Plant-based foods › Rolled oats (dry)
Oats on a plant-based diet
Oats are a quietly nutritious breakfast base, bringing iron, zinc and protein, especially when you build on them. Cooked with fortified plant milk and topped with seeds, a bowl of porridge covers a surprising amount.
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Beyond their well-known fibre, oats supply iron, zinc and some protein. They are most valuable as a canvas: fortified plant milk adds B12, calcium and iodine, while a spoon of seeds brings omega-3 and more minerals.
How to get the most from it
Make porridge or overnight oats with a fortified soya or pea milk for the protein and B12, and stir in ground flax, chia or hemp for omega-3. A handful of berries adds the vitamin C that helps with the iron.
Rolled oats (dry) nutrition
| Nutrient | Per 1/2 cup dry (40g) | % of RNI |
|---|---|---|
| Iron | 1.89mg | 22% |
| Zinc | 1.59mg | 23% |
| Protein | 6.76g | 15% |
Per-serving figures from the Plentish dataset (source: USDA FoodData Central). % of RNI uses the adult UK reference intake.
Note: Soaking overnight can improve mineral absorption.
What it covers on your watch-list
Recipes with Rolled oats (dry)
- Fortified overnight oats
- Pumpkin seed porridge
- Brazil nut and seed muesli (Plus)
- Apricot and seed flapjack (Plus)
- Peanut butter and banana oats
- Seedy banana porridge
- Apple and raisin bircher
- Fig and walnut bircher (Plus)
Common questions
Are oats gluten-free?
Oats are naturally free of gluten but are often processed alongside wheat, so only oats labelled gluten-free are suitable for coeliacs.
Do oats have protein?
A moderate amount. Made with soya or pea milk and topped with seeds or nut butter, a bowl of porridge becomes a genuinely protein-rich breakfast.