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The Yummy Bowl » Cooking Tips and Ideas » Gluten Free Diet

7 Best Gluten Free Oatmeal Alternatives

Oct 8, 2023 · Last updated: Dec 25, 2024 by Julia · Leave a Comment · this post may contain affiliate links

oatmeal bowl.

Oatmeal is undoubtedly a favorite breakfast option in many households in the United States and worldwide! It’s delicious and nutritious and it keeps you feeling fuller for longer. Oats are inherently free of gluten. However, when they're not labeled as gluten-free, there's a potential risk of cross-contamination with other products that do contain gluten.

raw old fashioned oats bowl.

The good news is that today’s post is dedicated to providing you with the best gluten-free grain alternatives to traditional oatmeal so that you can still enjoy this breakfast food without any concerns.

Jump To
  • Types of Oats For Oatmeal
  • 7 Substitutes For Oatmeal
  • 1. Amaranth
  • 2. Teff
  • 3. Buckwheat
  • 4. Chia Seed
  • 5. Quinoa
  • 6. Millet
  • 7. Brown rice
  • Best Types of Oat Substitutes In Gluten-free Baking
  • Popular Oat Free Baking Recipes
  • Is Oatmeal The Same As Porridge Oats?
  • FAQs
  • You Might Also Like...
  • Comments

Types of Oats For Oatmeal

The best type of oats for traditional oatmeal are rolled oats, as they provide a chewy texture. Quick oats could also be used, although they tend to make the oatmeal overly mushy. 

Steel-cut oats are also an excellent choice, but they take the longest to cook.

  • Can I eat oatmeal if I'm gluten free? Certified gluten-free oatmeal can be enjoyed, but if you are highly sensitive to gluten, I recommend using oatmeal alternatives instead. 

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7 Substitutes For Oatmeal

It may take some time to find good quality certified gluten-free oats, that follow all the standards and taste great. Sometimes it is easier to choose another grain that is similar to oats.

Luckily, there are plenty of delicious gluten-free diet alternatives to try without any worry. Read on!

1. Amaranth

This ancient grain has a strong flavor and is higher in protein than other whole grains, including quinoa! The intensity of flavor can be subdued by combining it with bananas, fresh fruit, peanut butter, almond milk, and maple syrup. 

To prepare your amaranth, use a 3:1 ratio of water to grain. Boil the water with a pinch of salt in a pot and add the amaranth. Reduce the heat and simmer for 25 minutes. 

raw amaranth in a bowl.

2. Teff

Teff is another grain that makes a great porridge substitute. It has a nutty flavor, tasting similar to chestnut or hazelnut. It’s loaded with calcium and iron, and can easily be turned into a sweet breakfast treat by adding ingredients such as chocolate chips and cinnamon. 

To prepare your teff, use a 3:1 ratio of water to grain. Boil the water with the teff. Reduce the heat and simmer for 20 minutes, covered. 

teff.

3. Buckwheat

Buckwheat has an earthy flavor that’s packed with antioxidants and magnesium, and makes a great alternative to pure oats. This grain can also help to keep your blood levels in check.

To prepare your whole-grain buckwheat, use a 1.5:1 ratio of water to grain. You’ll first need to clear any debris from the grain and then toast the groats in a dry pan for 10 minutes on medium-high heat.

Once toasted, boil the water in a pot and add the buckwheat. Reduce the heat and simmer for 10 minutes, covered. 

cooked buckwheat cereal bowl.

4. Chia Seed

Chia seed is a great choice for healthy puddings, due to its glutinous texture, but is also great when combined with other grains. It’s loaded with protein and fiber.

To prepare your chia seed, use a 2.5:1 ratio of water to seeds. Combine butter, salt, and water in a saucepan and bring to a boil. Add the chia seeds and boil for about 12 minutes. Ingredients, such as honey and cinnamon, can be added as well. 

5. Quinoa

Quinoa is another popular seed loaded with protein. Its crunchy texture is similar to rice. 

To prepare quinoa, use a 2:1 ratio of water to seeds. First, rinse the quinoa and then combine it in a pot with water and a pinch of salt. Bring to a boil, reduce heat, and then simmer for 20 minutes. 

6. Millet

Millet is a good choice since it can be cooked to be mushy like oatmeal. It’s high in magnesium and phosphorus.

To prepare millet, use a 4:1 ratio of water to grain. Presoak the millet (optional) and drain. Add the drained millet to a pot with water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 20 minutes.

cooked millet bowl.

7. Brown rice

Last, but not least, is trusty brown rice! Brown rice is a good source of fiber and pairs well with banana, coconut, raisins, and cinnamon. 

To prepare brown rice, use a 2.5:1 ratio of water to rice. Rinse the rice and drain. Add the rice to water and salt in a pot and bring to a boil. Reduce the heat and simmer for 45 minutes.

Best Types of Oat Substitutes In Gluten-free Baking

Some of the best oat substitutes include using other grain flakes: quinoa flakes, coconut flakes, buckwheat, coconut flour, and brown rice flakes. All of these will help create a chewy texture in baked treats.

Popular Oat Free Baking Recipes

  • Easy Cornbread Gluten Free
    Gluten Free Cornbread Recipe
  • almond cake slice.
    Almond Cake
  • several peanut butter chocolate chip cookies.
    Almond Flour Peanut Butter Cookies (Gluten Free, Dairy Free, Vegan)

Is Oatmeal The Same As Porridge Oats?

While oatmeal is considered to be porridge, not all porridge is oatmeal. These terms are often used interchangeably and shouldn't be overlooked, especially when it comes to catering for gluten intolerance.

FAQs

What is oatmeal?

Oatmeal is a type of porridge that is made with oats and a combination of other ingredients such as milk, hot water, and brown sugar (for sweetness). The mixture is traditionally heated on the stovetop to form a porridge-like consistency and can be served with your favorite toppings.

What is gluten?

Gluten is a type of protein found to be naturally present in certain varieties of grains. The protein can be extracted from these grains through processes, although it's always best to stay away from gluten-based ingredients for those with extreme allergies.

What is the benefit of eating oatmeal?

Oatmeal is generally quite filling, provides many health benefits, and provides a good amount of fiber, minerals, and vitamins.

You Might Also Like...

  • Guide to gluten free flours.
    Different Types of Gluten-Free Flours and When To Use Them (Complete Guide With Tips!)
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  • How To Store Pumpkin Bread
    How To Store Pumpkin Bread Like a PRO
  • best substitutes for brown sugar
    9 Clever Substitutes For Brown Sugar: Beyond the Traditional Sweetener

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the yummy bowl julia author

I'm Julia and welcome to The Yummy Bowl. I share easy and healthier recipes for busy people. Whether you're craving something deliciously healthy or a bit indulgent, you'll discover a variety of satisfying and comforting dishes here.

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