Oat Flour: A Pantry Staple and 3 Ways to Use It

Organic, rolled oats are a healthy soluble fibre, soothing on the digestive tract, and a perfect gluten-free grain alternative. Just as they are comforting internally, they are known to be just as soothing topically, on itchy and dry skin. Remember the chicken pox? That might have been your introduction to oatmeal baths!

I use oats and oat flour in most of my baking, as an alternative to wheat flours when I cook for clients or just for us at home. We don’t have a gluten intolerance or allergy in our home, but I choose to swap out wheat for oats to avoid the risk. For those eating for heart health, oats are naturally cholesterol-free and low in saturated fat.

Want one more reason to include oats in your pantry? They are a great source of plant-based protein, offering around 5 grams per cup.

Here are a few tried and true ways to try oat flour. If you can’t find it in the baking aisle, simply grind up rolled oats in your blender until really fine. Voila! You have oat flour.

Vanilla and Cardamom Oat Milk: This is a great alternative to dairy. Oat milk is one of the quickest alternative milks to make, smells delicious and is super creamy. In a blender, add 1 cup rolled oats, 3 cups water, a dash of cardamom, 1/2 tsp vanilla extract, a dash of cinnamon and 1 pitted date. Blend on high until smooth, then strain the mixture and discard the oats. Keep refrigerated for up to 4 days. Or, try this basic oat mil recipe and add different spices to it…cacao and cinnamon is delicious.

Oat Flour: A Pantry Staple and 3 Ways to Use It

Recipe by Jen Casey | Next Bite Nutrition Coaching


Prep time


Cooking timeminutes


  • 4 C water

  • 1 C rolled oats

  • 2 pitted dates

  • 1/4 tsp cinnamon

  • 1 pinch sea salt

  • Optional additions: 1 Tbsp raw cacao powder, 1/2 tsp vanilla extract, 1/8 tsp cloves, 1/8 tsp cardamom


  • Add water and dates to a high speed blender. Blend for about half a minute.
  • Add oats, salt and spices and blend on high for a minute.
  • Strain mixture through a fine strainer or cheesecloth, over a large measuring cup or bowl.
  • Discard oats from strainer or strain a second time.
  • Keep oat milk refrigerated for a few days. Use in coffee, tea, cereal, in baking or on it’s own.

Recipe Video

Healthy Blueberry Oatmeal Muffins by Ambitious Kitchen is one of my go-to recipes. These babies are easy to make, gluten-free, healthy and delicious. These types of recipes that don’t include refined sugar are the best. Find the recipe here.

Add oats to your smoothie: Always add protein to your smoothie to help regulate blood sugar and keep you satiated. Unlike nuts, oats don’t have to be soaked before you blend them, so they make for a quick smoothie addition. Minimalist Baker has a recipe for a delicious vegan peach oat smoothie.

I also use rolled oats in my bliss balls, homemade granola and granola bars, breakfast cookies, and overnight oats. Stay ahead of the game by grinding up some oats (they’re really inexpensive!) and keep the flour in your pantry for all kinds of delicious recipes. Let me know how you end up using it. 🙂

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