Fermented oatmeal is a delicious and traditional breakfast. It’s as quick as instant oatmeal, but far cheaper and healthier than store-bought instant oatmeal packets. Stir in some nutritious and probiotic toppings to really kick-start your day!
Why Ferment oatmeal?
Pre-soaking and fermenting grains before cooking is a traditional way of preparing them. Some of the benefits include:
- Reduced cooking time – rolled oats will cook in the same amount of time as quick oats
- Improved digestion – complex carbs are broken down before cooking.
- Healthier – breaking down phytic acid increases the absorption of nutrients.
- Flavour development – fermented oatmeal has a delicious sourdough flavour.
Probiotic Toppings For Oatmeal
It’s easy to add delicious and nutritious flavours to your oatmeal. Stir in flax, chia seeds, hemp hearts or walnuts. Add fresh berries, chopped apple or raisins. Cook your oatmeal with pumpkin pie spice, chai spice or straight cinnamon. However, for a delicious probiotic oatmeal, top it with a dose of probiotics. Here are a few delicious suggestions:
- Cultured Dairy: Yogurt or buttermilk are perfect for oatmeal. I don’t recommend pouring milk kefir into hot bowl of porridge because it tends to curdle.
- Cultured Coconut Milk: Thick and creamy coconut milk yogurt is delicious with sliced banana, kiwi and pineapple.
- Fermented Fruit Sauce: Try a spoonful of fermented apple sauce or berry sauce with a sprinkling of hemp hearts and cinnamon.
- Caramel Sauce: If you’re a sweet tooth, switch up your usual sweet toppings for a probiotic date caramel sauce.
- Naturally Sweet Condiments: Instead of jam, try a naturally sweet fermented condiment, like apple chutney, mostarda or cranberry sauce.
Fermented Oatmeal
Does breakfast leave you feeling sluggish and full? Try making soaked and fermented oatmeal for a quick and easy breakfast. It’s the perfect way to start your day!
- Prep Time: 2 minutes
- Cook Time: 10 minutes
- Total Time: 12 minutes
- Yield: 2 servings 1x
- Category: Breakfast
- Method: Fermented
- Cuisine: Traditional
Ingredients
- 1 cup rolled oats
- 2 tbsp culture (see notes)
- 1 cup water (chlorine free for soaking)
- 1 cup of water for cooking
Instructions
- Mix the oats with the culture and 1 cup of water in a glass container.
- Cover with a tea towel and leave to ferment in a warm location overnight or for up to 2 days.
- To cook, boil 1 cup of water and mix into the oats. If it’s not warm enough you can cook the oats for a few minutes in the microwave or on the stove top.
Notes
- Usually, I make fermented oatmeal with milk kefir. You could also use other dairy cultures like buttermilk and yogurt.
- For vegan oatmeal, culture with vegan yogurt or kombucha.
- The kitchen counter is fine for soaked oatmeal. However, if you want a strong sourdough flavour, then stash your fermenting oats somewhere warm, like above your refrigerator, near a heater, or beside your hot water tank.
Keywords: soaked, prefermented, gluten free, vegan, wholesome, fall, winter
Emillie, does one have to use a starter culture? Will the oats ferment on their own without the inclusion of any culture?
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Oats will fermented without a starter (like sourdough), however it will probably take about 5 days. I usually set up my oatmeal the night before with a starter because I’m not that organized!
I put the leftovers of my oat milk making in a jar and they’ve gone all bubbly like a sourdough starter and smell pretty fermented.
Originally I wanted to turn it into cookies, but it’s been a few days – is it still okay to eat?
There’s a chance you caught a sourdough starter, especially if you already make other ferments in your home. If you aren’t certain, then I don’t recommend eating it. Always better to be cautious!
However, if you know what sourdough starter smells like and looks like, then you should be able to tell if it seems like a healthy sourdough culture. Good luck!
I put organic yogurt & the liquid with my oats & water overnight and eat them straight out of the jar (not cooking) is that okay? Especially in summer time, I’d rather not cook them. Is it more or less beneficial cooking or eating raw. I add blueberries, nuts, seeds and a little almond creamer to sweeten. Just wondering what you opinion is about eating them ‘raw’
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Fermenting the oats for raw eating is definitely better than just eating raw oats with milk (muesli style.) If it doesn’t bother you, then I don’t think you need to have it cooked, especially as having it raw will give you a good dose of probiotics.
I did to .I like to eat with 2 boiled eggs , berries and nut
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Sounds yum!
There are vegan kefirs out there nowadays, too – for example GT’s makes a few different flavors of it, from coconut water.
I’ll have to look into those. I haven’t seen vegan kefir before (besides water kefir). Cheers!
Love the sound of this. Just wanted to check / I should be using kefir milk not the grains?
The grains only like to culture in milk. So use cultured milk kefir in this recipe. It has enough bacteria/yeast to culture the oatmeal. Yum!
Thank you for the quick reply. Can’t wait to try this 🙂
Is there any worry about this having alcohol in it? If eaten cold like overnight oats.
All yeast based ferments (kombucha, kefir, bread) make some alcohol. Yeast converts sugar into alcohol and CO2. However, unless you’re using high alcohol strains (specific for wine and beer) it won’t get above 0.5%.
If you are still concerned, soak your oats in yogurt, which is not a yeast based ferment. Enjoy!
My inquiry is similar to Haddie’s. I wonder if cooking the oats kills the probiotics. The benefit still remains that its removed the indigestible part. Maybe cooking them no higher than medium heat is better? I didn’t boil mine since they were sticking to the bottom and evaporating pretty quickly.
This is a cooked oatmeal, which means it’s not probiotic. However, eating soaked oats without cooking would be probiotic. I mostly fermenting then cook to improve the digestibility. To avoid killing the probiotics you could heat the oats to 40 C, 104 F. But that is really barely above room temperature. 🙂
You can create a sourdough oat starter just like any other sourdough starter. This is really quick and easy if you already have a sourdough starter: just mix a little of that with oats and water and proceed as usual. If you don’t have a sourdough starter, you can start to create one using any raw whole grain and then switch to rolled oats after a day or two. Rolled oats aren’t the best for the initial mix because they’re steamed in processing, which kills the organisms you need. To eat raw, you’ll want to have switched to rolled oats for several days before using. To eat cooked, you can actually just use your wheat/rye/whatever starter directly.
For this technique, overnight at moderate to cool room temperature works best.
Nice! I haven’t tried the “perpetually fermented oatmeal” method, because my family really prefers my fermented granola to oatmeal. But I love oatmeal and would love to try this out sometime. Thanks for sharing!
Thank you for the great recipe.
This is so interesting! I haven’t eaten oats in a long time because they’re high in arginine and give me a cold sore when I do eat them. I heard that fermented oats are much lower in arginine, so I’d like to try this but I am also eating dairy free. In this case, I can just use any type of kombucha and the oats and it will work? Thanks!
Yes! Flavours might be a nice addition. My only recommendation is if you’re using store-bought kombucha, then aim for something that’s locally made. The mass-produced kombucha doesn’t contain alive yeast (or it wouldn’t be shelf-stable and able to ship.) I hope it works for you. I also have issues with cold sores and eat soaked oats most days without issue.
Cheers, Emillie
I have read elsewhere that to make the oat yoghurt more quickly next time, you could save some to use as a starter. It is not further detailed how to do this and I was wondering what your take on this might be and if you could give a description on how to do this exactly.
I’m new to this and in general not too experienced in the kitchen so would really appreciate the help.
Thanks for a great recipe and tips on interesting probiotics to top it with too!
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You can always kickstart a new ferment with a little bit of the last batch. Save 2 tbsp of your previous ferment and add it to your next batch. The only trick is to re-culture about once a week to keep the culture strong and active. Good luck!
Hi there!
Should I be rinsing the oats before cooking, particularly if I’m fermenting for as much as 2 days? Also, I didn’t realize that a 1 to 1 ratio of oatmeal to water was called for. Is there a reason not to add more water? Finally, you don’t mention adding any high-phytase flour which is supposed to break down the phytic acid in oatmeal, and I’m wondering what your thoughts are on that.
I’m looking for maximum digestibility for my oatmeal because it seems to be the only grain I can eat right now without developing auto-immune symptoms, and I don’t want to lose that option. So I appreciate your reading!!
Thank you!
Hi Katherine, I totally went through that too! Fermented oats were the only grain I tolerated for a number of years (thankfully getting better now with improved microbiome health). And most of the baked goods on this site (unless otherwise specified) are made with oat flour. 🙂
Now to answer your questions: 1. I typically don’t rinse my oats, I just ferment them then cook with the fermenting liquid. 2. The amount of water really depends on how thick or thin you want your oatmeal. Feel free to use more water if you want. 3. You could add a high-phytase flour, however, if you don’t tolerate other grains then I don’t recommend it. Especially as most high-phytase grains contain gluten and buckwheat is hard to digest. Another option is to buy whole oats and sprout them prior to grinding and fermenting. Oatmeal is really forgiving. Feel free to try a few different fermentation options and see what works best for you! One more thought, oatmeal is often milled with a bit of wheat to make the final cereal more creamy. If you’re gluten-sensitive, then you may want to invest in GF oats.
Be well!
So without reading the comments first, I just simply soaked my steal cut oats overnight on the counter, then rinsed them in the morning and then, to achieve the fermenting process, I just poured milk kefir (no water added) over these oats and I left this again on the counter today all day and now, in the evening, because my kitchen is pretty cold, I put the pot with the lid (which has a hole in it for steam escape), inside of my turned off oven, but turned the light on (this trick is used by many sourdough bakers btw). I am now really curious how my oats turn out tomorrow morning. What do you think Emillie?? Is it going to be edible and still healthy? Should write another comment about the experience, would anyone want to know what happened? Let me know 🙂
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Are you planning on eating the oats cold or cooked? Either way, I think it should work! Especially if the steel cut oats soften with the soaking. It would be great if you could share the results! I’m always updating posts (as I find the time) and it would be handy to include info about steel cut oats. 🙂