Fermented oatmeal is a traditional way to prepare rolled oats. It’s a healthy breakfast option that is as quick as instant oatmeal, but far healthier. Serve with nutritious and probiotic toppings to really kick-start your day!
Why Ferment oatmeal?
This recipe is not the same as overnight oats, which are eaten raw. These oats are soaked and fermented before cooking. It’s a traditional way of preparing grains and has a number of benefits.
- Reduced cooking time: Soaked rolled oats will cook in the same amount of time as quick oats.
- Improved digestion: Complex carbs are broken down before cooking allowing for easier digestion and improved nutrient absorption.
- Flavor development: Fermented oatmeal has a delicious sourdough flavor.
It’s easy to add delicious and nutritious flavors to your oatmeal.
- Stir in flax, chia seeds, hemp hearts, or pumpkin seeds.
- Add fresh berries, chopped apples, or raisins.
- Cook your oatmeal with pumpkin pie spice, chai spice, or straight cinnamon.
Probiotic Toppings For Oatmeal
Typically we make plain oatmeal and serve it with a variety of toppings, including a few probiotic options.
- Cultured Coconut Milk: Thick and creamy coconut milk yogurt is delicious with sliced banana, kiwi and pineapple.
- Fruit Sauce and Jam: Try a spoonful of fermented berry sauce with a sprinkling of hemp hearts and cinnamon or a dollop of fruit and chia seed jam.
- Caramel Sauce: If you’re a sweet tooth, switch up your usual sweet toppings for a probiotic caramel date sauce.
- Naturally Sweet Condiments: Instead of jam, try a naturally sweet fermented condiment, like this spiced apple spread.
Soaked and 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
- Diet: Gluten Free
- 1 cup rolled oats
- 4 Tbsp culture (see notes for options)
- 3/4 cup water for soaking (chlorine-free)
- 1 cup of water for cooking
- Mix the oats with the culture and 3/4 cup of water in a glass bowl or measuring cup. Cover with a tea towel and leave it to ferment in a warm location for up to 24 hours. We usually set up our oatmeal right before bed.
- Oats can be eaten raw, like soaked muesli. They will retain their probiotic benefits. However, I don’t recommend uncooked oatmeal for anyone who has issues with digesting grain.
- To cook, mix the soaked oatmeal with 1 cup of water. Bring to a boil in the microwave or on the stovetop. Give it a good stir, then turn off the heat. The oats should be cooked within a few minutes.
- 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, kombucha, or raw apple cider vinegar.
- To make sourdough oats, simply mix 1 cup of oats with 1 cup of water. Stir daily, and they should start to sour within 5 to 7 days. Unlike some other grains, store-bought oats don’t have a wild-yeast culture, so it can take a while to get them sourdough fermenting.
- Serving Size: 1 cup oatmeal (dairy culture)
- Calories: 332
- Sugar: 3g
- Sodium: 26mg
- Fat: 5.7g
- Saturated Fat: 1.2g
- Carbohydrates: 57.6g
- Fiber: 8.3g
- Protein: 12.5g
- Cholesterol: 2mg
Keywords: soaked, prefermented, gluten free, vegan, wholesome, fall, winter