Oat Rice 101: Benefits, How to Cook It, and a Must-Try Salad Recipe

March 9, 2026

Oat Rice: The Nutrient-Dense Whole Grain You Need to Try

Oat rice (sometimes called “rice-shaped oats”) is one of those “hidden gem” pantry items. It’s essentially a whole-grain oat that has been processed to look and cook exactly like traditional white or brown rice.

Think of it as the ultimate nutritional “swap” if you love the texture of rice but want the health profile of a bowl of oatmeal.

What exactly is Oat Rice?

Oat rice is made from whole oat groats. Unlike rolled oats (which are steamed and flattened) or steel-cut oats (which are mechanically pressed), oat rice is prepared by removing the tough outer husk and then polishing or “pearling” the grain slightly. This gives it a shape and texture that mimics long-grain rice—tender but with a satisfying, slightly chewy bite.

Where and how is it produced?

Origin: Most high-quality oat rice comes from Scandinavia (specifically Finland and Sweden) and Canada (including right here in Alberta!). These regions have the ideal cool, moist climate for growing nutrient-dense oats.
The Process: 1. Cleaning: The raw oats are cleaned to remove debris. 2. Dehulling: The inedible outer hull is removed, leaving the “groat.” 3. Heat Treatment: The groats are often lightly steamed to stabilize the healthy fats and prevent rancidity. 4. Polishing: This is the key step. The surface is lightly abraded to remove a tiny layer of the bran, which allows the grain to absorb water faster (like rice) rather than becoming mushy (like porridge).

Nutritional benefits of this whole grain

Oat rice is a nutritional powerhouse that is healthy for your heart. As a whole grain, it is one way to bring the Mediterranean Diet alive in your dietary pattern.

Here is how it stacks up against traditional refined grains.

High Fiber: It contains significantly more fiber than rice, particularly beta-glucan, which is famous for lowering cholesterol and stabilizing blood sugar.
Protein Punch: It generally has about twice the protein of white rice.
Low Glycemic Index: Because it’s a whole grain, it digests slowly, providing sustained energy without the “crash” associated with refined grains.
Full of Minerals: It’s a great source of iron, magnesium, and zinc.

Oats are naturally gluten-free, but often are contaminated with gluten-containing grains during processing. If you have celiac disease, only consume oat and oat products that are labeled “certified gluten free”.

Where to Buy Oat Rice

It’s becoming more common but isn’t in every corner store yet. Look for brands like Stoked Oats or specialty health food brands (#unsponsored).

Grocery Stores: I have found oat rice at places like Calgary Coop, Safeway or Sobey or other health food stores.
Online: Amazon or specialty grain websites.
The “Oat” Aisle: Sometimes it’s hidden next to the steel-cut oats rather than in the rice section.

How to Cook Oat Rice Perfectly

The beauty of oat rice is that you can treat it mostly like rice, though it requires a bit more water and time to reach that perfect al dente texture.

Ratio: Use 1 part oat rice to 2.5 parts water (or broth for more flavor).
Simmer on the Stovetop: Bring to a boil, then turn the heat to low, cover, and simmer for about 30 minutes.
Rest: Let it sit off the heat, covered, for 5 minutes before fluffing with a fork.

Gadget Pro Tip: You can also use a standard rice cooker on the “brown rice” setting or in an Instant Pot on the “multigrain” setting. .

How to Use Oat Rice in Your Diet

Because it has a mild, nutty flavor, oat rice is incredibly versatile:

As a Side: Serve it under stir-fry, curry, or grilled salmon.
In Salads: Use it as a base for Mediterranean grain bowls (it holds its shape well).
In Soups: Add it to brothy soups; unlike pasta, it won’t get soggy and “bloated” the next day.
Risotto Style: It releases just enough starch to make a creamy-tasting risotto.

Cook up a batch of Oat Rice and enjoy for up to 5 days! Cooked oat rice can be frozen for use at a later time. It is the perfect grain to include as part of your meal prep ahead routine.

Here is a recipe to add this yummy whole grain into your diet:

Oat_Rice

The “Rachel Green” Oat Rice Salad

Adapted from Greta Podleski’s Every Salad Ever, this grain-forward salad is inspired by the viral “Jennifer Aniston” or “Rachel Green” salad, using oat rice for a heartier bite.

Ingredients:

1 cup oat rice, uncooked
1 can chick peas, drained, rinsed
2 cups diced English cucumbers
1 cup cubed feta cheese
½ cup dried cranberries
½ cup slivered almonds, toasted
½ cup flat leaf parsley, chopped .

Dressing

3 tbsp extra virgin olive oil
Juice of a 1 lemon + lemon zest
1.5 tbsp apple cider vinegar
1 tbsp honey
1 tsp Dijon mustard
salt and pepper

5 from 1 reviews

Rachel Green Oat Rice Salad

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Prep time

40 mins

Cook time

35 mins

Total time

1 hour 15 mins

Adapted from Greta Podleski’s Every Salad Ever, this grain-forward salad is inspired by the viral "Jennifer Aniston" or “Rachel Green” salad, using oat rice for a heartier bite.

Author: Energize Nutrition

Recipe type: Grainy Salad

Serves: 4-6

Ingredients

1 cup oat rice, uncooked
1 can chick peas, drained, rinsed
2 cups diced English cucumbers
1 cup cubed feta cheese
½ cup dried cranberries
½ cup slivered almonds, toasted
½ cup flat leaf parsley, chopped .
Dressing
3 tbsp extra virgin olive oil
Juice of a 1 lemon + lemon zest
1.5 tbsp apple cider vinegar
1 tbsp honey
1 tsp Dijon mustard
salt and pepper

Instructions

Prep the Base: In a large bowl, combine the cooked oat rice, chickpeas, cucumbers, feta, cranberries, and toasted almonds.
Whisk the Dressing: In a small jar or blender, combine all dressing ingredients and shake/blend until emulsified.
Combine: Pour the dressing over the salad and toss gently.
Finish: Fold in the fresh parsley just before serving to keep it vibrant.

Adapted from Greta Podleski, Every Salad Ever