Types of Oats & How to Cook Oats (2024)

What are the different types of oats? How do you cook them? Are they good for you? We’ll teach you all this and more as we walk through the top varieties of oats you’ll find at your local stores, our favorite preparation methods, nutrition tips, how to guarantee they’re gluten free, and everything else you ever needed to know about oats!

Part 5 of our Gluten Free Grains Month, this blog is part of our Oat series in which we teach you what they are, how to use them, and more to spread knowledge about gluten free grains and help make it easier to follow a gluten free diet without missing out on delicious meals the whole family can enjoy!

Why We Love Oats

Oh, oats. How we love you so. Whether you need a quick dinner, fiber-filled snack, or nourishing breakfast, oats are always there to save the day with recipes like Savory Oatmeal with Crispy Bacon and No Bake Oatmeal Energy Balls! As if it wasn’t obvious, they’re super versatile. However, they are so many more reasons to love all the types of oats! For instance, they’re:

• Super Budget-Friendly
  
• Naturally Gluten Free (We’ll talk more about how to guarantee your oats are guaranteed gluten free below.)
  
• Full of Fiber and Nutrients!
  
• They’re Delicious! (At least, we think so.)

Are All Oats Gluten Free?

Oats are naturally gluten free, meaning they do not contain the gluten protein found in many whole grains. However, when packaged and sold in stores, many oat brands carry traces of gluten due to cross-contamination. While the oats themselves do not contain gluten, more often than not they come into contact with other gluten-containing grains while being processed for consumption. To make sure your different types of oats are free from gluten, look for varieties that state they are made in a guaranteed gluten free facility on the packaging. We trust Bob’s Red Mill for this, but feel free to use whatever you can find! Read more about what to look for here.

All About the Different Types of Oats

Technically speaking, there are a wide variety of oats available for purchase. They include whole oat groats, steel cut oats, Scottish oatmeal, old-fashioned oats, quick oats, oat flour, and oat bran just to name a few. If you wish to read more about each version, you can do so here. However, for this post, we’re focusing on the 3 most common varieties found in stores and used in recipes.

Steel Cut Oats

Sometimes referred to as Irish or Scottish oats, steel cut oats are slightly less processed as other varieties and resemble grains of rice. They’re made by slicing the whole grain groat into smaller pieces. As a result, steel cut oats take the longest to cook and have a slightly chewy texture. We love them with recipes like our breakfast parfait cups.

Rolled Oats (Also Known as Old Fashioned Oats)

Arguably the most common type of oat, rolled oats are also known as old-fashioned or whole oats. They are more round in shape than other varieties, resembling small discs. To achieve this shape, whole grain groats are first steamed to make them soft and flexible. Then, they are rolled or pressed in order to flatten them.

As a result, rolled oats are able to absorb more liquid than other varieties and hold their shape relatively well while cooking. They have a softer texture than steel cut oats and are most often the preferred option for recipes like oatmeal balls, oat muffins, and other baked items.

Quick Oats

As the name suggests, quick oats cook more quickly than their steel cut or rolled counterparts. This is a result of how they’re prepared. You see, unlike other oat varieties, quick oats are cut into more pieces, pressed thinner, and steamed longer. If you can’t find them in stores, you can even make your own by pulsing old-fashioned oats in a food processor a few times! This allows them to cook much more quickly but also results in a slightly softer or mushier texture.

We like to use quick oats as a gluten free “breadcrumb” substitute for recipes like meatballs, burgers, and meatloaf! They aren’t exactly ideal for a crispy coating but help add the right amount of texture to help bind meat, eggs, and more with none of the gluten found in bread!

Nutrition & Health Benefits

There’s a reason why oats are so heavily promoted for breakfast, and that’s because they pack a lot of nutritional benefits with each bite!

They’re:

• High in Fiber

• A Complex (Slow-Digesting) Carb
  
• Loaded with Vitamins and Nutrients (manganese, phosphorous, copper, vitamin B1, iron, and more)
  
• Higher in Protein Than Other Grains

As a result, consuming oats on a regular basis can help:

• Reduce Blood Pressure
  
• Reduce Cholesterol
  
• Stabilize Blood Sugar
  
• Boost Your Immune System
  
• Regulate Your Digestion

Cooking Methods

Depending on which type of oat you’re using, you’ll want to apply a slightly different cooking method and water ratio. We recommend determining how much time you have to prepare your oats and picking the type you used based on the cooking times listed with each method below!

How to Cook Steel Cut Oats

Stove Top Instructions:

Water Ratio: For every 1 cup of steel cut oats you’ll need 3 ½ – 4 cups of liquid, depending on how thick you like your oats.

Note – One cup of uncooked steel cut oats will yield about2 ½ to 3 cupsof cooked oats.

1. Combine the Ingredients. To start, add the oats, water, and a good pinch of salt to a saucepan. Yes, salt! It won’t make your oats too salty, promise. Instead, it enhances the natural flavor making them even more delicious.
   
2. Boil and Simmer. Heat the oats over high heat until they begin to boil. Then, reduce the heat to low, and let them simmer for about 20 to 25 minutes, stirring occasionally.

Instant Pot Instructions:

Water Ratio: For every 1 cup of steel cut oats you’ll need 3 cups of water.

1. Manual Cook. Cook the oats on the Manual setting for 3 minutes on high.
   
2. Natural Release. Set the pressure cooker for natural release for 20 minutes.
   
3. Release Pressure. Flip the valve to release any remaining pressure.

Slow Cooker Instructions:

Water Ratio: For every 1 cup of steel cut oats you’ll need 4 cups of water.

1. Grease. Spray the inside of your slow cooker with an oil spray.
   
2. Combine the Ingredients. Add the oats, water, and salt to the slow cooker, and give them a quick stir.
   
3. Cover and Cook. Place the lid on your slow cooker, and let the oats cook on low for 7-8 hours or until the oats are tender and creamy.

Microwave Instructions:

Water Ratio: For every ⅓ cup of oatmeal (which is a single serving), you’ll need ¾ cup water.

1. Combine. Add your oats, water, and salt to a microwave-safe bowl.
   
2. Heat. Microwave for 2.5-3 minutes at 50% power.
   
3. Cool. Stir the ingredients together, and allow them to cool a bit before serving.

How to Cook Rolled Oats

Stove Top Instructions:

Water Ratio: For every ½ cup of oats, you’ll need 1 cup of water.

Note – ½ cup of uncooked rolled oats will yield about 1 cupof cooked oats.

1. Boil. Add your water to a saucepan, and bring it to a boil over high heat.
   
2. Add Oats. Once boiling, add in your oats, stirring to distribute them throughout the water.
   
3. Cook. Reduce the heat to medium, and let the oats cook for 5 minutes or until your desired consistency is reached, stirring occasionally.

Instant Pot Instructions:

Water Ratio: For every 1 cup of oats, you’ll need 2 cups of water.

1. Cook. Press the Manual setting, and cook for 3 minutes on high.
   
2. Release. Set the Instant Pot to Natural Release for 20 minutes.
   
3. Remove Steam. Flip the valve to get rid of any remaining steam.
   
4. Note – Feel free to stir in any fruit or veggies too! Like we did in this superfood instant pot oatmeal recipe below.

Microwave Instructions:

Water Ratio: For every ½ cup of oats, you’ll need 1 cup of water.

1. Combine. Add your water, oats, and salt to a medium-sized microwave-safe bowl.
   
2. Microwave. Cook your oats on high for 2 ½ – 3 minutes or until the desired temperature is reached, making sure to keep an eye on them in the microwave!

How to Cook Quick Oats

Stove Top Instructions

Water Ratio: For every ½ cup of oats, you’ll need 1 cup of water.
Boil. Add your water to a saucepan over high heat, and bring it to a boil.

Note – ½ cup of uncooked quick oats will yield about ¾ to 1 cupof cooked oats.

1. Stir. Add the oats to the pan, and give them a stir.
   
2. Cook. Let them cook over medium heat for a minute or until the desired consistency is reached, stirring occasionally.

Microwave Instructions:

Water Ratio: For every ½ cup of oats, you’ll need 1 cup of water.

1. Combine. Add your water, oats, and salt to a medium-sized microwave-safe bowl.
   
2. Microwave. Cook your oats on high for 1 ½ – 2 minutes or until the desired temperature is reached, making sure to keep an eye on them in the microwave!

What are the Best Types of Oat for Overnight Oats?

Technically, any type of oats you have on hand can be used to make overnight oats. However, we recommend opting for rolled oats! They take a bit longer but provide the perfect balance of smooth, creamy, and chewy taste and texture. Meanwhile, quick oats take only a few hours but are mushier than other varieties, and steel cut oats should soak for at least 10 hours and have the chewiest texture. Learn how to make the best overnight oats recipe here!

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