Oat Groats | Gluten-Free

When you’re shopping for whole grain oats with food allergies in mind, Oat Groats represent the least-processed form of the oat plant available, the whole kernel with only the outer husk removed, nothing else stripped away. Gerbs Oat Groats are produced in our family-owned and operated facility in Johnston, Rhode Island, free from the 14 most common allergens on dedicated equipment with no co-packers and no shared lines.

Most people are familiar with rolled oats or quick oats, which are steamed and flattened versions of the groat. Oat groats skip all of that processing, which means more intact fiber, a denser texture, and a longer cook time, but also a more substantial, chewy grain that holds up well in grain bowls, porridges, and slow-cooked breakfasts.

Cross-contamination is the central concern for anyone purchasing oats with a gluten sensitivity or celiac diagnosis. Conventional oat supply chains run through facilities that also process wheat and barley. The Gerbs facility in Johnston eliminates that risk by processing oats, and every other product we make, on allergen-free equipment by staff trained specifically in allergen control. The Gerbs Guarantee is not a marketing phrase; it is the operational standard every batch is held to.

Oat groats are the starting point for all oat products. If you want maximum fiber, maximum nutrition, and the most whole-grain version of the oat available, groats are it.

Oat groats are the whole oat kernel with only the inedible outer husk removed. No steaming. No rolling. No further processing. This makes them the most intact, least-processed form of the oat plant and the nutritional baseline against which all other oat products are measured.

Because groats retain the full bran and germ, they contain more dietary fiber per serving than rolled oats, along with a dense, chewy texture that holds up well in long-cooked dishes. Cook time is 30-35 minutes on the stovetop using a 1:3.5 water ratio. Groats can also be prepared in a slow cooker or pressure cooker. The result is a substantial, nutty grain that works as a warm breakfast porridge, a savory grain bowl base, or a high-fiber addition to soups and stews.

Maximum Fiber Retention

Because oat groats are the least-processed form of the oat, they retain the full bran layer intact, delivering more total dietary fiber per serving than rolled or quick oats. This includes both soluble beta-glucan fiber, associated with heart health support per Mayo Clinic research, and insoluble fiber that supports digestive regularity.

Beta-Glucan, a Soluble Fiber in Oats

Like all whole oat products, groats are a source of beta-glucan, a soluble fiber. The USDA notes that soluble fiber is part of a healthy dietary pattern.

Sustained Satiety

The dense, intact cell structure of oat groats produces a slower rate of digestion compared to processed oat forms. The combination of intact bran, soluble fiber, and complex carbohydrates supports extended satiety, making groats a high-satiety breakfast or grain bowl base for people seeking longer-lasting fullness.

Manganese, Phosphorus, and B Vitamins

Oat groats are a meaningful source of manganese (over 60% DV per serving per USDA data), phosphorus, and B vitamins including thiamine (B1) and pantothenic acid (B5). These nutrients support energy metabolism, bone health, and cellular function.

Plant-Based Protein

A serving of oat groats provides approximately 5-7g of protein depending on preparation, making them one of the more protein-dense whole grains available. Oat protein contains all essential amino acids and contributes to daily protein intake without animal products.

As with all foods, individual results may vary. Gerbs makes no medical claims.

Serving size: ¼ cup dry (45g). Calories: 170. Total Fat: 3g (Saturated Fat: 0.5g). Total Carbohydrate: 30g (Dietary Fiber: 5g, Total Sugars: 0g). Protein: 6g. Iron: 2.1mg (12% DV). Manganese: 1.5mg (65% DV). Phosphorus: 180mg (15% DV). Magnesium: 44mg (10% DV). Source: USDA FoodData Central.

Oat groats have a more pronounced, wheaty-nutty flavor than rolled oats, deeper and more complex, with a faint sweetness from the intact grain. Cooked, the texture is firm and chewy with a satisfying density that holds up in grain bowls without going mushy. They are often described as having a chewiness similar to farro or wheat berries. The flavor pairs naturally with savory preparations as well as sweet ones.

Organic Oat Groats.

Stovetop

Rinse oat groats briefly under cold water. Combine 1 part groats with 3.5 parts water in a saucepan and bring to a boil. Reduce heat to a low simmer, cover, and cook for 30-35 minutes until groats are tender but still have a pleasant chew. Drain any excess water. Season with salt, a drizzle of oil, or desired toppings. Groats are done when they have softened significantly but retain a firm, satisfying bite, similar to farro or wheat berries.

Slow Cooker Porridge

Combine 1 cup oat groats with 4 cups water or milk alternative in a slow cooker. Cook on low for 6-8 hours (ideal for overnight). By morning you will have a thick, creamy porridge with a hearty, chewy texture. Top with fruit, seeds, or a drizzle of maple syrup.

Pressure Cooker

Combine 1 cup rinsed groats with 2.5 cups water in a pressure cooker. Cook on high pressure for 20-25 minutes, then natural pressure release for 10 minutes. The result is tender groats in a fraction of the stovetop time.

Grain Bowl Base

Cooked and cooled oat groats work well as a savory grain bowl base. Toss with olive oil, roasted vegetables, herbs, and a lemon dressing. Their chewy texture holds up well to dressings without becoming soggy, and their neutral grain flavor pairs with both bold and delicate toppings.

Store in an airtight container in a cool, dry location away from direct sunlight and heat. Properly stored, rolled oats and oat groats maintain quality for 12-18 months. For longer-term storage, freeze in sealed, moisture-proof bags or containers, oats freeze well and can be used directly from frozen in most applications. Do not store near strong-smelling foods, as oats can absorb ambient odors.