Everything You Need To Know About Steel Cut Oats & How I Use Them

Everything You Need To Know About Steel Cut Oats & How I Use Them

Steel cut oats are a meal prep staple for me; they make breakfasts SO EASY + QUICK, they’re yummy, FULL of antioxidants, fibre, protein, good carbs + vitamins/minerals.

    • I use the Only Oats by Avena Foods rolled + steel cut oats (& oat flour) from the Canadian prairies.
    • Amidst the Monsanto trial, a recent study by EWG found that many breakfast cereals, including Bob’s Red Mill steel cut oats contain a potentially unsafe level of GLYPHOSATE, the main ingredient in weed killers, labeled as a probable carcinogen by the World Health Organization. This is why I always stress the importance of buying from smaller organic/non-GMO local brands that abide by strict protocol in seeding, harvest, cleaning + delivery & go the extra mile to take our health to heart.
    • Avena abides by a Purity Protocol, an industry benchmark process based on ‘Start Clean, Stay Clean’ principles proven to produce certified gluten-free oats consistently that meet + surpass gluten-free standards of the GFCO, FDA + Health Canada.

    • organic/non-GMO
    • local/smaller companies
    • always take the time to read the company’s quality control standards
    • certified gluten-free especially if you have Celiac’s, an intolerance or allergy (oats are naturally gluten-free but there’s always a risk of cross contamination)
    • stay away from oatmeal packs to which you just need to add water/milk – they’re quick oats (the most processed) + have added refined sugar/preservatives.



On Sunday, I meal prep them with the rest of my grains/legumes. I cook them according to package directions until they’re creamy/thick, let them cool off completely + store them in a container + refrigerate until I’m ready to use them.


I portion out 1/3-1/2 cup depending on my hunger level + add it to a skillet with 1/4 cup homemade seed/nut milk, Ceylon cinnamon + vanilla to lightly sweeten. I cook over medium heat until liquid is absorbed + oats are creamy, then add toppings!

You can add protein or collagen, egg whites, adaptogens, green powders or psyllium husks when you reheat them, but make sure to add a bit more liquid!

Here are some recipes with steel cut oats if you need some inspiration:



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