Oatmeal is undoubtedly a favorite breakfast option in many households in the United States and worldwide! It’s delicious and nutritious and it keeps you feeling fuller for longer. Oats are inherently free of gluten. However, when they're not labeled as gluten-free, there's a potential risk of cross-contamination with other products that do contain gluten.
The good news is that today’s post is dedicated to providing you with the best gluten-free grain alternatives to traditional oatmeal so that you can still enjoy this breakfast food without any concerns.
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Types of Oats For Oatmeal
The best type of oats for traditional oatmeal are rolled oats, as they provide a chewy texture. Quick oats could also be used, although they tend to make the oatmeal overly mushy.
Steel-cut oats are also an excellent choice, but they take the longest to cook.
- Can I eat oatmeal if I'm gluten free? Certified gluten-free oatmeal can be enjoyed, but if you are highly sensitive to gluten, I recommend using oatmeal alternatives instead.
7 Substitutes For Oatmeal
It may take some time to find good quality certified gluten-free oats, that follow all the standards and taste great. Sometimes it is easier to choose another grain that is similar to oats.
Luckily, there are plenty of delicious gluten-free diet alternatives to try without any worry. Read on!
1. Amaranth
This ancient grain has a strong flavor and is higher in protein than other whole grains, including quinoa! The intensity of flavor can be subdued by combining it with bananas, fresh fruit, peanut butter, almond milk, and maple syrup.
To prepare your amaranth, use a 3:1 ratio of water to grain. Boil the water with a pinch of salt in a pot and add the amaranth. Reduce the heat and simmer for 25 minutes.
2. Teff
Teff is another grain that makes a great porridge substitute. It has a nutty flavor, tasting similar to chestnut or hazelnut. It’s loaded with calcium and iron, and can easily be turned into a sweet breakfast treat by adding ingredients such as chocolate chips and cinnamon.
To prepare your teff, use a 3:1 ratio of water to grain. Boil the water with the teff. Reduce the heat and simmer for 20 minutes, covered.
3. Buckwheat
Buckwheat has an earthy flavor that’s packed with antioxidants and magnesium, and makes a great alternative to pure oats. This grain can also help to keep your blood levels in check.
To prepare your whole-grain buckwheat, use a 1.5:1 ratio of water to grain. You’ll first need to clear any debris from the grain and then toast the groats in a dry pan for 10 minutes on medium-high heat.
Once toasted, boil the water in a pot and add the buckwheat. Reduce the heat and simmer for 10 minutes, covered.
4. Chia Seed
Chia seed is a great choice for healthy puddings, due to its glutinous texture, but is also great when combined with other grains. It’s loaded with protein and fiber.
To prepare your chia seed, use a 2.5:1 ratio of water to seeds. Combine butter, salt, and water in a saucepan and bring to a boil. Add the chia seeds and boil for about 12 minutes. Ingredients, such as honey and cinnamon, can be added as well.
5. Quinoa
Quinoa is another popular seed loaded with protein. Its crunchy texture is similar to rice.
To prepare quinoa, use a 2:1 ratio of water to seeds. First, rinse the quinoa and then combine it in a pot with water and a pinch of salt. Bring to a boil, reduce heat, and then simmer for 20 minutes.
6. Millet
Millet is a good choice since it can be cooked to be mushy like oatmeal. It’s high in magnesium and phosphorus.
To prepare millet, use a 4:1 ratio of water to grain. Presoak the millet (optional) and drain. Add the drained millet to a pot with water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 20 minutes.
7. Brown rice
Last, but not least, is trusty brown rice! Brown rice is a good source of fiber and pairs well with banana, coconut, raisins, and cinnamon.
To prepare brown rice, use a 2.5:1 ratio of water to rice. Rinse the rice and drain. Add the rice to water and salt in a pot and bring to a boil. Reduce the heat and simmer for 45 minutes.
Best Types of Oat Substitutes In Gluten-free Baking
Some of the best oat substitutes include using other grain flakes: quinoa flakes, coconut flakes, buckwheat, coconut flour, and brown rice flakes. All of these will help create a chewy texture in baked treats.
Popular Oat Free Baking Recipes
Is Oatmeal The Same As Porridge Oats?
While oatmeal is considered to be porridge, not all porridge is oatmeal. These terms are often used interchangeably and shouldn't be overlooked, especially when it comes to catering for gluten intolerance.
FAQs
Oatmeal is a type of porridge that is made with oats and a combination of other ingredients such as milk, hot water, and brown sugar (for sweetness). The mixture is traditionally heated on the stovetop to form a porridge-like consistency and can be served with your favorite toppings.
Gluten is a type of protein found to be naturally present in certain varieties of grains. The protein can be extracted from these grains through processes, although it's always best to stay away from gluten-based ingredients for those with extreme allergies.
Oatmeal is generally quite filling, provides many health benefits, and provides a good amount of fiber, minerals, and vitamins.
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