Are Oat Groats Gluten Free? (& GF Recipe)

Last Updated on April 26, 2022

Today, we’re going to be answering the question: are oat groats gluten free? And taking a look at the tastiest way to include oat groats into your diet. Since becoming gluten-free, any time I see the word “oats”, my mind instantly starts to panic. We’re told to avoid oats because they aren’t usually gluten-free, but you can find oats that don’t contain gluten; it can all be very confusing. So are oat groats gluten-free? Are there any benefits to adding them to your diet? Let’s take a closer look.

What Are Oat Groats?

Oat groats are oats in their purest form. Oat groats have not been processed or ground in any way at all and all groats are categorized as whole grains. While oat groats are the most popular groats, you can also find wheat, barley, rye, and even buckwheat groats.

What Are Oat Groats

Learn more about: Are Quaker Old Fashioned Oats Gluten-Free? (& GF Oatmeal)

Oat Groat Nutrition Facts

You may be wondering about the nutritional value of oat groats. One cup of cooked oat groats contains the following:

  • Calories: 152
  • Protein: 6g
  • Carbs: 26g
  • Dietary Fiber: 4.1g

Are Oat Groats Gluten Free?

The answer is: sometimes. Oats in their purest form are gluten-free. This may not be something you’re familiar with as we’re always told to avoid oats (which you should unless they carry a gluten-free label). We are told to avoid oats when following a gluten-free diet because oats are usually milled and harvested with gluten-containing grains such as wheat, rye, and barley. This means that the cross-contact risk is exceptionally high, and the final product would likely contain gluten.

However, if oats are milled and harvested in a dedicated gluten-free area – they absolutely can be enjoyed on a gluten-free diet and they can even be a great addition. It’s always best to opt for oats (and oat groats) that carry a clear gluten-free label, so you can be assured that it’s as safe as possible for you. Don’t worry – there are usually plenty of options!

Where To Buy Oat Groats

You can usually find oat groats in your local grocery store. If not, health stores will stock oat groats, as well as plenty of reputable places online. In fact, if you shop online, you can usually find better deals as you’re purchasing directly from the company. We’ll be taking a look at the best brands to purchase later in this post.

Health Benefits Of Oat Groats

The most important benefit for us is that oat groats are a naturally gluten-free grain, which makes them the perfect addition to our diet. However, there are plenty of other benefits too, including:

  • Incredibly Nutritious. From manganese, to iron, to zinc, to folate, to B vitamins – oat groats are packed full of vitamins and minerals to help us maintain a healthy, balanced diet
  • Filling. Oats are quite heavy are full of carbs, so can keep you feeling fuller for longer. That’s why oat groats are the best meal to start your day off with
  • Antioxidant. As they’re high in antioxidants, they can help to control blood pressure levels, as well as being an anti-inflammatory too

Gluten Free Oat Groats

If you’re looking for somewhere to buy your gluten-free oat groats, there are several brands I would suggest. My first pick, without hesitation, is Gluten-Free Prairie. The Gluten-Free Prairie Oat Groats are a certified gluten-free brand, which not only supplies oat groats – but a whole range of gluten-free products.

While the next option aren’t oat groats, they taste very similar and they’re much more accessible from grocery stores. The Bob’s Red Mill Buckwheat Groats are certified gluten-free, as well as being organic and non-GMO. For a 1lb bag, it costs just over $6.50.

Both are good choices and can be used for the recipe below.

Gluten Free Oat Groats Recipe

If you’re looking for a way to incorporate oat groats into your diet easily, Eat Simple Food has the perfect gluten-free dish to kickstart your day.


The ingredients you’ll need for this recipe are:

  • 1 cup of gluten-free oat groats
  • 4 cups of water
  • 1/4 teaspoon of salt
  • 1/2 cup of blueberries
  • 1/2 cup of sliced strawberries
  • 1/2 cup of roasted pistachios (shelled)
  • 2 cups of milk of your choice (cow’s, almond, oat, etc.)


Now all you need to do is:

Step 1: Boil

Using a large pan, heat your oats, water, and salt over medium heat. Bring to the boil, lower heat, and cover for around one hour, leaving to simmer. You will need to stir the pot occasionally.

Step 2: Add Toppings

Add the strawberries, blueberries, and pistachios (or fruits and nuts of your choice) and stir well. Top with your milk – and enjoy!

Read more about: Is Millville Oatmeal Gluten-Free?


I hope this article has helped to answer the question: are oat groats gluten-free? And give you an idea of how to include oat groats into your diet. As well as just some of the benefits of this addition. While some of us are intolerant to oats too, if you can tolerate them – I would highly recommend them, as they’re very nutritious.

Do you know of any other gluten-free oat groats? If so, please feel free to let me know in the comments below. Sharing is caring!