeal is definitely one of the best options, with a distinctive nutty flavor.
Can easily replace white flouras well as other options that you can try to avoid, in almost any recipe.
However, when it comes to replace oatmeal in baking and cooking in general, you may find it difficult to find a suitable substitute that meets both texture and nutritional requirements.
Read on to discover some of the best substitutes for oatmealWhether you need a quick replacement or want to try something new.
The best substitutes for oatmeal
As the name suggests, oatmeal is made from oat groats, and it is an incredibly nutritious flour as it comes from whole grains.
The fact that it is produced from whole grains makes this flour high on the list of healthy, nutrient-packed flours, especially as a substitute for white flour.
Depending on the brand, you may be able to find oat flour made from clean, husked oats, as well as oat flour or rolled oats.
Aside from its role in dough formation, oatmeal is also a popular choice for bakers for its specific nutty aroma and unique flavor.
Also, a significant difference between wheat flour and oat flour is in the texture of the baked goods. If you use oat flour instead of wheat flour, you’ll notice that your baked goods retain moisture longer.
When it comes to baking recipes, such as yeast bread, it is recommended to mix oat flour with wheat flour in a 1:3 ratio for best results, and that is due to the role of gluten in the formation of mass.
Oatmeal, in fact, is a much better choice in no-bake recipes as it adds a beautiful nutty aroma. It is recommended to use freshly ground oatmeal whenever possible as it provides the best texture, flavor and aroma.
As for storage, if you want to extend its shelf life, you need to store oatmeal in an airtight container in the freezer. Stored like this, oatmeal can last for a few months.
What is the best substitute for oatmeal that you can use in both your cooking and baking recipes? Read on to find out more about all the available alternatives.
1. Homemade oatmeal
If you have some oats lying around, making your own oatmeal is the easiest thing in the world. In fact, it’s even better to make your own oatmeal if you have a brand of oatmeal that you trust and like.
When making oat flour, it is better to choose whole oats, as this will keep all the necessary nutrients and you will get a high-quality flour.
Therefore, for this particular recipe, we suggest you steer clear of quick oats or steel cut oats.
In addition to the desired amount of whole rolled oats, you will need a quality food processor or mixer that is capable of forming a fine flour.
Add the oat flakes to the food processor or blender, and process them until you get a fine flour, and that’s it!
Be sure to store the flour in an airtight container and keep it in a dry space or in your freezer for up to 3 months.
2. Soybean meal
Soy flour is a great gluten-free oatmeal substitute, made from roasted soybeans. Many people tend to switch from wheat flour to soy flour as it is packed with protein as well as being completely gluten free.
When choosing soy flour, it is important to consider its fat content. If you purchase a brand of whole soy flour, you need to store it in the fridge or freezer, as it can develop an off-flavor or aroma if not stored properly.
Since it is gluten-free, you will need to mix the soy flour with wheat flour or another type of flour that can provide the necessary structure in baked goods.
3. Brown rice flour
Another ideal substitute for oatmeal is brown rice flour. You’ll notice that it has a somewhat gritty texture, and like oatmeal, it’s gluten-free.
Another important similarity between this oatmeal substitute and oatmeal proper is that both options offer a slightly toasted, nutty note that can elevate any baked dish, especially desserts.
Contrary to what you might gather from its name, brown rice flour is usually completely white. Like other types of gluten-free flour, it requires the addition of wheat or another similar type of flour for more complex baked goods.
Other than that, it’s an amazing addition to all dishes that require thickening, and you can easily use it in place of regular flour for your sauces, soups, and similar dishes.
4. Coconut flour
Another gluten-free alternative to oatmeal that is a great and healthy flour option is coconut flour, made from dried coconut meat.
It is usually a fairly fine powder, with a very smooth texture and a bright white color. Like other types of gluten-free flour, you can’t rely on coconut flour to form a cohesive dough on its own.
However, in combination with glutinous types of flour, it can be used for your favorite baked goods. It goes especially well in desserts as it adds that unique coconut aroma and flavor, but isn’t too overpowering.
It’s also important to note that coconut flour is starch-free and therefore carb-free, making it a great option if you’re watching your carb count.
5. Almond flour
Almond flour is an amazing substitute for oatmeal in baking, especially if you’re looking for that toasty, nutty aroma you’d get from oats.
Almond flour is typically produced from blanched and ground almonds, and the boiling step removes the skins. Some people tend to confuse almond flour with almond flour, but they are totally different.
Almond flour is a fine powder that can be used in cooking and baking, while almond flour has a coarser, coarser texture.
Also, although it has a slightly nutty aroma, almond flour will not alter the flavor of your dish, as the almond flavor is not overly dominant.
Almond flour can replace oatmeal in all kinds of dishes and baked goods, such as pancakes, bread, or even pasta.
6. Barley flour
Made from ground whole barley grain, barley flour is another extremely nutritious and healthy whole grain flour option, and also a decent alternative to oatmeal.
Like oat flour and the alternatives we’ve mentioned before, if you use this type of flour for baking, you should combine it with wheat flour.
Barley flour, usually mixed with wheat flour, is often used to make flatbreads, noodles, as well as baked goods to add nutrients.
However, barley flour is a great alternative to whole wheat flour in sauces, soups, and sauces if you’re looking for a healthier thickening agent.
7. Chickpea flour
This oatmeal substitute is an absolute favorite among athletes and people who prioritize protein in their diet, as it is packed with high-quality protein.
Chickpea flour is also a gluten-free option, and is low in calories (especially when compared to wheat flour) as well as carbs.
The chickpea flour texture is extremely fine and dense, but also quite sticky. It is precisely this stickiness that makes it an excellent binder in confectionery, and can even replace some heavier types of flour.
You can also add it to your burgers, veggie burgers, or any dish that requires a strong binder. You can also use it to coat meat and vegetables when frying as a healthy batter.
8. Quinoa flour
Everyone knows by now all the incredible health benefits and impressive nutritional profile of quinoa, which is often used as a substitute for rice.
However, not many people are aware of quinoa flour, which is packed with important nutrients, especially protein and fiber.
Since quinoa flour can be quite expensive, if you want to save money and make it at home, you should know that it is just as easy to make as homemade oatmeal.
The only additional step is that the quinoa must be roasted and then cooled before it is ground or blended into a powder. Toasting it will release that nutty aroma that makes quinoa flour so unique.
Also, to get the best possible texture, be sure to sift the quinoa powder after processing to remove any large chunks.
How to choose an oatmeal substitute
If you need oatmeal for a specific recipe, but have run out or can’t find it in stores, you can always make your own with your favorite brand of whole oats.
One significant advantage of oat flour over wheat flour is that it is gluten-free and offers a decent amount of protein and fiber while being relatively low in calories.
Be aware that some brands of oat flour include additional ingredients and the mix is no longer gluten-free.
Therefore, if you have a sensitivity or intolerance to gluten, it is important to always study the ingredient list before buying a product. Luckily, many oatmeal substitutes are also gluten-free:
- The better choice– Homemade oatmeal is hands down the best substitute for store-bought oatmeal, and you won’t notice any difference in your recipe.
- flour properties: If you’re not looking for a fairly neutral flavor profile and simply want an alternative that has properties similar to oat flour, you can’t go wrong with soy flour, brown rice flour, and barley flour.
- Flavor & aroma: coconut flour and almond flourOn the other hand, they have a very characteristic flavor and aroma. Almond flour has an aroma quite similar to that provided by oat flour, while coconut flour brings the unique flavor that we all know and love. So if your focus is on the flavor profile and not so much on the cooking and thickening properties, you can choose between these two options.
- nutritional profile: Lastly, gram flour and quinoa flour are the best choices for protein-based diets, as they offer impressively high protein/low carb, high fiber content.