Cooked oats are having a moment. What are roasted oats, you ask? Well, you clearly haven’t explored the world of food on Instagram or TikTok in the past few months.
It is a very simple dish: In essence, it is the oats baked in the oven. But cooked oats is much more than that.
An increasing number of gourmets have shared their news about roasted oats on social media, as more and more people discover the joys of a hot, nutritious and delicious breakfast.
Look, I don’t want to be what person, but I’ll say: I’ve been making roasted oats for years. And I’m thrilled that the world seems to have woken up to its joys.
Roasted oats are a basic breakfast for me, and it’s one of many protein-filled recipes that have helped me lose fat and gain muscle over the years.
When you bake your oats, it turns into something like a cake (some people even use oats ground in flour, but I like to keep some of the oat texture). From there, you have a blank canvas to use your flavor brush.
My base of roasted oats is usually 40g of oats, half a mashed banana, 1 tablespoon of powdered protein, 1 teaspoon of baking powder, a pinch of salt and about 150ml of almond milk.
But I made it into all kinds of versions: banana bread with peanut butter, triple chocolate brownie with raspberry, blueberry muffin, apple with spices … I’ll try a version with carrot cake next, then stay tuned.
I pour my oat mixture into a greased ovenproof dish and bake it in a preheated oven at 355 ° F for about 25-30 minutes, but the cooking time will depend on the dish you use and how you like the oats.
If you still need to be convinced, see why you should try roasted oats for your next breakfast.
It is nutritionally balanced
Baked oats, especially if you add a little fruit, protein powder and nut butter, are a great source of vital macro and micronutrients.
“Oats are an excellent source of a type of fiber called beta-glucans, which has been linked to lowering cholesterol and controlling sugar levels for those with type 2
diabetes
“nutritionist Kimberley Neve told Insider.” This type of fiber is particularly good for feeling full after breakfast for a longer time, making oats a great option if you are trying to lose weight, but are often hungry.
It is a great source of protein
Many people think that protein powder is only for gym addicts and only after working out, but that is not true, and breakfast is the meal in which people generally do not have the macro, which is essential for the muscle gain and fat loss.
“Protein powder can help you feel fuller for longer, as protein is the most effective macronutrient (from protein, fat, carbohydrates) to reduce appetite and hunger levels,” said Neve. “Not only that, but after eating a high protein or fiber breakfast, people also seem to consume fewer calories throughout the day.”
She continued: “Increasing your protein intake can help build muscle: the amino acids in the protein we eat help to repair muscle tissue after training, which is how we get stronger. Having protein throughout the day means that you will have a source available amino acids for your muscles to repair more efficiently. “
If you don’t want to use protein powder, you can add another sweetener (like honey) or flavor (like vanilla extract), and a little bit of Greek yogurt on top would increase the protein.
It has an indulgent taste
Nutrition aside, possibly the best thing about roasted oats is that it really tastes like a mixture of oatmeal and cake. Is it the same as a piece of sponge rich in butter and sugar? Of course. But it is still delicious.
I love adding pieces of chocolate to my baked oats, as they are delicious when melted, and I also saw people adding spoonfuls of Nutella or similar pastes to the middle of the dough, which leaves you with a center of melted chocolate like a lava cake. It’s a yes of mine.
You are forced to eat slowly and attentively
If you want to feel sated at the end of a meal (and therefore want no more), eating consciously, rather than just inhaling food, is crucial.
With roasted oats, the dish comes out so hot out of the oven that you are forced to eat slowly and without haste. If you love to eat, it’s great because the meal lasts a long time.
On cold winter mornings, it also gets very hot.
Can be done with less or more calories to meet your goals
When it comes to losing fat, the most important thing is to have a general calorie deficit. And in order to gain muscle more efficiently, you want to have a surplus of calories.
The best thing about cooked oats is that it can be modified to meet your goals: not only can the portion size be adjusted, but you can make it lighter, say, by swapping your little peanut butter string for peanut butter powdered, or replacing half of your chocolate pieces with raspberries.