How to Use Steel Cut Oats in Smoothies (Easy Guide)
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If you’re looking for a way to add some extra fiber and nutrients to your smoothies, steel cut oats may be the perfect ingredient for you. There are different ways of using steel cut oats in smoothies, and this article will look at several.
Plus, we will answer all your questions about steel cut oats and using them in smoothies and we also have a great steel cut oat smoothie recipe that we love for breakfast – because we are crazy about smoothies here!
What Are Steel Cut Oats?
Steel cut oats are made from whole oat groats that have been cut into smaller pieces by steel blades. This results in a more chewy and nutty-tasting oat than rolled oats, which are flattened and steamed before being rolled.
What Do Steel Cut Oats Taste Like?
Steel cut oats have a heartier, chewier texture than rolled oats and a nuttier flavor. They can range from light and fluffy to dense and chewy, depending on how they are prepared.
Can You Use Steel Cut Oats for Smoothies?
The short answer is yes, you can use steel cut oats in smoothies. Steel cut oats are a type of whole grain that has been minimally processed – they are simply chopped into pieces rather than being rolled or cut into smaller pieces like other types of oats.
This means that they still contain all the nutrients and fiber of the whole grain, making them a healthy addition to your diet.
Rolled oats (old fashioned oats), instant oats or quick oats are more commonly used in oatmeal smoothies, but you can definitely use steel cut oats for an oatmeal smoothie or even overnight oats.
You can also use cooked oats for smoothies, too. A cooked oats smoothie can be made from leftover oatmeal by adding some frozen fruit (we like frozen banana), protein powder, greek yogurt, nut butter (almond butter or peanut butter) with a liquid like unsweetened almond milk and a little maple syrup. Yum!
Ways to Use Steel Cut Oats in Smoothies
Soak Your Oats for Easier Blending
If you’re worried about the oats not blending well or giving your smoothie a grainy texture, soaking them overnight before adding them to your smoothie can help. Soaking the oats releases the soluble fiber and decreases the crunch.
To soak your oats, simply add them to a bowl or container with enough water or milk of your choice (almond milk, oat milk, coconut milk, dairy milk, etc) to cover them and let them sit overnight. In the morning, drain off any excess liquid and add the soaked oats to your blender along with the rest of your smoothie ingredients.
Grind Your Oats into a Powder
If you have a high powered blender, another option is to grind the uncooked steel cut oats into a powder before using. This works well if you have a high powered blender, as you can add the oats to the blender first and grind them into oat flour, then add the rest of your smoothie ingredients.
To do this, simply add the uncooked steel cut oats to your blender and blend on high until they are a fine powder. Then add the rest of your smoothie ingredients and blend until smooth.
Add Steel Cut Oats to Your Smoothie Bowl
If you’re looking for a little extra texture in your smoothie bowl, steel cut oats are a great option. Simply add them to your blender along with the rest of your smoothie ingredients and blend until smooth. This gives more texture to your smoothie bowl than just blended fruits and vegetables, too. Then top with your favorite toppings and enjoy!
Use Steel Cut Oats as a Topping
Another way to use steel cut oats in smoothies is to add them as a topping. Simply blend your smoothie ingredients as usual, then top with a few spoonfuls of steel cut oats. This adds an extra layer of texture and flavor to your smoothie, and you can add other toppings, too – fresh fruit, nuts, seeds, or whatever you like.
Simply Add Them to Your Blender
If you don’t mind the chewiness that come with unsoaked steel cut oats, you can simply add them to your blender with the rest of your smoothie ingredients and blend until smooth. This is the easiest way to use steel cut oats in a smoothie, but keep in mind that they will not blend as smoothly this way and you may end up with some pieces of oats in your finished product.
How Many Steel Cut Oats to Use in Smoothies
If you are new to using steel cut oats, I would recommend no more than a tablespoon of raw oats per serving. Once you are used to them and you know you like the texture, you could go up to as much as 1/4 cup per serving (which is equal to 4 Tbsp).
Keep in mind, though, that there is a lot of fiber in steel cut oats and you will need to drink plenty of water to keep from backing up your system.
That being said, steel cut oats (and smoothies in general) are a wonderful way to help keep your digestion regular, so don’t be afraid to try them!
Tips for Using Steel Cut Oats in Smoothies
If you are going to blend steel cut oats in their dry form, it’s best to rinse them first. This will help get any starchy bits off and can help them blend better as they will have some residual liquid. It might not blend them into a powder this way, though, so try them both and see which you like best.
If you don’t like the texture of steel cut oats in your smoothie or you don’t have a blender that is powerful enough to blend them well, try soaking them overnight to soften them up.
Benefits of Steel Cut Oats in Smoothies
There are many benefits to using steel cut oats in smoothies. For one, they are a great source of soluble fiber, which can help with digestion and can help lower cholesterol.
They are also a good source of protein, vitamins and minerals, and can help you feel full longer.
They are great sources of B vitamins and iron, which can help with energy.
Steel cut oats can also aid weight loss, help control diabetes, manage cholesterol, and are safe for those with celiac as they are gluten free. (source)
Another benefit is that they can add some extra texture to your smoothie bowl or regular smoothie. This can make it more satisfying and filling, and can help you reach your daily recommended intake of fruits and vegetables from the smoothies or smoothie bowls.
Nutrition Information for Steel Cut Oats
Serving: 1/4 cup
- Calories: 150
- Protein: 5 grams
- Fat: 2.5 grams
- Carbohydrates: 27 grams
- Fiber: 4 grams
- Sugar: 1 gram
Common Questions about Steel Cut Oats in Smoothies
Yes, you can put steel cut oats in a blender. A high powered blender such as a Vitamix should be able to handle them in a smoothie. You may need to soak them overnight or grind them into a powder before using if you want a smoother texture or if you have a lower powered blender.
Yes, you can eat steel cut oats raw. They are often used in granola or other recipes where they are not cooked, so you can certainly add them to a smoothie without cooking them first. Keep in mind that they will not be as soft this way and may have a bit of a chewy texture.
Yes, it is okay to eat steel cut oats everyday. In fact, they are a healthy addition to your diet and can provide many benefits such as soluble fiber, protein, vitamins and minerals, and the feeling of fullness.
Steel cut oats are not necessarily healthier than regular oats, but they do have different benefits. Steel cut oats are higher in fiber and lower in sugar, while regular oats have more protein. Both are healthy choices, so it just depends on your goals as to which you would choose.
No, steel cut oats do not need to be cooked. You can soak them overnight or grind them into a powder before using if you want a softer texture, but they can also be used raw in a smoothie.
Banana Blueberry Oatmeal Smoothie Recipe
Equipment
- Measuring Equipment
Ingredients
- 1/4 cup steel cut oats
- 1 banana (frozen)
- 1/2 cup blueberries
- 1 cup unsweetened almond milk
Instructions
- Add oats to blender and blend into powder (or soak overnight).
- Add rest of ingredients and blend on high speed until smooth.
- Enjoy!
Video
Final Thoughts on Steel Cut Oats in Smoothies
I hope this article has helped you understand how to use steel cut oats in smoothies and the benefits of doing so. I really love the addition of oats in my smoothies, and steel cut oats have a wonderful nuttiness and chewiness that regular oats lack. Try them today!
Happy Blending!
Amanda
