Oat bran includes beta-glucan, a form of soluble fiber that aids in cholesterol reduction. Although not very tasty, oat bran may be added to provide a rich texture, nutty taste, and pleasing scent to baked products such as cookies and muffins.
If you require oat bran in a recipe but don’t have any on hand or don’t have time to rush to the store, you’ll need adequate oat bran replacements that don’t impair the texture or nutritional profile of the finished product.
Corn bran, oatmeal, chickpea flour, rice bran, wheat bran, sunflower seeds, whole-wheat flour, almond flour, and buckwheat seeds are all good alternatives to oat bran. But, bear in mind that each component in a dish has a distinct function.
Certain alternatives are great for stabilizing and leavening the food, while others are good for sweetening, seasoning, and thickening it. Hence, select your substitution based on your requirements and the recipe.
Contents
- Best Oat Bran Substitutes
- Is Oat Bran The Same As Rolled Oats?
- Frequently Asked Questions
- FAQs
- What can you use in place of oat bran?
- Can I make my own oat bran?
- What is the same as oat bran?
- Are steel cut oats the same as oat bran?
- Is Quaker oats the same as oat bran?
- Is oat bran the same as whole grain oats?
- What is the disadvantage of oat bran?
- Is oat bran just ground oats?
- Is it better to eat oatmeal or oat bran?
- Is flaxseed better than oat bran?
Best Oat Bran Substitutes
1. Wheat Bran
Wheat bran, like oat bran, is the outer covering of wheat kernels, but it is tougher and drier. It is also high in fiber and may be used in lieu of oat bran in a nutritional meal.
Wheat bran, on the other hand, lacks the enticing taste of oat bran, although it does have an earthy flavor and a pleasing scent.
When substituting oat bran for wheat bran, use a 1:1 replacement ratio, but add extra liquid when boiling wheat bran due to its drier texture.
Wheat bran may be used in morning cereals, sweet dishes, and baked products such as cookies, muffins, waffles, and pancakes. Smoothies may also include finely crushed wheat bran.
2. Oatmeal
Oatmeal, one of the greatest oat bran alternatives, has a comparable origin to oat bran and the same nutty taste. Oatmeal, commonly known as rolled oats, is made by dehusking, steaming, and flattening the entire grain before use.
In place of one cup of oat bran, use four cups of oatmeal. It may be mixed into cereals, muffins, cookies, pancakes, or porridge, and 3 teaspoons are required.
Since oatmeal is a whole grain, it has a wetter, denser, and heavier consistency than oat bran, therefore when creating baked products like muffins, coarsely ground the rolled oats in a food processor or blender to obtain a fluffy texture.
Like oat bran, rolled oats are very nutritious; its dietary fiber promotes digestive health and decreases cholesterol levels.
It also includes vitamin B1, often known as thiamine, which helps to raise energy levels and improve mood. Yet, its nutritious value is smaller than that of oat bran.
3. Rice Bran
Rice bran is the reddish-brown exterior layer of the rice grain that includes the germ, pericarp, and aleurone layer.
Since this alternative has a neutral taste, you may not notice any change in the recipe if you use it instead of oat bran.
In muffins, breakfast cereals, bread, cookies, and other baked goods, rice bran may be substituted for oat bran. You may substitute one cup of rice bran for one cup of oat bran using a 1:1 replacement ratio.
Since it is gluten-free, rice bran is a perfect alternative for oat bran, particularly for persons who are gluten-intolerant.
Nevertheless, because to its too dry texture, it may induce choking, therefore take rice bran slowly and carefully while swallowing, and when cooking, add additional water to minimize its dryness.
Rice has a lot of fiber, vitamin E, and antioxidants.
4. Corn Bran
Corn bran is formed from the outer layer of the corn kernel when maize is milled. It has a semi-sweet and mild taste that is included into the dish when oat bran is replaced with maize bran.
Corn bran may be found in a variety of foods, including bread, cereals, pancakes, pastries, and even tortillas. Corn bran may be used to produce homemade cornflakes, which can be eaten as a snack or as morning cereal.
Yet, since maize bran has a bland flavor, it may not stimulate your appetite while baking a corn bran muffin.
Corn bran is also gluten-free and useful to celiac disease sufferers. Its high fiber content makes it an ideal healthy option for oat bran for persons suffering from diabetes, obesity, or high blood pressure.
5. Whole-Wheat Flour
Whole-wheat flour is simply pulverized wheat grain that contains both the bran and the germ. It is an excellent alternative for oat bran, which gives a nutty flavor and a deep brown color to baked foods. Whole wheat flour may be used to make bread, cakes, tortillas, cookies, and any other flour-based dish.
Whole wheat is also abundant in fiber, protein, antioxidants, and minerals such as magnesium, and it has been shown to reduce the risk of diabetes, obesity, and heart disease.
Whole wheat flour, on the other hand, may contain trace amounts of gluten, so if you have celiac disease or are unable to metabolize gluten, you should avoid using it.
6. Chickpea Flour
Chickpea flour is made by mixing dried peas into a fine powder. It is a member of the legume family. It has a nutty and earthy taste that is comparable to oat bran.
In most batter-based dishes, such as pancakes, waffles, or flatbread, chickpea flour may be used in lieu of oat bran.
Chickpea flour is a vegan oat bran alternative that is often used in Indian recipes. It is a high-protein plant-based food that serves as the primary source of protein in a vegetarian diet.
Chickpeas are also high in fiber and minerals like iron and magnesium, which are all good for your health.
7. Buckwheat Seeds/Flour
This substitution may seem strange since it is derived from a flowering plant rather than a grain. Buckwheat seeds, on the other hand, have a comparable grain-like feel as well as other qualities similar to cereals.
This should only be used as a last option, but it will provide excellent results.
Buckwheat flour may be substituted for oat bran in many flour-based recipes, including pancakes, crackers, biscuits, and sponge cakes. Its nutty and earthy taste complements citrus, herbs, and cheese nicely.
Buckwheat is high in nutrients such as vitamins and minerals, particularly in the seeds.
It also includes manganese, copper, and magnesium, which aid in the promotion of a healthy metabolism, cardiovascular health, and blood sugar regulation. Buckwheat is also gluten-free and has anti-allergic properties.
8. Almond Flour
Almond flour is more costly than oat bran, but it offers a distinct flavor and a tasty edge to your dishes. Almond flour is a finely powdered almond with a sweet, nutty taste and a touch of fat.
Almonds have a significantly stronger taste than oat bran, therefore adding almond flour in recipes that call for oat bran will result in a more delicious meal.
Unfortunately, due to its high fat content, almond flour does not work well as a replacement for crusty bread, resulting in a thick and flat feel. It works well in moist baked goods like cupcakes or muffins.
Almond flour may also be used to make a smoothie by combining frozen fruits such as berries, milk, yogurt, and almond flour in a food processor.
It’s high in fiber, good fats, protein, vitamins, and minerals including vitamin E and magnesium.
9. Sunflower Seeds
Sunflower seeds, the last replacement choice on our list for oat bran, belong to another seed of flowering plants and have a nutty and grassy taste, as opposed to the bland and mild flavor of oat bran.
These seeds have a high fiber content, comparable to oat bran, and may be used in muffins, cookies, bread, cereals, salads, or smoothies. Roasting the sunflower seeds before using them will improve their taste.
Sunflower seeds may be eaten as a fast snack in the form of caramel sunflower popcorn, sunflower bars, or just roasted seeds.
It is high in fiber, healthy fat, and protein. They are also high in vitamin E and selenium, which help mend damaged skin and increase cell formation for faster healing.
Selenium, on the other hand, is a potent antioxidant that aids in metabolic control and gut health enhancement.
Is Oat Bran The Same As Rolled Oats?
No, oat bran and rolled oats are not the same thing. There is a noticeable difference in texture; oat bran has a gritty feel, but rolled oats are whole grain.
The components are also from separate sources, while oat bran and oatmeal are derived from oat groats. Oat bran is the outer husk, while oatmeal is the inside body.
Lastly, oat bran is higher in nutritional value than rolled oats, with up to 50% more fiber than oatmeal. There are also considerable variances in protein and calcium levels, with oat bran having a higher concentration than oatmeal.
Frequently Asked Questions
Can I use flour instead of oat bran?
Absolutely, oat bran may be used in lieu of all-purpose flour. For example, if a recipe asks for 3 cups of all-purpose flour, you may substitute 1 cup of oat bran for the 3 cups.
Can you substitute whole wheat flour for oat bran?
You certainly can! In a recipe that calls for whole wheat flour, use roughly a cup of oat bran in place of the flour.
Can I substitute psyllium husk for oat bran?
Absolutely, psyllium husk may be used in place of oat bran. In fact, 1 tablespoon of psyllium is equivalent to 14 tablespoons of oat bran.
Do rolled oats include bran?
Yes. Oatmeal is just a whole-grain cereal, with bran accounting for around 12% of each whole grain oat.
Is oat fiber similar to psyllium husk?
That certainly is! Oat fiber, like psyllium husk powder, is manufactured by grinding the outer husks of oats. It is also a great source of fiber since it is pure insoluble fiber with no net carbohydrates. Oat fiber adds a wonderful texture to everything you make!
Can you substitute oat bran for oats?
When necessary, you may replace oat bran for oatmeal in an equal or 1:1 ratio.
FAQs
What can you use in place of oat bran?
The 5 Greatest Oat Bran Substitutes
Wheat Bran is the first ingredient. When it comes to wheat bran, this is an excellent ingredient to any baking recipe.
Oatmeal is number two. Oatmeal is a basic oat bran alternative that may be used in a variety of recipes.
3rd – Rice Bran.
Corn Bran (4th)….
Flaxseeds are number five.
Can I make my own oat bran?
In a food processor, pulse quick or rolled oats to form oat bran. If you can’t find rolled oats, use whole grain oats and sift after milling to remove the bran.
What is the same as oat bran?
While oat bran and oatmeal are both grains, they have quite distinct nutritional profiles. According to Healthline, although oatmeal and oat bran have equal carb and fat contents, oat bran is much richer in fiber and protein.
Are steel cut oats the same as oat bran?
The outer layer of the oat groat, immediately under the inedible hull, is known as oat bran. Although bran is naturally present in oat groats and steel-cut oats, it is also available as a separate product.
Is Quaker oats the same as oat bran?
Yes. Oatmeal is a cereal made from entire grains. The bran part accounts for around 12% of each whole grain oat. As a result, whenever you consume Old Fashioned or Quick Quaker Oats, you’re ingesting oat bran.
Is oat bran the same as whole grain oats?
Since oat bran is just the bran and lacks the germ and endosperm, it is not considered a complete grain.
What is the disadvantage of oat bran?
While this is a nutritious cereal, too much of it might be harmful to your health. Consume in moderation since the high fiber content may cause stomach and digestive disorders such as bloating, gas, constipation, and so on. Those who already have a digestive condition should avoid eating oat bran.
Is oat bran just ground oats?
When you eat rolled oats, you swallow the whole flattened oat groat. Oat bran, on the other hand, is merely the outer shell of the oat groat seed. Hence, although oat bran is made from the same procedure as oats, it is a completely separate substance.
Is it better to eat oatmeal or oat bran?
In comparison to oatmeal, oat bran has more protein, B vitamins, iron, and soluble fiber. Oat bran contains fiber, which fills you up and keeps you feeling fuller for longer. It is also more effective in lowering cholesterol and slowing the absorption of fat and sugar.
Is flaxseed better than oat bran?
There are nutritional differences between both (oat bran has more selenium than flaxseed, and flaxseed contains omega-3 fatty acids not found in oat bran), but they also have some nutritional commonalities.