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

What happens if I replace rice with oats? ›

Replacing white rice with oatmeal can have several health benefits. Oatmeal is higher in fiber, which can aid digestion and keep you full longer. It also has a lower glycemic index, which helps in maintaining stable blood sugar levels.

What to replace rice and bread with? ›

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.

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.

What makes you fat, bread or rice? ›

When looking at the nutritional content of a single serving of bread and rice, bread may be considered the healthier option. This is due to bread containing fewer calories and carbohydrates than rice. However, rice does contain more protein, vitamins, and minerals compared to bread.

What happens if you eat oatmeal three times a day? ›

Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.

What happens when you eat oatmeal for a month? ›

No More Worrying about Calories

A cup of oats delivered 4 grams of protein and 4 grams of fiber to help lower body weight, improve cholesterol levels and reduce the risk of type 2 diabetes. It also provided health-building minerals such as phosphorus and magnesium.

Will I lose weight if I eat oats everyday? ›

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

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

But if you are looking for a healthier version then steel-cut is better as they are less processed and contain minimum chemicals. If you are particularly trying to shed kilos, steel-cut oats are better as they contain a high amount of fiber.

What is the fastest way to eat oats to lose weight? ›

You should eat oats for not less than one or two meals a day with low-fat healthy toppings if weight loss is your goal. You can also add more fruits and veggies to make it a wholesome meal. Mix half a cup of regular unprocessed oats with 1 cup of skimmed milk. Have this for breakfast 3-4 times a week for best results.

What happens when you stop eating rice and bread? ›

When the body's consumption of carbohydrates decreases, it begins to burn energy stored in the form of “glycogen”, which is the image in which it is stored carbohydrates in the liver and muscles), and this leads to water loss, and weight loss.

Is 2 slices of bread a day bad for you? ›

A study of 9,267 adults discovered that eating two slices (120 grams) of white bread per day was associated with a 40 percent increased risk of weight gain and obesity. Researchers have found that more refined and processed foods, such as white bread and white rice, resulted in greater abdominal fat.

Can you replace a meal with oatmeal? ›

While oatmeal is a nutritious food rich in fiber, vitamins, and minerals, it's generally not advisable to replace all meals with it. A well-balanced diet includes a variety of foods to ensure you get all the essential nutrients your body needs.

Is rice or oats easier to digest? ›

The reasoning for this may be because rice contains slightly less protein, fat, and fibre compared to wholemeal pasta and oats, thus leading to a faster rate of gastric emptying, digestion, and absorption.

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.

Should you rinse oats like rice? ›

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy. Try using lemon juice or apple cider vinegar as the acidic medium instead of the kefir or yogurts.

Top Articles
Latest Posts
Article information

Author: Jamar Nader

Last Updated:

Views: 5767

Rating: 4.4 / 5 (55 voted)

Reviews: 94% of readers found this page helpful

Author information

Name: Jamar Nader

Birthday: 1995-02-28

Address: Apt. 536 6162 Reichel Greens, Port Zackaryside, CT 22682-9804

Phone: +9958384818317

Job: IT Representative

Hobby: Scrapbooking, Hiking, Hunting, Kite flying, Blacksmithing, Video gaming, Foraging

Introduction: My name is Jamar Nader, I am a fine, shiny, colorful, bright, nice, perfect, curious person who loves writing and wants to share my knowledge and understanding with you.