Grain | Vegan Gluten Free High Fiber

Steel Cut Oat

Avena sativa Allergen-Free
Steel Cut Oat

Sourcing & Taxonomy

  • Family Poaceae
  • Primary Cuisine European
  • Seasonality Year-Round
  • Source Oats

The Forktionary Angle

"The Hearty Uncut Truth: A Superior Breakfast Grain"

Definition

Whole oat groats cut into two or three pieces, offering a chewy texture and nutty flavor, often used for porridge or savory dishes.

Sensory Profile

TasteEarthy,Nutty,Mildly Sweet
TextureChewy,Firm,Creamy (when cooked)
AromaToasty,Grainey
AcidityLow

Technical Metrics

Cooking Time (approx.)

20-30 minutes

Fiber Content (per 100g dry)

~10g

Glycemic Index

Lower than rolled oats

Nutrition Facts

Per 40g (dry)
Calories379 kcal
Total Fat6.5g
Saturated Fat1.2g
Trans Fat0g
Cholesterol0mg
Protein13g
Total Carbohydrate68g
Dietary Fiber10g
Total Sugars1.5g
Calcium54mg
Iron4.2mg
Potassium362mg

Chef’s Secret

Toasting dry steel cut oats lightly before adding liquid enhances their nutty flavor and gives a deeper aroma to porridge.

Substitutions

Best Match

Rolled Oats (Old Fashioned)

1:1

Similar flavor and nutritional profile, but cooks faster and has a softer texture.

Oat Groats (Whole)

1:1

The whole grain, requires longer cooking but offers maximum chewiness.

Brown Rice

1:1

For savory applications, offers a similar chew and hearty texture, different flavor.

Quinoa

1:1

For a protein-rich, gluten-free alternative with a slightly different texture, suitable for savory dishes.

Buying Guide

Opt for plain, unsweetened steel cut oats. Look for certified gluten-free if necessary. Store in an airtight container.

Flavor Pairings

Fruits nuts honey maple syrup brown sugar milk (dairy or non-dairy) savory broths vegetables.

Recipes Using Steel Cut Oat

Apple Cinnamon Steel Cut Oats image 161
Dietary Vegetarian Healthy Low Calorie

Apple Cinnamon Steel Cut Oats

Warm up your mornings with this delicious and healthy Apple Cinnamon Steel Cut Oats recipe! Perfect for a cozy breakfast, this recipe is easily adaptable to your preferred rice cooker and tastes amazing. Skip the stovetop hassle – our easy rice cooker method delivers perfectly cooked oats every time. A wholesome and flavorful start to your day!

See Complete Recipe
Apple Oatmeal Crock Pot image
Low Sodium Low In Something Low Sodium Low Fat

Apple Oatmeal Crock Pot

Wake up to a warm, comforting bowl of Apple Oatmeal! This slow cooker recipe transforms simple oats into a delicious and healthy breakfast, ready when you are. Made with oat bran (or wheat berries!), apples, cinnamon, and a touch of vanilla, this recipe is a delightful twist on traditional oatmeal. Top with your favorite nuts or seeds for extra crunch and nutrition. Perfect for busy mornings!

See Complete Recipe