Oat flour is a nutritious whole-grain flour that’s easy to make out of—you guessed it—oats! It has a light texture, mild flavor and is a great gluten-free option.

In short, YES! Oat flour offers a variety of health benefits that outweigh traditional flour.

• Gluten-free: When made with certified gluten-free oats, it’s a great gluten-free alternative to wheat and white flour.
• Lower glycemic index: Oat flour has a lower glycemic index compared to white or wheat flour, preventing insulin spikes and crashes in blood sugar.
• Higher fiber content: Oat flour is rich in soluble fiber, which helps to slow down digestion, regulate blood sugar levels, promote healthy cholesterol levels, support digestive health and increase the presence of gut-friendly bacteria.
• Increased satiety: Due to its high fiber content, oat flour can help you feel fuller for longer, potentially aiding in weight management by reducing the tendency to overeat.
• Nutritious option: Oat flour retains the nutritional benefits of oats, including fiber, protein, vitamins and minerals.

At our local grocery store, a 16-ounce package of organic oat flour costs around $8. Meanwhile, a 16-ounce package of organic oats costs $1.49. Not only is the price savings a great reason to make your own, but you can also control the texture and freshness.

• Cost-effective: Making oat flour at home is more cost-effective than buying pre-packaged oat flour.
• Quick preparation: Grinding oats into flour is a quick process that can be done in just a few minutes.
• Free of additives and preservatives: By making oat flour at home, you can ensure that it’s free from any additives or preservatives.

You may be wondering what can you use oat flour for… the options are endless!

We personally love using it for baked goods including muffins, quick breads, cookies and brownies. You can also use it for savory recipes, like this Easy Egg Casserole, where flour is used as a thickener or binder.

When making oat flour, use rolled oats or old-fashioned oats, rather than instant oats or steel-cut oats. Rolled oats have a finer texture than instant oats or steel-cut oats, making them easier to grind into flour.

If you are making the flour for a specific recipe, we would suggest using at least 1 & 1/4 cups of oats for 1 cup of oat flour. The flour takes up less volume than the whole oats, so remeasure after blending.

If you make oat flour out of certified gluten-free oats (or buy certified gluten-free oat flour at the store), then yes, oat flour is gluten free.

Oat flour may not work well as a 1:1 substitute for white or wheat flour in all recipes due to its different texture, lack of gluten and weight (it’s lighter than many other flours).

When using it as an alternative, replace the “regular” flour with an equal amount of oat flour by weight, not by volume. This is when a kitchen scale comes in really handy.

If baking with oat flour, let your batter rest for 10 minutes. This gives the oat flour time to hydrate and produces a better end result.

Lastly, if you’re going to substitute oat flour for a flour containing gluten, try to use a recipe that contains eggs. Eggs can replace many of the functions that gluten provides, such as binding and structure.

To help recipes made with oat flour rise properly you need to use some form of leavener, such as baking powder or baking soda. Using eggs also helps with binding and leavening in the absence of gluten.

Use a labeled air-tight container or a large mason jar (our personal favorite) to store your flour.

Because whole grain flours contain good-for-you natural oils, they do not last as long as refined flours. Storing your oat flour in the fridge or freezer will provide ultimate freshness. The flour should stay fresh and last for about 3 months.

If you don’t have fridge or freezer space for your oat flour, transfer and store it in a cool, dry place.

If you make this Oat Flour, we would love to hear how it turned out! Leave a comment below sharing what recipe you used it in and what your family thought of it. We love hearing from you and your ideas inspire us all! Don’t forget to tag @fullforlifegal on Instagram so we can admire your masterpiece! ????