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Make Your Own Oat Milk

Make oat milk yourself – this is how it works: This plant-based milk is for everyone who is looking for an alternative to cow’s milk or nut milk. You can make your own oat milk with just three ingredients. This is full of valuable nutrients and provides you with many vitamins. Try it out – we’ll show you how quickly and easily you can make your own oat milk.

Healthy Flakes

Oatmeal is extremely healthy because it has a high-quality nutrient composition and complex carbohydrates keep you full for a long time. They contain a lot of dietary fiber, which ensures good digestion, as well as unsaturated fatty acids.

They are also said to reduce the risk of cardiovascular disease, diabetes, and high blood pressure. Blood sugar levels don’t rise as much after eating oatmeal, which helps prevent cravings. A good reason to make your own oat milk.

The small flakes also contain a lot of minerals, trace elements, and vitamins as well as iron, zinc, folic acid, vitamin E, vitamin B2, vitamin B6, copper, sodium, potassium, magnesium, calcium, and phosphorus.

Not only a hit in porridge

If you want to integrate the delicious flakes into your diet, you don’t necessarily have to eat porridge all the time. You can also make your own oat milk! This is not only a good milk alternative but also another plant-based milk that can add some variety to the diet.

Whether due to lactose intolerance or because no animal products are to be consumed, oat milk can be used as an alternative to cow’s milk along with almond milk and the like. But be careful: oats contain gluten, so they are not suitable for people with gluten intolerance.

If you make the oat milk yourself, vary the amount of water as you like, depending on how thick or creamy you like the milk.

Homemade oat milk also scores with few ingredients – and you can sweeten and season as you like. The finished oat milk will keep in an airtight container in the refrigerator for about three days. Alternatively, you can boil the milk again and fill it hot into airtight bottles – this way the oat milk will last longer.

Make your own oat milk

The ingredients for 1 liter:

  • 100 g tender oat flakes
  • 1 liter of water (or to taste)
  • pinch of salt

Preparing the oat milk:

  • Put the rolled oats and salt in a bowl, cover with 1l of cold water and stir briefly. Let the oat flakes swell for about 5 minutes and then puree them with a hand blender or in a blender.
  • Place the puree in a nut milk bag (or linen cloth), drain the liquid into a container, and squeeze the mixture well so all the liquid comes out.
  • Finished! Now you can sweeten or spice it up as you like, for example with dates, cinnamon, or vanilla.
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Oat Milk: How Healthy and Environmentally Friendly is The Milk Substitute Actually?

The selection of milk alternatives – including oat milk in particular – on the supermarket shelves is growing all the time. But what can the milk substitute actually do and how healthy and environmentally friendly is it?

Who is oat milk for?

Since the oat drink consists mainly of oat flakes and water, it is well tolerated by many people. In contrast to cow’s milk, oat milk is lactose-free and therefore a good alternative for people with lactose intolerance.

However, the grain-based drink contains gluten and therefore cannot be drunk by people with celiac disease. Anyone who does not want to use cow’s milk in favor of animal welfare and the climate is well served with the oat drink.

Plant-based milk alternatives, including oat milk, are still significantly more expensive than cow’s milk, although the ingredients used are relatively cheap. As always, supply and demand regulate the market here: the more sales are achieved with plant-based milk alternatives, the lower the production costs and the more producers* enter the business, which is accompanied by increasing competitive pressure and falling prices. If you make oat milk yourself, it is definitely cheaper.

Oat milk is so healthy

Oat milk is naturally sweet due to the starch in the processed grain. However, they are available in both unsweetened and sweetened versions. In terms of health, it is certainly worth making sure that you grab a pack with no added sugar on the shelf.

Oatmeal, the basis for the oat drink, is very healthy. They contain many vitamins, minerals, fiber and antioxidants. Oats can also lower cholesterol levels. However, if you want to take full advantage of the health benefits, you should enjoy oatmeal unprocessed or make oat milk directly yourself, as many of these substances are lost during processing. Plant drinks also contain less saturated and more unsaturated fatty acids than cow’s milk. In general, oat milk has only little fat at one percent compared to cow’s milk. Nevertheless, there are some calories in the plant-based alternative: 100 milliliters have about 42 kilocalories.

Normally, oat drink contains hardly any calcium, which is why you can make sure to use oat milk that is fortified with calcium. Otherwise, calcium can also be absorbed through many other foods. Unlike cow’s milk, oat milk is not a source of protein. However, the necessary protein for a balanced diet can also be obtained from other sources, such as legumes, vegetables or nuts.

Make your own oat milk

If you value healthy nutrition and want to benefit from all the healthy ingredients that are otherwise partially destroyed in industrial production, you can quickly make the milk alternative yourself with just a few ingredients. As a result, it contains less sugar and tastes less sweet, as this is only produced during fermentation in industrial production. It’s also a cost-effective and environmentally friendly option. You need:
100g fine oat flakes
1l water
1 pinch of salt
optional: some sugar/dates to sweeten
First the water is boiled. The oatmeal is added to the boiling water and swells there for about an hour. Now add the salt and sweetener if desired. The mass is now pureed with the mixer, but it should not be too warm. Finally, the pulp is pressed through a cotton cloth or a fine sieve and the milk is collected in a bowl. Stored in a sealable bottle in the fridge, it will keep for up to 3 days.
Tip: Don’t throw away the leftovers! You can enjoy this in muesli.

How eco-friendly is oat milk?

One of the reasons why people are increasingly switching to plant-based alternatives is the negative environmental impact of milk production. Factory farming and industrial agriculture damage the environment and climate. Some of the climate-damaging emissions are already produced in the cow’s digestive system, but feed production also makes a large contribution. Rain forests are cleared again and again for the soy that is used as feed. Only a very small part of it is used for soy milk or tofu, since the soy mostly comes from Europe.

Since oat cultivation is widespread in Europe, the question of rainforest deforestation does not arise. Not only in comparison to cow’s milk, but also in comparison to other plant-based milk alternatives, the oat drink has the best environmental balance. According to a study by the BBC, it takes around 10 liters of water to produce a glass of oat milk. According to the Water Footprint organization, however, it takes around 200 liters to produce a glass of cow’s milk. About 74 liters are needed for a glass of almond milk.

When buying oat milk, in order to save energy, you should make sure that the oats come from European production, ideally from organic farming. There is now also oat powder*, which can simply be mixed with water and thus saves the many milk packaging.

Alternatives to oat milk

Those who like variety can now choose between a number of plant-based alternatives. Besides oat milk, soy and almond milk are the best-known alternatives. Soy milk is most similar to cow’s milk in its main nutrients. With the same protein content, however, it sometimes contains fewer calories, less sugar and less fat than cow’s milk. Almond milk tastes sweet and is just as good for any food. When it comes to the environmental balance, however, almond milk should be consumed with caution.

Rice milk is a good choice for people with many allergies and intolerances. It is suitable for people with lactose intolerance, celiac disease and soy or nut allergies. It is also much more neutral in taste than other varieties. Hazelnut drink and coconut drink also bring a tasty change.
By the way: If you pay particular attention to proteins, a hemp or lupine drink* could be right for you.

Conclusion

Anyone who avoids animal products and pays attention to a healthy diet will not go wrong with oat milk.

It can be enjoyed pure and also used perfectly for cooking and baking. Because it tastes sweet by nature, additional sugar can be saved.

Another reason that speaks for oat drink is the good environmental balance. The ingredients don’t have to hide either. In order to fully benefit from the nutrients in oats, however, it is worth making the oat drink yourself.

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“Oat Milk”: Nutritious Milk Substitute or Calorie Bomb Without Calcium?

Vegan, lactose-free, more nutritious than soy and rice milk: at first glance, “oat milk” seems to be the best milk substitute. But how healthy is an oat drink really?

The times when oats were only for horses and only landed on our plates as porridge or oat flakes in muesli are long gone. The nutrient-rich power grain is becoming more and more popular, as it contains significantly more minerals and fats than wheat or rye, for example.

Thanks to the high-fat grains, oats can also be processed into a tasty milk alternative for people with lactose intolerance, milk protein intolerance or vegan diets. The nutritious oat milk scores with a number of advantages over soy or rice milk and has become increasingly established in recent years.

“Oat milk” – what is that anyway?

Strictly speaking, according to EU legislation, the term “oat milk” should not be used at all, as the term “milk” is reserved for animal milk from cows, sheep, goats or horses. The milk substitute is therefore commercially available under fancy names, as an oat drink or oat drink. In this article we use the term as it is used by the normal consumer.

Oat milk is basically just made from oatmeal and water. The flakes are soaked in water and mashed. After a short fermentation phase, the oatmeal is filtered – the resulting liquid is the oat milk. During industrial processing, additives such as calcium or stabilizers are then added and the product is preserved by ultra-high heating.

What are the nutritional values ​​of oat milk?

Oats are a real power grain that contains many essential amino acids, minerals such as potassium or magnesium and fiber. However, many of these substances are lost during processing. Oat milk therefore no longer has a particularly high nutrient content, but it does impress with the beta-glucans, a special type of sugar that helps regulate digestion.

How healthy is the oat drink?

Oat milk contains no lactose, no milk protein and no components of soy, but a relatively large amount of fiber, which makes you comparatively full. For anyone who suffers from an intolerance or even allergy to one of these substances, oat milk is a good milk substitute that is not unhealthy. In addition, the grain milk is free of cholesterol and thus helps to lower the cholesterol level.

However, the grain milk made from oats contains gluten – the oat drink is therefore not suitable for celiac disease patients or people who want or need to eat gluten-free. Pure oat milk without additives is usually well tolerated by babies and toddlers and can even help to regulate digestion.

Since the oat drink does not contain any calcium, however, it makes no sense to exclusively feed it, especially for growing children. In addition, industrially produced oat milk often contains a lot of sugar, emulsifiers and other additives that quickly make the milk substitute unhealthy.

Recipe: Homemade oat drink

If you want to be sure that the oat milk does not contain any unnecessary additives, you can make it yourself quickly and easily. You only need:
80 g organic oat flakes (fine)
1 liter of water
and 1 pinch of salt
And this is how easy it is:
Boil water, let the flakes swell in it, then puree.
The oatmeal is then filtered through cotton cloth, allowing the oat milk to drip into a bowl, leaving the solids in the cloth.
Wring out the cotton cloth well so that no liquid is lost.
The finished oat milk can be stored in sealed containers in the refrigerator for about three days.

Oat drinks: milk substitute with calories

At only around two percent, oat milk contains significantly less fat than whole cow’s milk. But the milk substitute made from cereals is still a real source of energy: The starch contained in the grains is also retained in the oat drink, which – depending on the product – accounts for 40 to 60 kilocalories per 100 milliliters.

The heating and fermentation process also breaks down the slowly digestible starch of the oats into easily digestible sugars, making the grain milk a real calorie trap. For comparison: 100 ml of cola contains 42 kcal – so oat milk is just as unsuitable as a thirst quencher as the sweet soft drink. However, whole milk has even more calories: around 65 kcal per 100 ml.

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Oat Bran: Use and Special Features of The Local Superfood

Oat bran is a true local superfood. Here you can find out how to use oat bran and what makes it so healthy.

What is oat bran?

We are all familiar with oatmeal, for example as a popular ingredient for muesli or porridge. Whole oat grains are industrially processed for the flakes, i.e. first heat-treated and then rolled.

Oat bran is a little different: it doesn’t come from the whole grain, but from the outer layers of the endosperm and from the germ. Oat bran looks more like coarsely ground flour and tastes nuttier than oatmeal.

Incidentally, oat bran should not be confused with husks: the latter is a by-product that occurs when oats are processed into straw, oat groats or oat flour.

Oat bran does not consist of the whole grain, but “only” the outer layers and the germ. But it is precisely in these parts that most of the vitamins, minerals, protein and fiber in an oat grain are found. So oat bran contains the best of oats in high concentration.

Oat bran: Good for digestion and cholesterol levels

There is about 15 grams of fiber for every 100 grams of oat bran. Thus, oat bran contains 50 percent more fiber than oatmeal. Fiber is essential for a healthy diet. On the one hand there is insoluble dietary fiber, i.e. indigestible fillers and fibers. These have a satiating effect, keep blood sugar low after a meal and ensure good digestion. Oat bran thus helps you to avoid food cravings.

On the other hand, oat bran contains the soluble fiber beta-glucan. Studies have found that this soluble fiber can have a positive effect on cholesterol levels by lowering “bad” LDL cholesterol. Beta-glucan combines with the cholesterol-containing bile in the body, causing your body to excrete more LDL cholesterol.

Oat bran as a supplier of micronutrients

Oat bran contains a particularly large number of vitamins, minerals and trace elements. So cover 100 grams of oat bran

73% of the daily requirement of thiamine (vitamin B1): Thiamine is important for psychological well-being.
12% of the daily requirement of riboflavin (vitamin B2): Riboflavin plays an important role in metabolic processes and energy production, as well as for skin, hair and nails.
12% of the daily requirement of folic acid: Folic acid is important for metabolic processes, especially for blood cell formation.
14% of the daily requirement of pantothenic acid (vitamin B5): Vitamin B5 drives away fatigue and ensures mental performance.
55% of the daily requirement of magnesium: Magnesium strengthens the bones, prevents headaches and calms the nerves.
28% of the daily iron requirement: Iron is a vital trace element that is essential for transporting oxygen in the blood and for generating energy.
19% of the daily zinc requirement: Zinc plays an important role in many metabolic reactions, e.g. related to growth or the immune system.
265% of the daily requirement of manganese: Manganese is a component of important enzymes in the body and is also involved in insulin production, for example.
61% of the daily requirement of selenium: selenium increases the immune system and has an antioxidant effect.

Use of oat bran

Oat bran is a valuable addition in the diet for anyone who

want to have a positive effect on cholesterol levels
who wish to maintain cardiovascular health
want to stimulate intestinal activity
watch your blood sugar
want to stay full for a long time after a meal
basically want to do something good for their body with vitamins, minerals and co.
Oat bran is very easy to integrate into the daily menu. You can use them as an ingredient, for example

in porridges and mueslis
in bread and other pastries (both sweet and savory)
in smoothies and yoghurt/quark
for patties or vegetable pancakes
If you add a proportion of oat bran to your muesli or bread, these foods are particularly high in protein, vitamins and minerals. They also keep you full for longer because they are richer in fiber.

Important: Always make sure you drink enough water. Oat bran and wheat bran increase their volume many times over in the stomach. This also increases the volume of the stool and stimulates intestinal activity. But if you don’t drink enough liquid, you will achieve the opposite: the oat bran cannot swell completely and an intestinal obstruction can occur.

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Interesting Facts about Oatmeal and Oat Milk

Oatmeal and oat milk are popular foods. Rightly so! Because oatmeal is healthy and making oat milk yourself is easy. Of course, you can also find both in the supermarket. Here you can get the oatmeal’s nutritional values ​​and more information about the regional superfood.

Anyone who has already discovered oat products knows how delicious they are. There are many ways to use oats. Because not only porridge and muesli can be made from it. You can also use oatmeal to make bread or prepare lunch.

Oats as nature’s miracle cure

Oats are a useful grain from the grass family. Until the Middle Ages, this was mainly used as food. But today it is mainly used as animal feed. Although it is currently enjoying a period of popularity due to its healthy reputation. Because it is also considered a local superfood that you should know about. And rightly so, it’s becoming increasingly popular. Since it can be used in many ways, e.g. as oatmeal, oat bran, oat milk, and much more. It has the advantage that it is grown regionally in Northern and Central Europe, among other places, and contains little gluten.

The beneficial effects of oats

The oat grain is nutritionally very valuable. Because it contains a lot of protein and the proteins it contains consist largely of essential amino acids. You can also find minerals in oats, such as magnesium, iron, calcium, potassium, and zinc. In addition, it contains B vitamins and vitamin E. And because of the many calories, it is a real source of energy (100 g / 370 kcal). And if you’re looking for another source of fiber, this grain is for you. It is also said to have a healing effect. Because it is said to have a positive effect on certain diseases.

Simply prepare oatmeal

Since you can prepare the oatmeal in many ways, we want to give you some inspiration. So you can heat them up with oat milk or water in a saucepan and add a little cinnamon. Then you can refine the porridge with fruit, flaxseed, and delicious honey. Also, note our ideas for making muesli yourself. Instead of the classic version, you can also prepare hearty oat dishes. For example, a hearty porridge with tomatoes, feta, and mushrooms. In addition, patties made from zucchini and oatmeal taste very good. You can also use it to bake delicious oatmeal cookies or bread yourself.

Oats as a remedy

The good nutritional values ​​of the grain and its positive effect on diseases make it a valuable food in naturopathy. Accordingly, you can sensibly integrate it into your diet and benefit from it. However, you should make sure that the oatmeal or oat milk is of good quality. So we show you what you can use the grain for:

1) Oatmeal to deacidify the body

Oatmeal is rich in nutrients. Foods that form good acids are also included. So you can eat them with peace of mind. If you are in the process or plan to detox your body effectively, then diet is crucial. Good acid-forming foods such as oatmeal, couscous, etc. can help you with this.

2) A good source of fiber

The grain also provides you with valuable dietary fiber. Nowadays we usually eat too little of it. But these are important for our digestion. Consequently, use them to effectively stimulate your digestion and fight constipation. You should also drink a lot and get enough exercise. If all else fails, you can cleanse your colon. Also, read about simple home remedies and foods for colon cleansing.

3) As a home remedy for gastrointestinal complaints

Likewise, oatmeal is a good remedy for gastrointestinal complaints. Because the indigestible fiber of these should protect the mucous membrane of the stomach and intestines. Accordingly, they form a protective layer that retains the acidic gastric juice. So make yourself a delicious porridge with these complaints.

4) Oatmeal to lower cholesterol

Furthermore, the regular consumption of oatmeal is said to effectively lower cholesterol. And that’s because of the good and healthy oatmeal nutritional values. Because the beta-glucan it contains helps to reduce LDL levels. However, you have to eat at least two servings a day for this effect. But since you can conjure up a variety of dishes from it, this shouldn’t be a problem!

5) For healthy nutrition during pregnancy

A nutritious and healthy diet during pregnancy is important. This is because the health and development of the child are already influenced here. If you are pregnant, it is advisable to eat consciously and increase the nutrients. The oatmeal nutritional values ​​show that these and others should be integrated into the diet. Also read about valuable pseudo-cereals during pregnancy.

6) Green oats for body aches

Green oats are immature oat plants. This is harvested shortly before flowering and, as a tea, has a positive effect on health problems. Accordingly, inflammation in the body should be reduced. You can also take a full bath with it. This can relieve body aches.

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Oat or Spelled Flakes? Which Breakfast is Healthier

Both spelled flakes and oat flakes are suitable for a healthy, nutritious breakfast. We compared the nutritional values ​​of the two cereals.

Oat porridge is probably one of the most popular breakfast foods – especially among athletes, because oatmeal is known to be rich in proteins. But you can also prepare the delicious breakfast porridge or muesli from spelled flakes. You can find out here which nutritional values ​​the cereal flakes provide you with in detail.

Spelled flakes vs. oat flakes: nutritional value comparison

Oatmeal is high in protein, healthy fats and fiber, and also provides some vitamins and minerals. More information: nutritional values ​​​​of oatmeal. Oats have earned their reputation as a healthy breakfast ingredient—but spelled can keep up, too.

The macronutrients of oat flakes and spelled flakes in comparison (per 100 grams):
Calories: With around 350 to 370 kilocalories, spelled flakes and oat flakes have about the same energy density.
Carbohydrates: Both cereals are rich in high-quality long-chain carbohydrates. With around 64 grams, spelled flakes provide a little more than oat flakes with around 59 grams.
Proteins: Spelled flakes provide about 14 grams of vegetable protein. With around 13 grams, oat flakes can almost keep up with this considerable value.
Fat: The spelled flakes contain around 2.6 grams of fat. In comparison, oatmeal is quite high in fat, at about seven grams of fat. In both cases, however, it is mainly unsaturated fatty acids that are considered healthy fats.
Fiber: With around 8.4 grams of fiber, spelled flakes are among the foods rich in fiber. Oatmeal can even go one better with almost ten percent fiber content. The breakfast cereals thus contribute to healthy digestion.

Conclusion: In terms of macronutrients, oat and spelled flakes perform similarly. Both types of grain can score with a high protein and fiber content as well as with complex carbohydrates. The biggest difference lies in the fat content: spelled flakes are significantly lower in fat than oat flakes. However, these are mainly the health-promoting unsaturated fatty acids.

Oat or spelled flakes: vitamins in comparison

When comparing the two cereal flakes, it is also worth taking a look at the micronutrients they contain. Both oat and spelled flakes provide valuable vitamins:
Vitamin B1: 100 grams of spelled flakes cover around 30 percent of the daily thiamine requirement and still provide only half as much vitamin B1 as oat flakes. The latter contain a proud 0.6 milligrams of thiamine. The flakes support the metabolism and are healthy for the nervous system.
Vitamin B2: With the same amount of spelled flakes you can still cover 8.6 percent of your daily riboflavin requirement. They have about as much vitamin B2 as oatmeal (nine percent of the Guideline Daily Amount GDA).
Vitamin B3: While spelled flakes do not contain any significant amount of niacin, 100 grams of oat flakes can cover a quarter of your daily needs. So oat flakes perform significantly better here – and are therefore particularly good for metabolism, cell division, the immune system as well as skin and muscles.
Vitamin B5: Oatmeal can also score points with vitamin B5. 100 grams cover around 18 percent of the GDA and thus support the energy metabolism of carbohydrates, proteins and fats.
Vitamin B6: Spelled flakes are particularly rich in vitamin B6. With around 25 percent of the GDA, they provide about twice as much vitamin B6 as oatmeal and thus support a healthy metabolism as well as the nervous and immune systems.
Vitamin E: Both oat flakes and spelled flakes are rich in vitamin E. While 100 grams of spelled flakes cover around 10.5 percent of the GDA, oat flakes even manage around twelve percent. The cereal flakes thus protect the cells from free radicals.
Conclusion: Spelled flakes provide a lot of important vitamins. Compared to oats, spelled scores with a particularly high vitamin B6 content. Oatmeal, on the other hand, contains more vitamins B1, B3 and B5. Both cereal flakes contain about the same amount of vitamins B2 and E.

You also get important minerals from both oat and spelled flakes:
Iron: 100 grams of spelled flakes cover 20 percent of the daily iron requirement, oat flakes even more than 35 percent. The breakfast cereals thus support a healthy immune system and the transport of oxygen in the blood.
Potassium: There are about 330 milligrams of potassium in 100 grams of spelled flakes – about 16.5 percent of the GDA. Oatmeal even manages to reach almost 400 milligrams. This makes the flakes particularly healthy for the muscles.
Magnesium: With 105 milligrams per 100 grams, spelled flakes can cover around 35 percent of the GDA. Oatmeal contains even more magnesium with 130 milligrams. Both cereals contribute to healthy muscles and metabolism.
Zinc: 100 grams of spelled flakes cover about 31 percent of the daily zinc requirement – oat flakes even about 60 percent. The mineral is important for healthy skin and hair.
Conclusion: With these minerals, both spelled flakes and oat flakes can contribute to a balanced diet. A comparison shows that oat flakes provide slightly more vital minerals than spelled flakes.

Oat or spelled flakes? – Conclusion of the comparison

Both in terms of macronutrients and micronutrients, oat and spelled flakes are convincing. Both cereal flakes are rich in vegetable protein, fiber and long-chain carbohydrates – and also provide lots of vitamins and minerals.

In a direct comparison, it is noticeable that oat flakes contain slightly more minerals: Iron, potassium, magnesium and zinc are contained in both cereal flakes, but in higher proportions in oats.

Oatmeal is also a bit healthier in terms of vitamin content: they contain a particularly large amount of vitamins B1, B3 and B5. On the other hand, spelled flakes provide twice as much vitamin B6 as oat flakes. This makes it clear once again why a varied diet is so important.

The bottom line is that both spelled flakes and oat flakes are extremely healthy: We therefore recommend that you neither limit yourself to one nor the other and instead vary them occasionally or mix both types. Variety on the daily menu is an important part of a balanced diet.

Only in the case of gluten intolerance (celiac disease) are spelled flakes eliminated because of their relatively high gluten content. Oats, on the other hand, are gluten-free. But beware: rolled oats and other oat products can be contaminated with wheat residues. Therefore, pay attention to the “gluten-free” packaging note when buying if you suffer from celiac disease.

We also recommend that you buy organic oat and spelled flakes – like other foods. Because: As Öko-Test found out, conventional oatmeal is often contaminated with glyphosate.

By the way: spelled and oat flakes hardly differ in taste either. Both have a slightly nutty taste with an individual touch. You can use the flakes either cold in muesli, cooked as porridge, baked as granola, pureed in a smoothie or for vegan patties and when baking, for example for delicious biscuits.

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Baked Oats Recipe: How to Prepare the TikTok Trend

Baked oats have become popular as a breakfast trend on TikTok. And rightly so, because the baked oatmeal tastes like cake for breakfast. We’ll show you how to make baked oats yourself.

Baked oats have been arguably the most popular breakfast trend on social media for a while. Although they are very similar to baked oatmeal, i.e. baked porridge, they do have their own reason for being. Because thanks to the finely ground oat flakes, baked oats have a finer and juicier consistency.

For the Baked Oats you need a blender in addition to a few basic ingredients. With this you have prepared the dough in a few minutes. The basis for the baked oats is oat flakes, plant milk, banana, dates or maple syrup for sweetness.

It is best to buy the ingredients in organic quality. In this way you support organic agriculture that does not use chemical-synthetic pesticides, which could end up in your food and in the environment. Recommended organic seals are, for example, Demeter, Naturland and Bioland. For products such as chocolate, cocoa or vanilla, you should also pay attention to Fairtrade certification. The seal shows you that the product was manufactured and traded under acceptable social conditions.

We will show you a basic recipe for vegan baked oats with light and dark variants. Of course, you can change the recipe as you like.

Vegan Baked Oats: Basic recipe for two servings

Ingredients:

80 goat flakes
240 ml plant-based milk
1ripe banana
3dates
1 tablespoon peanut butter
1 teaspoon Baking powder
0.25 tsp salt
vanilla (optional)
1 ELFairtrade cocoa powder
fair trade dark chocolate

Directions:

Add oatmeal, plant-based milk, ripe banana, pitted dates, peanut butter, baking powder, salt and optionally some vanilla or other spices such as cinnamon to the blender and blend the ingredients into a viscous paste.
For the light variant, fill half of the dough into a small ovenproof dish. You can also use an ovenproof cereal bowl or a screw-top jar here.
For the chocolate version, stir the Fairtrade cocoa into the rest of the batter and fill the second mold with it. The chocolate version tastes particularly delicious with a teaspoon of peanut butter as the core.
Top the cakes with chopped dark Fairtrade chocolate, nuts or other ingredients of your choice and bake them in a preheated oven at 180 degrees for about 20 minutes.
The baked oats taste warm or cold and keep in the fridge for several days.

Baked Oats: Tips and variations for a healthy breakfast

You can change the ingredients according to your own taste. Instead of peanut butter, almond butter or hazelnut butter go well with it and you can replace the dates with a sweetener of your choice, for example: maple syrup, apple syrup, date syrup or sugar alternatives such as stevia or birch sugar.

You are in control of the length of the baking time. If you prefer a mushy, porridge-like consistency, remove the cakes from the oven after about 20 minutes. For a firmer, cake-like texture, bake them for 25 to 30 minutes. You can do the chopstick test as a test. The baking time also depends heavily on the shape and size of your molds.

Ideas for variations on vegan baked oats:

Baked oats without banana: For a more neutral taste, you can mix the banana with 100 grams of apple pulp or with 1.5 tablespoons of ground flaxseed and 5 tablespoons of plant-based milk (leave to soak before use). Alternatively, the baked oats also work well if you simply leave out the banana and add a little more milk or plant-based yoghurt instead. However, since the banana brings a lot of sweetness with it, you may have to sweeten it here.
Baked oats with a liquid core: Put a teaspoon of nut butter, jam, some chocolate, chocolate cream or a dollop of vegan yoghurt or vegan cream cheese mixed with maple syrup in the middle of the mold.
Additional toppings and ingredients: In addition to chocolate and nuts, grated coconut, cocoa nibs, dried fruit, blueberries or finely chopped fresh fruit also go very well with the recipe. You can also refine the cakes with poppy seeds and grated lemon zest, for example, or make a carrot cake variant with grated carrots, raisins and walnuts.

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