Oat Groats What Are They & How Do You Cook Them?

Just when you think you have tried most of the whole grains and cereals a different one crosses your path. Such is the case with myself and oat groats. Recently my friend  Barbara Whitney suggested that I might enjoy oat groats in place of brown rice in savory dishes. In the past I have made some savory oat dishes with sun dried tomatoes, garlic, onions and herbs and found them to be quite delicious. I set out to find myself some oat groats and that was a bigger task than I had imagined. Living in California I am usually able to find whatever type of food I desire with the abundance of stores at my disposal. However; there were only two stores that had oat groats. Thank goodness for the Whole Foods Store bulk section where I found organic oat groats. My first experiment of making them in the Instant Pot Pressure Cooker was a dismal failure. They turned out like porridge and not at all like brown rice. It was then that my friend Sharon Klupt McRae told me how to make oat groats in the IP and have them turn out the consistency of brown rice. Thank you Sharon – these oat groats have been a game changer for me!

We made a video so you can see how easy cooking oat groats in the Instant Pot Pressure cooker is. I like to use my 3 QT IP for oat groats. It makes enough for the week for me.

Oat Groats
Nutmeg Notebook

“Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.” Jun 12, 2015  Source: Mayo Clinic.  Even though I follow a low fat whole food plant based diet my body is still a little cholesterol making machine. I have to be diligent about including oats in my diet to keep my LDL levels down. Since I don’t eat breakfast having a savory oat option later in the day works well for me. If you want to know more about LDL Cholesterol be sure to watch Dr Greger’s videos on cholesterol at Nutrition Facts. org

Oat Groats
Nutmeg Notebook

Cooked in the IP this way allows you to use oat groats in place of rice. They are a bit chewy much like brown rice and have a bit of a nutty flavor. I love them! Enjoy oat groats as a side dish, in a pilaf with your favorite mix-ins. Serve it topped with your favorite Chili, Soup or Stew. I like a scoop of it cold added to my Big Beautiful Chopped Salads. They are delicious topped with a hearty serving of Slow Cooker Black Beans, a dollop of Green Chili Hummus , cilantro and some of Tami’s Easy Red Salsa. Now you can see, there are so many ways to incorporate oat groats into your diet in a savory way. Give them a try!

Nutmeg Notes

On the home front things are really getting busy around here! My first in home cooking class is coming up in a couple weeks and I already have 16 people signed up for it. I have just 4 more places left. I am sure it is going to be sold out in the next week. It’s very exciting that so many people are interested in learning how to be on a whole food plant based diet. Tom and I are excited to be able to help others on the path we have already traveled. Several couples have signed up for the class and I love that they are exploring this way of life together and that the men are also interested in learning how to cook plant foods.

If you live in the Sacramento CA area and are interested in the class you sign up for it here Nutmeg Notebook Evenetbrite. I plant on offering one class a month and they will have different themes. I have so many ideas that will keep us going for the entire year!

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Happy Healthy Cooking,




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  1. MaryEllen says:

    Love oat groats!! Thanks for sharing Tami!

    1. Tami says:

      You are so welcome Mary Ellen!

  2. Mary says:

    Just took my first bite of the IP Oat Groats after letting them sit for 2 hours and they are delicious!!!! Thanks so much for posting the recipe. Going to make Mushroom Chili next – can’t wait to try it with the oat groats.

    1. Tami says:

      Hi Mary,

      I am so glad you like them! I just ate the last of mine mixed in a chopped salad – so delicious! Mushroom chili with oat groats should be delicious!

      Happy Healthy Cooking,


  3. Laurie Armitage says:

    Hi Tami, Thank you so much for all of your wonderful advice and help. I finally bought some oak groats st Whole Foods! I’m planning to cook them to eat as a second breakfast ( in place of steel cut oats) with blueberries. In that case, should they be cooked more as a porridge, or do you think that I would still prefer to have them more like a rice? If you think that I should try them more as a porridge, how should I cook them? Thank you so much! Laurie

    1. Tami says:

      I would still want them cooked like rice but that is personal preference! I would cook them this way and add blueberries to them. I didn’t care for them when cooked like a porridge. Some people like them as porridge. If you want them to be like porridge then you would use 1 cup oat groats, 2 cups water, 20 minutes at high natural pressure release. Enjoy!

  4. Susan says:


    Have you tried cooking oat groats using the pot-in-pot method? I cook groats this way because it lets me control the moisture more precisely, and I get a great result without the 2 hours of resting time.

    I use a covered pyrex dish, on the rack in the IP over water for pressure. My proportion of groats to water is 1 to 1. IP for 15 minutes (steam or manual), and natural release. I eat immediately after the pressure releases. The texture is not at all sticky or mushy, with fluffy separate grains like in your pictures.


    1. Tami says:

      Hi Susan,

      That sounds like a great method. Thank you so much for sharing this. I love learning new ways of making our foods.

      Happy Healthy Cooking,


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