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Rolled oats, the amazing, healthy cereal


Oats are incredibly versatile and are a hearty, healthy option for meals and snacks.

What are rolled oats?

Made from oat groats, rolled oats have been dehusked, steamed and rolled flat under heavy rollers. The tough outer bran is removed and they are lightly toasted.

The outer bran layer is nutritious, but also makes oats tougher to chew and turn rancid sooner. Removal of the outer bran layer makes oats easier to chew, digest and ensures they are more shelf stable.

Rolled oats retain their texture when cooking better than quick-cook or instant oats, but are softer than steel cut oats.

  • Steel cut oats: Groats with husks removed, cut into pieces. Less processed, chewy, cooks slower, retains shape after cooking.
  • Rolled oats: Groats with husks removed, steamed and rolled flat. Slightly processed, cooks faster than steel cut, not chewy, slightly retains shape after cooking.
  • Quick oats: Groats with husks removed, steamed, rolled flat, cut into smaller pieces. Slightly processed, cooks quickly, not chewy, doesn’t retain shape after cooking.


Rolled oats are highly nutritious and easy to cook, so they make a great ingredient to get more nutrition into your daily routine. They are a great gluten-free source of healthy carbohydrates, fiber and protein.

In 1/2 cup dry rolled oats:

  • Calories: 133
  • Fat: 1g
  • Protein: 4.5g
  • Fiber: 4.8g (20% RDI)
  • Carbohydrates: 30g
  • B6: 0.1mg (8% RDI)
  • Iron: 1.2mg (15% RDI)
  • Manganese: 1mg (53% RDI)
  • Selenium: 17.8μg (26% RDI)

RDI - Recommended daily intake based on 2000 calorie per day diet

Rolled oats contain a soluble fiber called beta-glucan, which can help reduce LDL and cholesterol levels, reduce blood sugar, increase growth of good bacteria and provide a sustained feeling of fullness.


How to use them

Since rolled oats undergo a small amount of processing, they are actually ready to eat. This makes them easy to use in so many ways. Here are a few ideas:

  • Oatmeal: Make it sweet or savoury, see our recipe below for simple oatmeal.
  • Overnight oats: Mix your regular oatmeal ingredients in a jar, refrigerate and enjoy the next day.
  • Energy balls: No need to cook! Try cacao powder, dates, oats and walnuts. Pulse in a blender, roll into balls and refrigerate.
  • Granola: Mix your favourite nuts, seeds, dried fruits with oats, maple syrup and coconut oil. Cook at low heat until dry.
  • Energy bars: Similar to overnight oats, except we like to add flax seed, chia seeds and hemp hearts to increase protein and healthy fats. Pulse chia and flax seed to create a powder if desired.
  • Flour substitute: Put rolled oats into a blender and pulse until you have a powder. It makes a nutritious flour that tastes great in pancakes, baked goods and more!
  • Creamier smoothies: Add a tablespoon of rolled oats to your smoothie for a creamier, smoother texture.
  • Oat milk: Blend 1 cup of oats in 4 cups of water with 1 date for about 1 minute. Strain through a cloth twice.



Simple Oatmeal Recipe



½ cup rolled oats
1 ½ cup water (or milk, or a mixture of both water and milk)
½ tsp cinnamon powder
1 pinch of salt (optional)


Mix all ingredients in a pot, bring to a boil.
Reduce heat and simmer until all liquid is absorbed, about 5-8 minutes

Top with fruits, nuts, seeds, cacao nibs or your favourite toppings.



Oats for your business

Oatmeal bowls are becoming more and more popular as people get to know how delicious, filling and healthy they are. They make a perfect addition to any restaurant menu, as they are easy to prepare.

Contact us today to chat more about oats and your business!