Grains & Carbs: Steel cut oats

There's nothing like waking up to a hot bowl of creamy steel-cut oats - the nuttier, chewier, less processed parent of rolled oats. The real downside is that you have to stand by the stove for 30-40 minutes to get them. Who has that kind of time on a weekday morning? Why should the pleasure of steel cut oats only be yours on the weekend?

Good news - steel-cut oats are entirely stashable. They're full of beta-glucan soluble fibre which works to lower your LDL (bad) cholesterol. On top of that, they have a low GI and will give you sustained energy for hours. One study showed that by simply adding oats to your diet, blood cholesterol levels reduce by an average of 5%. With heart disease being the #1 cause of death in the world, lowering your cholesterol is not a thing to be underrated!

Most people view oats as a breakfast food topped with fruit and nuts, but that's not all they are capable of. Steel-cut oats make a great base for a heap of savory dishes - you can top it with mashed avocado, black beans, corn kernels and jalapeno for a Mexican vibe, or stir in veggies and nutritional yeast to make an italian-style risotto. There are so many ways to use steel-cut oats that it quickly becomes a core component of your plant stash.


  • 2 cups steel-cut oats

  • 3 cups water

  • 3 cups soy milk (or other plant based milk of your choice)

  • 1 large freezer bag

  1. Bring the water and milk to a boil, then add the oats and reduce to a simmer

  2. Simmer for 30-40 minutes, stirring regularly to prevent the oats from sticking to the bottom of the pot. Once the liquid has been mostly absorbed, take off the heat and cool for 15-20 minutes

  3. Fill two 12-cup muffin trays with the mixture, cover in cling wrap to prevent icicles from forming and place in the freezer overnight

  4. Once they are frozen, pop the oat pucks out of the muffin tray and into a large freezer bag. Label with "steel cut oats" and the date, and store in the freezer for up to 3 months using as required. 2 pucks tends to equate to one adult serving.

Nutritional information

Per 2 puck serving: 170 calories, 5g fibre, 7g protein, 3g fat