oat bran

Oat Bran

Oat bran is the nutrient-rich outer layer of the oat grain, separated during the milling process. Known for its high fiber content and slightly nutty flavor, oat bran has a pleasantly chewy texture when cooked. It's often light tan to beige in color. Many people incorporate oat bran into their diet to help lower cholesterol and improve digestive health. Looking for healthy oat bran recipes? Discover how to use this versatile ingredient to boost the fiber content of your favorite baked goods and breakfast cereals.

Common Uses

  • Add oat bran to your morning oatmeal or smoothies for a boost of soluble fiber, which can help keep you feeling full and aid in digestion. It's a simple way to create a more hearty and nutritious breakfast.- Incorporate oat bran into your favorite muffin, bread, or pancake recipes to add a subtly nutty flavor and increase the fiber content, creating a healthier and more satisfying baked good. Looking for high-fiber baking ingredients? Oat bran is a great choice.- Use oat bran as a binding agent in meatloaf or veggie burger recipes to help hold the ingredients together, add moisture, and improve the overall texture. This also makes the recipe slightly healthier.- Create a crunchy topping for casseroles or fruit crumbles by combining oat bran with nuts, spices, and a touch of sweetener. This adds texture and nutritional value to your favorite comforting dishes.- Mix oat bran with breadcrumbs and spices to create a healthy coating for chicken, fish, or vegetables before baking or pan-frying, for a crispy result that’s healthier than traditional breading.- Prepare a warm and comforting oat bran porridge by cooking it with milk or water and adding your favorite toppings like fruit, nuts, and spices. This is a great option for a filling and nutritious breakfast or snack.

Nutrition (per serving)

Calories

246.0kcal (12.3%)

Protein

17.3g (34.6%)

Carbs

66.5g (24.2%)

Sugars

2.2g (4.36%)

Healthy Fat

5.0g

Unhealthy Fat

1.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in soluble fiber, which helps lower LDL cholesterol levels and supports heart health.
  • Promotes digestive health and regularity due to its high fiber content, preventing constipation.
  • Helps stabilize blood sugar levels, making it a beneficial addition to diets for managing diabetes.
  • Contributes to weight management by promoting feelings of fullness and reducing appetite.
  • Contains antioxidants, such as avenanthramides, which have anti-inflammatory properties and may protect against chronic diseases.
  • Good source of essential minerals like magnesium and iron, supporting overall well-being.

Storage Tips

Oat bran should be stored in an airtight container in a cool, dry place away from direct sunlight and heat. This will help maintain its freshness and prevent it from absorbing moisture or odors. Properly stored oat bran can last for several months. For extended storage, consider refrigerating or freezing it, especially in warmer climates. Check for any signs of spoilage before use, such as discoloration or an off odor.

Chefadora AI is Here.

Experience smarter, stress-free cooking.

Background Squiggy
Chefadora App

Get cooking with the Chefadora App.

Available now for early access users.

Download on the App StoreDownload on the App Store
chefadora
© 2025 Chefadora Pty Ltd, All Rights Reserved

Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia