If you love trail cooking with oats, you’re in for a treat! Oats are light, easy to carry, and packed with energy, fiber, and all the good stuff your body needs on the trail. Whether you’re making a warm breakfast, a tasty snack, or a satisfying dinner, oats offer endless possibilities for your meals. In this post, I’ll show you the different types of oats, what they bring nutritionally, and how to use them to level up your trail cooking. Let’s dive in and see how oats can make your outdoor meals even better!
Since childhood, we’ve heard that oats are essential for our health, but why exactly are they so good for us? Oats are a powerful grain, offering a wide range of health benefits when added to our diet.
First of all, oats are a great source of energy. One cup of cooked oats can give us at least 147 calories. They are packed with dietary fiber, which makes them easy to digest and also leaves us feeling full and satisfied for hours. Oats are a rich source of vitamin (B1), minerals (manganese, molybdenum, phosphorus, magnesium) and proteins for cell growth and repair. They also have anti-cancer properties and help boost metabolism and maintain good immunity.
Oats come in various types, including whole oats, steel-cut oats, Scottish oats, rolled oats, and instant oats. Understanding their differences and how each type suits trail cooking will help you choose the best option for your needs. Here’s a quick guide to the different oat varieties, their nutrition, and cooking times.
1. Oat Groats (Whole Oats)
Oat groats are minimally processed grains, retaining their full nutritional value. However, they are chewy and require a long cooking time (50-60 minutes). They are great for those who want to benefit from the full oat experience.
Nutrition per 1/4 cup: 130 calories, 3g fat, 31g carbs, 5g fiber, 8g protein.
2. Steel-Cut Oats
Steel cut oats, also known as Irish oats, are just groats that have been cut into smaller pieces. This type of oatmeal is very low on the glycemic index. It allows the blood sugar to rise slowly and keeps us feeling satisfied for longer periods of time.
Cooking time: 45 minutes.
Nutrition per 1/4 cup: 170 calories, 3g fat, 29g carbs, 5g fiber, 7g protein.
3. Scottish Oatmeal
Scottish oatmeal is another version of groats that have been stone ground into bits instead of cutting. Milled to a medium grade, it makes a superb smooth porridge.
Cooking time: 10 minutes.
Nutrition per 1/4 cup: 140 calories, 2.5g fat, 23g carbs, 4g fiber, 6g protein.
4. Rolled Oats
Rolled oats are whole groats that are steamed, rolled, and dried. They cook in about 10 minutes, but can also be added raw to recipes, making them versatile and convenient.
Nutrition per 1/2 cup dry: 190 calories, 3.5g fat, 32g carbs, 5g fiber, 1g sugars, 7g protein.
5.Quick or Instant Oats
Instant oats are the most popular choice for backpackers due to their quick cooking time. However, the extra processing makes them high on the glycemic index, which can cause blood sugar levels to spike and crash, leaving you hungry soon after eating.
To avoid the high sugar content found in store-bought instant oatmeal packets, consider making your own. Homemade versions are tastier and much healthier. Check out our blog post for 5 creative oatmeal variations!
Cooking time: 1 minute.
Nutrition per 1/3 cup dry, plain: 120 calories, 2g fat, 21g carbs, 3g fiber, 1g sugars, 5g protein.
6. Oat Flour
Oat flour is made by grinding oat groats into a fine powder. It’s perfect for trail baking or as a thickening agent for soups, stews and smoothies.
Nutrition per 1/3 cup: 160 calories, 3g fat, 26g carbs, 4g fiber, 7g protein.
7. Oat Bran
Oat bran is the outer layer of the oat grain, which is milled for use in breakfast cereals, breads, and other baked goods. It’s a great way to boost your daily fibre intake.
Cooking time: 2 minutes.
Nutrition per 1/3 cup dry: 150 calories, 2g fat, 27g carbs, 7g fiber, 7g protein.
Trail Cooking with Oats
Most popular as a breakfast meal, oats can also be used in a variety of other backpacking recipes such as soups, stews, breads or desserts. There are some recipes with oats you may want to try:
Oatmeal Pancakes
5 Oatmeal Recipes
Cranachan
Cranberry Orange Granola
By understanding the differences in oat varieties, their nutritional benefits, and cooking times, you can choose the right type for your trail meals. Whether you need a hearty, energy-boosting breakfast or a light, nutritious snack, oats are the perfect addition to your backpacking diet.
