Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2024)

A familiar, beloved grain gets a dinnertime makeover

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (1)

Because we’re committed to transparency, we wanted to let you know that we’re getting compensated to promote Bob’s Red Mill. We try to be thoughtful about how we make money, and so we only partner with brands and organizations that we know well and believe in. Bob’s is one of those, and we’re glad to have reasons to promote them.

Though oats are best known in their creamy and thick incarnation as the ubiquitous breakfast porridge, lately we’ve been pushing them far beyond that. Their starchiness is easy to unleash and never gets gritty, plus no matter how you use them, the grains themselves—whether rolled or steel cut—remain pleasantly chewy.

All of this makes whole-grain oats perfect for lunch or dinnertime pilafs, grain bowls, and stuffings. Once we opened up those possibilities, we began using oats in place of white rice and bread all over the place, with delicious (and yes, better for you) results. The results are as far away from breakfast as you can imagine.

Pasta with Cauliflower and Oat Crumble

Think of how much better life would be with savory granola to sprinkle here and there. Now you’ve got it—couched in an easy, veg-forward recipe. After walking you through a ​more-sauce-less-pasta​ dish that riffs on the familiar family of noodles finished with breadcrumbs, you’ll be ready to explore all the oat crumble possibilities.

Here we’re using ​Bob’s Red Mill high protein​ or ​thick-cut rolled oats​, but for finer and easier crumbs, try starting with ​quick cooking oats​. (Not “instant;” they’re a little different.) Soon you’ll be sizzling them with dried chiles or nuts and tossing them into salads or scattering a handful onto a bowl of soup or beans. They’ll even add instant crunch to roasted vegetables or fish. The crumble will keep in an airtight container in the fridge for up to a week—even longer if you don’t add cheese.

Oat-y Meatloaf (or Meatballs)

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2)

Say goodbye to crumbly and dry. Oats soaked in warm milk hold everything together and deliver incredible richness.

There are as many ways to make meatloaf and meatballs as there are cooks. Milk-soaked or dry, breadcrumbs are the most common addition for binding, but oats have a following, too, particularly in the Midwest. Since ​quick cooking oats​ require no further grinding, this recipe is a breeze. For ​regular​, ​protein, or ​thick-cut oats​, just use a food processor or blender to pulse them into bits before starting. Whether you go meatloaf or balls, they freeze great; so we suggest making the whole batch. The ingredients are easy enough to halve, though, and if you go that route, keep the quantities for the sauce at full volume. You’ll definitely find ways to make the most out of any extras.

Chicken and Oats

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (3)

​Steel cut oats​ are an easy swap for white rice in one of the world’s greatest one-pot dinners—and they cook in the same amount of time. Plus there’s the whole nutrition, whole-grain, fiber thing. Let’s focus on how risotto-like the oats cook up in this recipe, leaving behind creaminess and a slightly nutty bite—without the incremental addition of liquid, nearly constant stirring, and butter and cheese. This recipe loads up the oats with chopped snap peas and carrots, but you could use broccoli, asparagus, fennel, or even hearty greens. And instead of the chicken, try pork chops or tofu cubes.

The recipes above use new techniques with three different forms of oats and lots of details for tweaking and customizing—including some plant-based options built right in. We hope they’ll inspire you to invite oats to dinner more often.

Because we’re committed to transparency, we wanted to let you know that we’re getting compensated to promote Bob’s Red Mill. We try to be thoughtful about how we make money, and so we only partner with brands and organizations that we know well and believe in. Bob’s is one of those, and we’re glad to have reasons to promote them.

Replace White Rice and Bread with Oats? Absolutely. | The Bittman Project (2024)

FAQs

Can I replace white rice with oats? ›

Steel cut oats​ are an easy swap for white rice in one of the world's greatest one-pot dinners—and they cook in the same amount of time. Plus there's the whole nutrition, whole-grain, fiber thing.

Which is better for weight loss, rice or oats? ›

Oats are a better option than rice for weight loss and fitness aims. Oats is a better choice for people suffering from Iron Deficiency Anemia. Oats are rich in antioxidants including avenanthramides. Avenanthramides helps in lowering the blood pressure levels.

Why do nutritionists recommend oats over rice and wheat? ›

Oats as a dish is the healthiest breakfast one could eat. These are rich in protein and fiber which helps in balancing the metabolism and also helps in weight management. Wheat: It is a kind of grass that is ranked as the third most-produced cereal following maize and rice.

Is instant oatmeal better than white rice? ›

Oat is an excellent source of dietary fiber and it has 34 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

Are oats good or bad carbs? ›

Oats are incredibly nutritious

They are a good source of carbs and fiber, including the fiber beta-glucan . Oats are also a good source of high quality protein , with a good balance of essential amino acids. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

Does oatmeal spike blood sugar? ›

For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal with added sugar or consume too much at once. Oatmeal may negatively affect health in those with gastroparesis, a health condition that causes delayed gastric emptying.

Will I lose weight if I eat oats everyday? ›

According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.

Can you eat too much oatmeal? ›

Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.

What are the healthiest oats to eat for weight loss? ›

Oat Bran

Oat bran is lower in calories and carbs than other oat products, making it a good choice for those looking to reduce their carbohydrate intake. Since it's low in calories and a good source of fiber, it's popular amongst those looking to boost weight loss.

Is it good to eat oatmeal every day? ›

Eat oatmeal. Research shows that a daily bowl of oatmeal can lower your levels of total cholesterol and artery-clogging bad cholesterol. (High cholesterol levels can be a contributing factor to heart disease.) Those oats can work pretty quickly, too, notes Czerwony.

What is better, oats or quinoa? ›

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc. Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

What is the best way to eat oats? ›

You can add them as a topping to your favorite yogurt or blend them into a smoothie. One easy and nutritious way to enjoy raw oats is to make overnight oats by letting them soak in the refrigerator in water or milk. This allows them to absorb the liquid, making them easily digestible in the morning.

Is Quaker Instant oatmeal good or bad for you? ›

Contrary to popular belief, instant oats have the same nutritional benefits of regular oats. The biggest problem with instant varieties? All those flavored options can be bursting with added sugar! Many of your favorite flavored brand will set you back at least 3 to 4 teaspoons of added sugar per serving.

Can I eat oatmeal everyday instead of rice? ›

Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. Oats is a healthier choice for your day to day meals as compared to white rice. Its good to substitute your white rice with oats every now and then.

What is the healthiest oatmeal to make? ›

Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.

What is the best alternative for white rice? ›

Here are a few more options for people who are looking for what to eat instead of rice.
  • Brown Rice. Brown rice is simply white rice before the milling process. ...
  • Cauliflower Rice. ...
  • Rice Broccoli. ...
  • Quinoa. ...
  • Barley. ...
  • Chopped Cabbage. ...
  • Whole Wheat couscous. ...
  • Farro.
Jan 21, 2022

What can I substitute for not eating rice? ›

There are many alternatives to rice that can help you meet your personal health goals or simply add variety to your diet. Quinoa is a great gluten-free, high-protein option. Vegetables, such as riced cauliflower, riced broccoli, and chopped cabbage, are low-calorie and low-carb alternatives packed with nutrients.

What is the healthiest rice for weight loss? ›

Brown rice deserves the top spot because of its fiber and protein content. Fiber plays a role in regulating hunger levels and reducing cholesterol, and protein is crucial for muscle building and controlling appetite.

Can you use oatmeal instead of rice cereal? ›

In response to concerns over arsenic in rice, the American Academy of Pediatrics (AAP) now recommends parents of children with these conditions use oatmeal instead of rice cereal.

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