How to Make Oat Flour – It’s Gluten Free!
Have you ever heard of oat flour? It’s a gluten free alternative for muffins, pancakes, and other baked goods. With that being said, today I’m going to show you how to make oat flour. Don’t panic, this is probably one of the easiest tasks there is!
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How to make oat flour
I have been doing a lot of reading on wheat/gluten products and the effects it can have on your overall health. The bloating, weight gain, intolerances and the overall damaging effects (when consumed in high amounts) scares me. Now, don’t get me wrong, I do still eat wheat products but I do so in moderation. A few recipes I have been coming across lately have been substituting wheat flour with it and it peaked my interest. So how do you make this gluten-free flour? Read on and see just how easy it is to have homemade oat flour on hand.
I first heard about it while I was working with the Dukan Diet for the blog. The program has an oat bran pancake that you make often and I made the mistake of using oat flour instead of oat bran (oat bran is the outer part of the oat, not the whole oat). So that mistake introduced me to oat flour!
What is it?
It’s just that – flour made out of ground oats. It’s a great alternative for gluten free baking recipes (and makes delicious pancakes).
I’ve made homemade oat flour with steel cut oats, rolled oats, and quick oats.Â
The common recipe I have made with all the different oat varieties is pancakes. The steel cut oat pancakes are a little tougher, but you just have to add more liquid.
Is that how it worked for you too? Or is it just me? I’m the worst pancake cooker, I tend to fail most times so I’m curious to hear how it works for you guys.
Is oat flour gluten free?
The majority of oat flours are gluten free, so they’re celiac and intolerance friendly. From what I have read the only way it can contain gluten is from factories with cross contamination (from my understanding Quaker doesn’t have cross contamination, please correct me if I’m wrong).
Gluten free oats:
Oat Flour Nutrition
This gluten free flour is an excellent source of fiber, reduces the risk of certain cancers (has an insoluble fiber that has anti-cancer properties), aids in digestion, and is a great aid in fighting: heart disease, high cholesterol and osteoporosis. It’s calcium-rich, a source of vitamin E and other essential minerals. It can maintain heart health and strengthen your immune system. If you’re interested in learning more about it, I encourage all of you to Google it.
So with my newfound knowledge, I was all ready to start baking with this gluten free flour. The first grocery store I went to didn’t have any and the second I went to was asking way too much for such a tiny amount. I came home defeated and frustrated, it’s discouraging when healthy options are so costly. It’s a big pet peeve of mine. It wasn’t until today when it finally clicked that oat flour is probably ground oats.
Try This: Gluten Free All Purpose Blend for another gluten free flour alternative.
Make Your Own Gluten Free Flour
I used quick oats, it’s not the best choice and not as nutritionally dense like steel cut oats, but it’s what I had on hand and it worked great. Making your own oat flour is as simple as placing oats in a blender and blend until it’s a flour consistency.
What You Need for Homemade Oat Flour:
Essentially you need two things: oats and a blender or a food processor. I’ve made it with both a Ninja
and a Vitamix with great results (Vitamix had the best results as it gave me a powdery consistany).
TBK’s Pro Tip: Store the homemade flour in a sealed container and use it in place where you would all purpose flour.
Recipes using this flour on TBK
How many calories are in oat flour?
1 cup of oats makes 1 cup of oat flour (packed). If loosely spooned into a measuring cup it makes 1 cup + 2 tbsps.
The nutritional information is below in the recipe card and is based on 1/4 cup. There are 75 calories in a 1/4 cup of oat flour.
Homemade Oat Flour
Oat flour is a gluten-free flour alternative for muffins, pancakes, and other baked goods. It only takes seconds to prepare!
Servings 1 cup
Calories 307kcal
Instructions
- Place the oats in a high powdered blender or food processor and blend until you have a powdery consistency.
Nutrition
Serving: 0.25cup | Calories: 307kcal | Carbohydrates: 55g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 5mg | Potassium: 293mg | Fiber: 8g | Sugar: 1g | Calcium: 42mg | Iron: 3mg
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Have you used oat flour before? If so what did you make?
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That will save a ton of money for those who buy this flour!!! When I had to eat gluten free I spent tons of specialty flours like this!!
I have bought coconut flour and almond flour before in the past. WOW so expensive for so little (then I found out almond flour was just ground almonds).
Thanks for the tip! So can you just sub this flour for any flour in a recipe? Also could you share your protein bar recipes? They sound delish!
So far it sounds like that is the case, but I will have to do some further experiments. As for baking this works great as a flour to flour ratio.
I will share those recipes later this week 🙂
Wow – I honestly would have never thought to make my own flour. But that is really interesting. I am allergic to yeast, and some flours are enriched with yeast. This would be an easy and viable option for me to cut out even more yeast from my diet.
I used to use oat flour all the time in a delicious applesauce cake that i would top with sliced strawberries. Then my blender died and I forgot all about it. I need to start doing it again. I always have to make my own oat flour too because when I can actually by some miracle find it, it is way too expensive.
Oh, I never thought of making my own oat flour. I will have to try this! I’ve been wanting to bake with some alternatives!
I have tried this before and it works great. 🙂 So much more affordable.
I have never used oat flour or made my own, but you make it look super easy. I will have to try this to make some baked goods 🙂
WOW! This looks SUPER easy! I definitely have to try it!
I recently posted a muffin recipe on my blog that I used oat flour in! They’re called mocha breakfast muffins. I don’t exclusively use oat flour in this recipe but it turned out great! 🙂
Those sound great! I will go check them out 🙂
This is awesome, I can’t believe I didn’t think of this. What a great alternative to give those recipes just a bit more of a healthy boost. Thanks for sharing!
No, I have not used oat flour before and I have cooked with a lot of flours. Rice, potato, cake, pastry, whole wheat and white of course. I am impressed that you also make the incredible and yummy protein bars at home.
The protein bars are delish! I’ll be posting the recipes later this week.
Hmmm, cool! I have a lot of friends who are gluten-free and, while I like baking for them, I hate having to run to the store to get special flour just to do some baking. And gluten-free flours are so expensive! I’ll have to remember this trick (although I’m not sure my blender would handle it – I have a rather picky blender.) Thanks for sharing!
Ah! Yes all that stuff is so expensive! This was super cheap (I bought a bag of quick oats from Walmart for $1.50 and used 1/4 of a bag).
I do make my own. We just bought a Vita Mix and it has a dry container, so easy and quick to make.
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Can you use oat flour to make sourdough breadÂ
I wasn’t sure because I’ve never tried this, but I did a quick search and the answer is, yes! https://www.fermentingforfoodies.com/gluten-free-sourdough-starter/ This blogger has a post on how to use the different types of flour for sourdough bread.