Tips on how to Meal Prep Metal Reduce Oats

How to Meal Prep Steel Cut Oats

Metal-cut oats is probably not as generally used as rolled oats as a result of they take longer to cook dinner, however their deliciously chewy and hearty texture makes them price it! And with this straightforward meal-prep hack, you possibly can cook dinner up 4 servings without delay and have breakfast for the week set.

Why select metal lower oats (which take 20 minutes to cook dinner) over rolled oats (which take about 5)? Registered dietitians advocate consuming as many entire meals as doable, and if you happen to did not know, metal lower oats are much less processed than rolled oats. Metal lower oats are the entire oat groat (grain) lower, and appear to be lower up items of rice (as you possibly can see within the picture). Rolled oats are steamed first, after which rolled to flatten them, so that they appear to be little discs. There’s nothing unsuitable with consuming rolled oats, however I discover that consuming metal lower oats retains me satiated longer.

Tips on how to Meal Prep Metal Reduce Oats

Tips on how to Meal Prep Metal Reduce Oats

You should use common steel cut oats, however I used One Degree Organic Sprouted Steel Cut Oats, as a result of they provide twice as a lot protein and barely extra fiber.

All you do is cook dinner up 4 servings without delay in a pot on the range, which takes about 20 to 25 minutes, relying on the feel you like. Pour the complete quantity right into a glass dish and retailer within the fridge in a single day to agency up. Within the morning, lower into 4 equal parts — you should use a spatula to serve your self slightly oatmeal “bar.” Heat it up as is for 45 seconds (it feels such as you’re consuming cake!), or you possibly can mash it with a fork in a bowl with a splash of nondairy milk if you’d like a creamier consistency.

Tips on how to Meal Prep Metal Reduce Oats

This cooked oatmeal may be saved within the fridge for as much as 5 days, or you possibly can freeze particular person parts separated with small sheets of parchment paper in a single giant freezer bag. You’ll be able to simply double or triple the recipe to make extra. Whenever you need to take pleasure in this oatmeal from the freezer, both defrost a portion in a bowl within the fridge in a single day, or simply microwave your frozen portion, which solely takes a minute or two. This not solely saves you 20 minutes each morning, but when a wholesome breakfast is already meal prepped, you will be extra more likely to attain for it over one thing fast and sugary.

This oatmeal is unsweetened however attempt mashing in a single banana so as to add pure sweetness and a creamy texture. In the event you do not suppose that is candy sufficient, add a drizzle of maple syrup on high. Get inventive together with your toppings so you will have a special bowl day-after-day of the week.

How to Meal Prep Steel Cut Oats


  1. 2 cups water
    1 cup metal lower oats
    1 tablespoon flaxmeal
    1 teaspoon cinnamon


  • Boil the 2 cups of water in a small pot that has a lid.
  • Add the dry metal lower oats, flaxmeal, and cinnamon to the boiling water and stir to mix.
  • Place lid on high, scale back warmth to simmer, and cook dinner for 20 minutes or longer for a softer consistency.
  • Pour cooked metal lower oats in a glass container, cowl, and place within the fridge in a single day to agency up.
  • The following day, lower into 4 equal squares. Retailer as is, taking a sq. out every day, or freeze squares for later.

Here is the dietary information from for one serving (makes 4 squares):

Tips on how to Meal Prep Metal Reduce Oats


Energy per serving


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