12 essential oat recipes, from overnight oats to perfect flapjacks

Comforting, filling and familiar, oats are a storecupboard staple and important part of British culinary history. These versatile grains form the basis of a chewy flapjack, give texture to cakes and make a crunchy protective coating when frying. If you think oats are just for porridge, it’s time to think again… We explore the history of oats, why they’re good for you and share a dozen of our favourite oat recipes.

12 essential oat recipes, from overnight oats to perfect flapjacks

How long have we eaten oats?

Cereals have been cultivated since about 10,000 BC but oats are a relatively recent crop. It’s thought they emerged as a weed growing among established wheat and barley crops. The hardiness of oats and their innate ability to thrive in cold climates probably led to their cultivation during the Bronze Age – especially in cooler, more northerly climes. The Romans grew oats but deemed them inferior to wheat. Wheat was expensive though and by the Middle Ages oats had become a staple food both for livestock and for poor people across Britain.

We now know oats contain high levels of protein, minerals and soluble fibre, but in 1521 Scottish historian John Major hailed them as “the main strength of the Scottish and English armies – proof that oaten bread is not a thing to be laughed at”. During World War II, oat production was supported by the Ministry of Food as part of the war effort, as oats are nutritious and helped people to bulk out their war rations by filling out soups and stews. But this had a knock-on effect: although oats had played a key role in the British wartime pantry, after the war was over, people associated the grains with deprivation and the dreaded ration book.

And so oats fell out of favour once more until their revival over the past 10 or so years, when recognition of their health benefits and versatility has given them a popularity makeover…

Why oats are good for you

“Oats contain soluble fibre called beta-glucan. When eaten, this dissolves in water to form a gel in the intestine, which helps to keep blood sugar levels stable,” says nutritionist Amanda Ursell. “The gel also binds with excess cholesterol in the gut, preventing its absorption into the body. A 40g portion of oats provides 3g beta-glucan, an amount health experts believe can have a measurable effect in lowering cholesterol when eaten as part of an overall balanced and healthy diet.”

 

The different types of oats

  • Oatbran This is milled from the fibre-rich bran, which forms the outer skin of the groat (grain) after the husk has been removed. How this is done is an industry secret… Add oatbran to bakes for a chewy texture or use for porridge and smoothies.
  • Pinhead (coarse) oatmeal These are whole groats sliced into three and are also known as steel-cut oats. They work well in savoury dishes and, when cooked, they have a similar texture to risotto rice.
  • Jumbo oats The largest, plumpest oats are reserved to be rolled whole into flakes that have a more pronounced texture, with a mild, nutty flavour. These jumbo oats are best for making muesli or for baking into biscuits.
  • Superfast or rolled oats Rolled from pinhead oatmeal to give small flakes, these are also lightly steamed during the milling process. They absorb liquid faster because of their reduced surface area, so they cook quickly. Great for porridge and flapjacks, or for coating meat and fish.
  • Medium and fine oatmeal They’re made from stone-grinding pinhead oatmeal, giving a finer texture – a bit like cornmeal. You can use medium and fine oatmeal in all types of cake and bread baking as the different grind sizes make it versatile.

12 essential oat recipes

Overnight oats
Overnight oats are similar to porridge but rely on time rather than heat to become creamy and soft. A few minutes of prep in the evening and you have an easy, nutritious breakfast the next day. This is the only base recipe you need – once you know the ratio, you can customise the toppings and flavour depending on your mood. We’ve included some ideas to get you started!

Overnight oats

 

Cheesy oat biscuits
This classic savoury biscuit recipe is a great one to have up your sleeve when making nibbles for entertaining (they are ideal on a cheeseboard) or to bake as an edible gift.

 

Flapjacks
Who doesn’t love a flapjack? Our easy 3-2-1 flapjacks recipe is the perfect beginners’ bake. They stick to a simple ratio of 300g oats, 200g butter and 100g sugar, plus a little golden syrup for flavour and chewiness.

 

Oaty rhubarb and ginger streusel cake
Oats are fantastic for adding texture to sweet bakes. A golden, oaty streusel topping adds chewy flapjack-like texture to this wonderful rhubarb and ginger cake. It’s best served warm with plenty of crème fraîche, yogurt or custard.

 

Cheddar and chard tart with cheese and oatmeal pastry
Have you tried adding oatmeal to pastry? Umami cheddar and leafy chard are paired with a robust oatmeal pastry in Debbie Major’s cheesy vegetarian tart.

 

Porridge with pears and almond butter
The secret to great porridge? Try toasting the oats first. Our recipe shows you how, along with topping and flavouring inspiration (including these syrupy preserved pears with nut butter).

Did you know? Scottish tradition calls for porridge made with water, stirred with a wooden ‘spurtle’ and seasoned with salt, while the Welsh thicken their oatmeal with buttermilk

Homemade granola
Granola is a crisp wholegrain cereal based on oats. It’s slightly sweetened with honey, sugar or maple syrup and usually contains nuts and dried fruit. We’ve created an easy guide on how to make granola in just five steps. This all-purpose recipe is easy to customise to your own taste too.

 

Oaty muffins with peanut butter and blueberries
Oats, banana, blueberries, peanut butter and greek yogurt: a handful of favourite breakfast ingredients combine in these moreish muffins, which can be baked in the air fryer or oven.

 

Oat-crusted mackerel and horseradish fishcakes
Jumbo rolled oats add texture and nutritional value to this midweek dinner. Try replacing some of the breadcrumbs in your favourite fishcake recipe next time!

 

Oatmeal and raisin cookies
A coffee shop favourite, these easy cookies are packed with oats and raisins, perfect for a healthy snack or dunking into tea. They’re freezable too – check out the tips at the bottom of the recipe.

 

Guinness soda bread with oats
Oats add to the pleasing texture of this versatile bread by chef Robin Gill. In his own words: “This is one of the easiest and most satisfying bread recipes. I bake it every St Patrick’s Day and serve it with smoked salmon on the day, then on the following days with jam and butter or a bowl of soup.”

 

Vegan chocolate chip oat bars
These better-for-you vegan bars are made with roasted pumpkin, oats and dark choc chips. Cut into slices ready for lunchboxes and snacks.

 

Discover our favourite weekday breakfast recipes next.

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