Groatmeal is quickly becoming a breakfast staple in many households, and for good reason. For years, convenient cereals dominated breakfast tables, but a shift towards healthier eating has led many to explore more nutritious options. If you’ve been a fan of overnight oats or slow cooker steel-cut oats, then get ready to meet your new breakfast obsession: groatmeal. The nutty flavor and satisfyingly chewy texture of groatmeal, made from hearty whole grain oat groats, will keep you feeling full and energized until lunchtime. While “groatmeal” might be a playful term, it perfectly captures this comforting and wholesome hot cereal.
What Exactly are Oat Groats?
Oat groats are the least processed form of oats available. They represent the entire oat kernel, with only the inedible outer hull removed, preserving the nutrient-rich bran layer. This minimal processing sets them apart, making oat groats the nutritional powerhouse of the oat family. While various types of oats offer similar nutritional benefits, as detailed in resources like “The Ultimate Guide to Oats,” groats stand out due to their whole form. Their texture and taste are most comparable to steel-cut oats, but because groats are whole kernels and steel-cut oats are chopped, groats take longer to digest. This slower digestion is key to their health benefits, contributing to prolonged satiety and better blood sugar management compared to other oat types.
Unlocking the Health Benefits of Oat Groats
Incorporating oat groats into your diet unlocks a wealth of health advantages:
- Nutrient Rich: Oat groats are packed with essential nutrients, including fiber, manganese, B vitamins like thiamin and riboflavin, vitamin E, iron, and protein.
- Heart Health and Cholesterol Management: Oats are well-known for their potential to lower bad cholesterol levels, contributing to a reduced risk of cardiovascular disease. The Mayo Clinic specifically recommends oats and oat bran for their cholesterol-lowering and heart-protective properties, as highlighted on their website.
- Blood Sugar Regulation: Oat groats can aid in stabilizing blood sugar levels, which is particularly beneficial in preventing Type 2 diabetes.
- Reduced Risk of Chronic Diseases: Regular oat consumption is linked to a lower risk of obesity and certain types of cancer.
- High in Soluble Fiber: Oats boast the highest proportion of soluble fiber among all grains. This type of fiber is crucial for various health benefits, including cholesterol control and digestive health.
- Improved Digestive Health: The fiber content in oat groats promotes healthy bowel function and regularity.
- Weight Management: Thanks to their slow digestion and high fiber content, oat groats help you feel full for longer, making them an excellent food for weight management.
For more in-depth information on the health benefits of oats, explore resources like The World’s Healthiest Foods and Healthline.
The Slow Cooker Advantage for Groat Food
Despite their superior taste and nutritional profile, oat groats haven’t always enjoyed mainstream popularity as a human food, often being relegated to animal feed. One primary reason for this might be their longer cooking time. Stovetop cooking can take up to an hour, significantly longer than rolled or steel-cut oats, making them less convenient for quick breakfasts.
However, this extended cooking time becomes a major advantage when using a slow cooker. The slow cooker is the perfect appliance for preparing oat groats, transforming them into a delicious and ready-to-eat breakfast with minimal effort. Simply combine the ingredients in your slow cooker before bed, and wake up to the enticing aroma of warm, nutritious groatmeal. The hands-off cooking process makes it incredibly easy to incorporate this healthy grain into your routine.
Groatmeal Nutrition Snapshot (per 3/4 cup serving with whole milk, unsweetened): 169 calories, 3.9g fat, 142mg sodium, 28.3g carbs, 4.1g fiber, 5.5g sugars, 7.5g protein; Weight Watchers PointsPlus: 4
Dietary Adaptations: Vegan and Gluten-Free Groatmeal
Groatmeal is easily adaptable to various dietary needs. For a vegan version, simply substitute dairy milk with plant-based alternatives like almond milk or coconut milk. Gluten-free oat groats are also widely available, ensuring that those with gluten sensitivities can also enjoy this wholesome grain.
Step-by-Step Guide to Slow Cooker Groatmeal
This recipe provides a versatile base for groatmeal, featuring a mild oat flavor that invites customization. Feel free to personalize your groatmeal with your favorite fruits, extracts, sweeteners, or nuts, either before or after cooking.
Step 1: Gather Your Ingredients
- Oat Groats: While oat groats might require a bit more searching than rolled or steel-cut oats, they are becoming increasingly accessible. Check bulk grain sections in health food stores or online retailers like Amazon for convenient options. Buying in bulk can often offer cost savings, especially if groatmeal becomes a regular part of your breakfast routine.
View on Amazon: oat groats
View on Amazon: chia seeds, organic flaxseed meal
- Salt: A pinch of salt is essential to enhance the overall flavor profile of the groatmeal without adding significant sodium.
- Cinnamon: Cinnamon adds a touch of warmth and subtle sweetness. Adjust the amount to your preference; cinnamon also offers its own set of health benefits, as detailed in articles like this one from Medical News Today.
- Unsweetened Applesauce or Shredded Apples: These add natural sweetness and moisture to the groatmeal. Applesauce creates a smoother texture, while shredded apples provide a bit more texture. Leaving the skin on organic apples when shredding boosts the nutritional value. For a more pronounced apple flavor, use chopped apples instead of shredded.
— Craving homemade applesauce? Explore this easy recipe: Fruit & Applesauce Blends
- Milk (Dairy or Non-Dairy): Choose your preferred milk. Cow’s milk (whole or 2%) and non-dairy options like almond or coconut milk work well.
- Sweetener (Optional): Sweetener is optional, allowing for personalized sweetness levels. You can add sweetener directly to the slow cooker or sweeten individual servings later. Options include maple syrup, brown sugar, or fruit. Cooking without sweetener allows each person to customize their bowl.
View on Amazon: organic maple syrup
Step 2: Combine Ingredients in the Slow Cooker
Lightly coat the inside of your slow cooker with cooking spray, butter, or oil to prevent sticking. Add the dry ingredients first: oat groats, chia or flaxseed, salt, and cinnamon. Stir to distribute them evenly, preventing clumping of chia seeds and cinnamon during cooking. Then, add the applesauce or shredded apples, milk, water, and optional sweetener. Stir everything to combine well. Cover the slow cooker and proceed to cooking.
A 4-quart slow cooker is sufficient, although a 6-1/2 quart size works comfortably as well. For smaller portions, halve the recipe. For larger batches, double the ingredients.
View on Amazon: My Programmable Slow Cooker (Highly rated and recommended for its programmable features.)
Step 3: Slow Cook to Perfection
Cook on low heat for approximately 6-7 hours. Cooking times can vary between slow cookers, so refer to the tips below for preventing overcooking. Programmable slow cookers are ideal as they often switch to a “keep warm” setting after cooking, allowing for overnight cooking without worry. If your slow cooker isn’t programmable, see the tip below for using a timer.
After 7 hours, the groatmeal should be cooked through. Shredded apples will soften and blend into the mixture.
The edges may caramelize slightly, adding a delightful crunchy texture and flavor that complements the soft groatmeal.
The recipe is designed to use just enough liquid for fully cooked, soft but chewy groats.
For a Creamier Groatmeal: Add an extra cup or more of milk and extend the cooking time by 30-60 minutes. The double-boiler method (explained below) also results in a creamier texture.
Tips for Avoiding Overcooked Groatmeal
Slow cookers vary in temperature and cooking speed, so some experimentation may be needed to determine the ideal cooking time for your appliance.
- First-Time Monitoring: When making this recipe for the first time, prepare it when you are home and can check it periodically. Start checking for doneness around 5 hours. Look for slightly browned edges, but avoid burning. Check by looking through a clear lid without lifting it, as lifting the lid extends cooking time.
- Utilize a Timer: If you sleep longer than the optimal cooking time and don’t have a programmable slow cooker, use an on-off light timer. Assemble ingredients before bed, set the timer to turn on later in the night, and your groatmeal will be ready when you wake up, without overcooking.
View on Amazon: on-off lamp timer (For automatic shut-off)
View on Amazon: heat-proof bowls for double boiling in slow cooker (For a gentler, creamier cooking method)
Make-Ahead and Reheating Instructions
Groatmeal is perfect for meal prep. Prepare a batch weekly and store leftovers in single-serving containers (plastic or mason jars) in the refrigerator. Reheat individual portions in the microwave by combining with 1/3 cup of milk and microwaving for 1-2 minutes, stirring halfway through. Groatmeal also freezes well for longer storage. If freezing in glass jars, leave headspace for expansion.
View freezer-safe containers on Amazon: plastic cups with lids, wide mouth 1/2 pint mason jars, wide mouth white plastic lids for mason jars (Durable and easy to use lids)
Prepare Dry Mixes in Advance
To streamline your weekly groatmeal preparation, pre-assemble jars of the dry ingredients. When making a batch, prepare extra jars with oat groats, chia/flaxseed, cinnamon, and salt. For future batches, simply combine the pre-mixed jar with milk, water, and applesauce (or shredded apples) in the slow cooker. Pint mason jars are ideal for single-batch dry mixes.
View on Amazon: regular mouth pint mason jars, regular mouth plastic jar lids (Durable and user-friendly lids)
My favorite way to enjoy groatmeal is with a sprinkle of extra cinnamon, a drizzle of maple syrup, and fresh berries or banana slices.
What toppings will you choose for your bowl of warm, comforting groatmeal?
Enjoy your yummy and healthy day!
Monica
(Keep scrolling for the printable recipe)
Explore More Delicious Slow Cooker Oatmeal Recipes:
Slow Cooker Apple Cinnamon Steel-Cut Oatmeal
Slow Cooker, Cherry Almond Steel-Cut Oatmeal
Slow Cooker, Banana & Coconut Milk Steel-Cut Oatmeal
Slow Cooker, Pumpkin Pie Steel-Cut Oatmeal
Overnight, Refrigerator, No-Cook Oatmeal in 6 Flavors
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Slow Cooker Oat Groats (Groatmeal) – Printable Recipe
By Monica Servings: ten 3/4-cup servings
Ingredients
- 2 cups oat groats
- 2 tablespoons chia seeds or flaxseed meal
- 1 teaspoon cinnamon
- 1/2 teaspoon salt
- 1 cup unsweetened applesauce OR 2 apples grated with skins on (discard cores)
- 2 cups milk (dairy or non-dairy)*
- 3 cups water
- Optional sweetener: 1/4 cup brown sugar, maple syrup, or other preferred sweetener
Directions
Coat the inside of a 4-quart (or larger) slow cooker with cooking spray or oil. Add the groats, chia or flaxseed, cinnamon, and salt and stir. Add the applesauce or shredded apples, milk, water and optional sweetener. Stir to combine, cover, and cook on low for approximately 6-7 hours. (Note: slow cooker times and temperatures vary, adjust cooking time accordingly.) *For a creamier texture, add 1+ cup of milk and extend cooking time by 30-60 minutes.
Stir cooked groatmeal before serving. Top with milk, syrup, brown sugar, cinnamon, fruit, or nuts as desired.
Freezes well. Recipe can be halved or doubled.
To reheat single 3/4 cup servings: Microwave groatmeal with 1/3 cup milk for 1 minute, stir, and microwave for another minute or until hot.
Nutritional Information (per 3/4 cup serving with whole milk, unsweetened): 169 calories, 3.9g fat, 142mg sodium, 28.3g carbs, 4.1g fiber, 5.5g sugars, 7.5g protein; Weight Watchers PointsPlus: 4
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