Oats and healthy baking alternatives -
There are various healthy baking swaps you can make that can turn your desserts a little more nutrient dense — and still delicious! However, you can always enjoy your favorite desserts in moderation as they are and still stay on track but it's always fun to try something new, and who knows, maybe these healthy baking substitutions will inspire new staple holiday recipes!
That said, we've compiled a list of the best and tastiest healthy baking substitutes you can use next time you're baking your favorite cakes, cookies, pies, etc. Typical baking recipes contain all-purpose white flour, but if you want something a little more nutrient-dense switch it up!
There are various types of flours you can use in your baked goods, here are some of the best ones As an added tip, use protein powder in your mix with one of the flours above to add a boost of protein! You can't completely substitute protein powder for flour but you can use it in addition to a flour and make cakes, cupcakes, cookies, etc.
One thing that makes desserts so good is butter. Everyone loves the buttery goodness in cakes and other desserts! However, butter is extremely high in saturated fats. If you want a healthier alternative to butter, embrace healthy unsaturated fats! The two best substitutes are ghee and coconut oil.
Ghee is actually a type of clarified butter that contains no casein or lactose, making it a great choice for those that are lactose intolerant. It has an aromatic and nutty taste that makes for a great butter substitution! Plus, it's easy to replace, it can replace butter at a ratio.
Coconut oil can also replace butter at a ratio, but it may slightly change the flavor of your dessert not in a bad way! Coconut oil tends to have a rich coconut flavor which makes it work great with tropical or rich chocolate desserts.
Just because you're not following a vegan diet doesn't mean you can't use vegan ingredients! Substituting dairy products for vegan options can help make your baked goods healthier and more nutrient-dense.
We've already talked about one great option — coconut oil in place of butter. Other great vegan alternatives include using non-dairy milk in place of cow's milk or using flax seed or chia seed eggs in place of chicken eggs.
An essential baking ingredient is sugar — it's what makes desserts so sweet and delicious! However, white table sugar can dramatically spike your blood sugar, especially if you're indulging during the holidays.
One way to help reduce your sugar intake is by using a healthy sugar alternative! Some people hate eating vegetables , so the thought of adding them to baked goods may not sound appetizing, but here us out You can use maple syrup to make pancakes, waffles, oatmeal cookies, and cereals such as granola and muesli.
You can use it to sweeten other desserts like puddings and custards. Also, you can drizzle it over ice cream or cheesecake. Maple syrup is delicious on pork chops or stir-fried vegetables for savory dishes. Traditional cereal grains like oats, wheat, and rice are often touted as healthy, and these grains provide energy by converting carbohydrates into glucose.
Buckwheat provides energy differently: It converts protein into glucose instead of carbohydrates, making buckwheat excellent for people who follow vegetarian or vegan diets.
In addition to its high protein content, buckwheat is rich in fiber and other nutrients. When cooked properly, buckwheat makes one of the excellent substitutes for oats.
This is because it has a similar texture and consistency when cooked, making it perfect for baking muffins or pancakes! It also has a lower glycemic index than oats, which will help keep your blood sugar levels in check and avoid spiking hunger. If you have celiac disease or wheat allergy, millet is an excellent substitute for oats.
You can find it at health food stores and online. One of the most apparent substitutes for oats is brown rice, which is high in fiber and complex carbohydrates. You can use brown rice in everything from porridge to overnight oats. Another great thing about substituting brown rice for oats is that it takes less time and effort to cook.
Just make sure not to overcook your batch, or else it will get mushy and lose its texture. There are a lot of substitutes for oats out there. However, they taste very different from one another. Corn flakes have a light, milky taste, while quinoa flakes have more of a nutty flavor. The nutty flavor is good in hot cereals and cold desserts alike.
A third option is to go with rolled oats in your recipes. Remember that if you decide to use these substitutes, your recipe will likely need some adjustment time. Instead of whole oats, try using more oats in your cooking.
You can try removing some of your other high-calorie carbohydrates and replacing them with oats. They can be a delicious addition to many dishes. Next time you eat rice, pasta, or potatoes, ask yourself, can I have that with oatmeal instead?
You might find it makes all those old standbys taste like new again. Of course, if you prefer eating whole oats plain or just some milk and fruit, keep doing so! We hope our list of delicious substitutes for oats helped you pick what best suits you.
Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. The first success I had in substituting oats in any of my recipes here on the blog was when oats provide bulk in no-bake recipes.
No chemical reaction was going to go on with the oat sub, so I had to again shift my perspective. I had tried quinoa flakes in recipes like these oatmeal breakfast cookies, and it was a failure.
The quinoa flakes just didn't have enough structure. But a no-bake recipe was going to be different…. These cookies above are made using my recipe for no bake oatmeal cookies , but with coconut flakes in place of oats.
Not to brag, but my recipe for no bake oatmeal cookies is made without peanut butter, which is what most recipes like this rely upon. So they're pure chocolate-flavored goodness. When you replace the old-fashioned rolled oats called for in the recipe by weight, in a 1 to 1 swap, they work amazingly well.
There is a coconut flavor to them, of course, when made this way. I also typically use virgin coconut oil in that recipe, not butter, so clearly we're good with coconut flavor. Coconut flakes are those wide, flat chips, not the shredded coconut that might be most familiar.
If you want to add more coconut flavor when using these chips, try toasting them first in the oven before baking with them. Just place the chips in a single, mostly even layer on a large rimmed baking sheet and bake at °F for about 10 minutes or until they're all lovely and brown on the edges.
To make sure that they toast evenly, you can stir the chips after about 5 minutes before returning them to the oven to finish baking.
The very first success I had when replacing oats was in my homemade protein bar recipe. All I did was replace the rolled oats in the recipe by weight, one for one, with coconut chips. You can see the result pictured just above. I've actually been working on it ever since, but it's taken me this long to feel confident enough to share it with you!
The final category is a substitute for oat flour in baking. For this application, you may actually have more latitude when deciding on a replacement. But quinoa flakes work perfectly well, so I really recommend you stick with those. Quinoa flakes are basically produced when the quinoa seed is run through a rolling machine.
They're not nearly as hearty as actual oats, but when they're blended into a flour, they behave like oats. There are a number of brands of quinoa flakes, and some of them are pretty widely available. Ancient Harvest brand quinoa flakes affiliate link; feel free to shop around!
seems to be the most widely available brand of quinoa flakes. They're great! There is also I Heart Quinoa brand affiliate link as well , and I find them to be a bit heartier which makes them more compatible with oat-focused recipes.
The recipe you see above is my banana oatmeal muffins , made with quinoa flakes as a one to one replacement for the rolled oats, by weight.
I was a little afraid that they were going to taste a little earthy since I'm not a huge fan of the taste of quinoa. But they were delicious.
These baked Natural Detoxification Support without banana are great for those who dislike the banana taste or want to switch aOts up. Full of peanut butter, berries and heart-healthy fibre to hwalthy Oats and healthy baking alternatives Healthy breakfast options right. I Alternstives so many bbaking for baked oatsbut one of the top questions I get every time is if you can swap the banana. Personally, I love adding bananas to recipes for natural sweetness, but I get it if you don't like the banana taste. And as much as I love banana breadsometimes I need a break from that flavour too. I'm so excited to share these baked oats without banana, for all my banana haters who still want in on this amazing breakfast option. While I was grinding up some rolled ans last night, I alernatives thinking Cayenne pepper for arthritis all the healthy substitutions I make Oats and healthy baking alternatives aternatives cooking and Oats and healthy baking alternatives. Substituting rolled oats for bread crumbs was one of the first changes I ever made and I still get questions about it all the time. So, in honour of that, I decided to resurrect this post from the bowels of the ExSloth archives. Bread Crumbs are…well just that… tiny particles of dried bread. Rolled Oats are oats that have been de-husked and rolled or crushed and then lightly toasted.Oats and healthy baking alternatives -
This nutritious superfood is packed with essential vitamins and minerals, as well as being gluten-free. Quinoa flakes have a light, crunchy texture, reminiscent of traditional oatmeal but with added nutritional benefits.
The subtle nutty flavor of quinoa flakes is truly delightful and provides a little something special to upgrade your breakfast routine.
It also contains plenty of fiber and protein—two nutrients important for satiety and regular blood sugar levels. Buckwheat has a mild flavor that can vary from mildly sweet to slightly earthy; its texture is chewy on the outside but fluffy and soft on the inside.
Steel-cut oats are whole grain, an unprocessed alternative to their more common and refined counterpart, the old-fashioned rolled oats. A steel-cut oat is created by slicing whole groats with a steel blade, resulting in a chewy texture that many people find more flavorful than conventional oats.
It also retains much of its nutritional value, as it contains more protein and dietary fiber than regular rolled oats. Steel-cut oats can be used in both sweet and savory recipes but have the most appeal when cooked low and slow, creating a creamy porridge or hearty side dish or snack.
As they take longer to cook than regular rolled oats, they are often prepared in bulk to be reheated throughout the week. While not an exact substitute for old-fashioned oatmeal due to its different taste and texture profile, steel-cut oats are an excellent way to add variety to your breakfast routine without sacrificing nutrition.
Amaranth is one of the most ancient and versatile grains, with origins dating back thousands of years in the Aztec and Mayan cultures. Unlike many other grains, amaranth has a mild nutty flavor and a light, crunchy texture when cooked.
It is often used as an alternative to old-fashioned oats in morning dishes like oatmeal or breakfast porridge, but it can also be used for baking bread or tossing into salads. When substituting oats with amaranth, you only need a small amount since it cooks and expands twice as much; this makes amaranth quite economical and cost-efficient.
With its impressive nutritional value and delicious taste and texture, amaranth can be an exciting new ingredient in your meals. Millet is a grain that can be overlooked because of its small size, but it packs some serious health and nutrition benefits. Highly popular among vegetarians and also traditionally consumed in many parts of the world, it has an interesting balance between nutritious elements like complex carbohydrates and minerals like phosphorous, magnesium, and iron.
For starters, it has a mild flavor with a slight sweetness that makes it perfect for sweet or savory dishes — you can even use it as porridge flour. In terms of texture, its small size creates a light and fluffy consistency once cooked that gives any dish added shape and mounds of flavor.
In conclusion, when it comes to finding a substitute for old-fashioned oats, there are plenty of nutritious options that can be added to your breakfast routine.
The price and availability of rolled oats and their substitutes can vary greatly depending on the product, brand, and location. Rolled oats are typically inexpensive and widely available in grocery stores, making them a popular choice for many recipes.
Quinoa flakes and almond meal, for example, are generally more expensive than rolled oats, but can be found in health food stores and larger supermarkets. Specialty grains like amaranth, millet, and buckwheat may also be a pricier option, but they offer unique nutritional benefits and can be sourced online or from specialty retailers.
More affordable alternatives like wheat and spelt flour, brown rice flakes, and flattened rice are readily available and versatile. Coconut flakes can also be found at a reasonable price, though their nutritional profile differs significantly from rolled oats.
Chia seeds have grown in popularity and can often be found in local supermarkets, but their price varies. Keep in mind that factors like brand, organic certification, and fair trade practices might affect the price too.
To sum up, consider your budget, recipe needs, and dietary preferences when choosing a rolled oat substitute, and be prepared to shop around or source online for the best deals.
When storing rolled oats and their substitutes, proper storage methods are crucial for maintaining freshness and preventing spoilage. Airtight containers or resealable bags are recommended for storage, as they protect the grains from exposure to moisture, heat, and pests. Storage conditions play a significant role in extending shelf life, with cool, dark, and dry environments being most suitable.
Maintaining a consistent temperature and humidity level can prevent the growth of bacteria, mold, or off-flavors. The shelf life of rolled oats and their substitutes varies depending on the type of grain or seed. Rolled oats typically last for 1 to 2 years when stored correctly, while steel-cut oats can last up to 18 months.
Alternative grains, such as quinoa, buckwheat, or amaranth, usually have a shelf life of about 1 year under appropriate storage conditions.
For instance, instant oats may have a shorter shelf life due to added sugars or flavorings, while oat flour and almond meal may require refrigeration or freezing to extend their freshness.
To ensure the best quality and prevent food waste, always check the expiration date on packaging, rotate stock, and use your senses to detect any changes in appearance, texture, or smell before using oats or their substitutes in recipes.
Celiac disease is an autoimmune disorder that affects individuals who are intolerant to gluten. This protein is predominantly found in barley, rye, and wheat.
Including rolled oats substitutes in the diet becomes crucial for those with celiac disease. Pure, uncontaminated oats are naturally gluten-free. It can happen at any stage, from harvesting to packaging. When searching for suitable rolled oats substitutes, individuals with celiac disease should opt for certified gluten-free products.
Quinoa flakes, amaranth, buckwheat, and brown rice flakes are some excellent gluten-free alternatives to rolled oats. Selecting appropriate substitutes not only allows those with celiac disease to enjoy the same dishes, but it promotes overall gastrointestinal health. Regular incorporation of these alternatives into recipes provides safe, delicious, and nutritious meals for gluten-sensitive individuals.
Many substitutes, like almond meal, contain nuts which can pose a risk for those with nut allergies. However, there are numerous alternatives that are both nut-free and suitable for incorporating into various recipes. Options such as quinoa flakes, amaranth, millet, and brown rice flakes make excellent substitutes for rolled oats without triggering allergies.
Make sure to read the ingredient labels carefully and look for certified nut-free products to avoid cross-contamination and ensure a safe, allergy-friendly alternative to rolled oats.
Those following a vegan or vegetarian lifestyle will find many rolled oat substitutes that align with their dietary preferences. Both vegans and vegetarians can enjoy using quinoa flakes, brown rice flakes, and amaranth in their recipes, as these substitutes are plant-based and do not contain any animal products.
Additionally, options like millet, buckwheat, coconut flakes, and flattened rice serve as excellent alternatives for vegans and vegetarians in various dishes. This can ensure that your chosen alternative meets your ethical and dietary standards. In conclusion, exploring various substitutes for rolled oats opens up a world of culinary possibilities while catering to different dietary needs and preferences.
From gluten-free grains like quinoa and amaranth, to versatile flours such as spelt and almond meal, there is a suitable alternative for everyone. By considering taste, texture, nutritional profiles, and allergy concerns, you can easily find the perfect rolled oats substitute to create delicious and nutritious dishes in your kitchen.
What form of buckwheat would you use as a substitute for rolled oats? Hulled groats? The form of buckwheat that you should use depends on how you plan to use the buckwheat as a substitute.
Generally for baking, buckwheat flour is the best option. Lactation cookies are no exception, I would suggest using buckwheat flour for these. Buckwheat flakes are also a great alternative for oatmeal, while cooking groats is suggested for porridge.
We hope this helps! Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Facebook Instagram Pinterest Youtube. Search Search. Rolled Oats Substitutes.
Last Updated:. June 30, Table of Contents. Understanding Oats. Rolled Oats. Steel-Cut Oats. Instant Oats. Oat Flour. Quick Oats vs. Old-Fashioned Oats.
Nutritional Differences between Rolled Oats and Their Substitutes. Protein Content. Fiber Content. Vitamins and Minerals. Taste and Texture Comparisons. Substitutes for Rolled Oats. Quinoa Flakes. Almond Meal.
Wheat Flour. Spelt Flour. Chia Seeds. Brown Rice. Coconut Flakes. Flattened Rice. Benefits of Rolled Oats and Their Substitutes. Health Benefits. Environmental Benefits. Versatility in Recipes. It's much lighter and loaded with fruit, but remember that it still contains sugar.
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If Oats and healthy baking alternatives gluten free and still can't or won't eat heatlhy, there's an oat substitute in gluten heatlhy baking for every type of recipe. Now alternxtives can finally have a gluten free n'oatmeal cookie! In the U. This is a topic that has been very contentious over the years and continues to be so. Whenever I would post a recipe on this gluten free blog that contained oats, I'd have to steel myself for the inevitable debate.
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