I am a mom to three young kids. I am constantly trying to juggle making healthy foods, making foods my kids will actually eat, and sticking to my weight loss goals all at the same time. It is exhausting! I’m sure you can relate.
The other day I found a really good oat bran muffin recipe and I was shocked when all my kids ate them up.
The muffins were not only tasty but also full of fiber. Fiber is known to keep you feeling full which is perfect for me. I can eat a quick oat bran muffin and then stay full until lunch! Eating less can lead to weight loss success!
Of course, my husband wasn’t a huge fan of the oat bran taste…It’s impossible to please everyone, no matter how hard we moms try!
Luckily there are lots of oat bran substitutes that are nutritious, bake well and have the same, nice texture as oat bran.
The best oat bran substitute is oatmeal. Rolled oats work best or you can grind the rolled oats to be smaller and more similar to the texture of oat bran. Oatmeal is made from the same grain and has the same nutritional makeup as oat bran. Wheat bran is a good substitute for oat bran in baking. Try using wheat germ to replace oat bran in your smoothies and yogurt bowls.
Oat Bran Substitutes
1)Oatmeal
Oatmeal is a classic breakfast food. Rolled oats or steel-cut oats are the most common types of oatmeal. Either one can be used to replace oat bran in your breakfast recipes.
Oatmeal is best as a hot cereal. Use it to replace oat bran in any warm breakfast recipe. ¾ cup of rolled oats can replace one cup of oat bran.
Try it out in a recipe like this chocolate chip oat bran bowl from Archana’s Kitchen!
Oatmeal and oat bran are both high in fiber and plant proteins. Oat bran does have slightly more of both nutrients but oatmeal comes quite close! It is a very good, healthy substitute for oat bran.
2)Coconut Flour
Coconut flour makes a surprisingly delicious breakfast cereal. It has a nutty taste that is similar to oat bran. It can also be enjoyed hot or cold, just like oat bran cereal!
Coconut flour is made from dried coconut meat. It is a gluten free substitute for oat bran making it an ideal ingredient for everyone.
Replace oat bran with coconut flour using half the amount of coconut flour.
Coconut flour is great as a quick and easy cereal. It is also a good substitute for oat bran in baking. Use it to make muffins, bread, or cookies.
Coconut flour is much higher in calories when compared to oat bran. One cup contains about 400 calories, 24 grams of fat and 16 grams of protein. Keep this in mind when using it as a replacement!
3)Wheat Bran
Wheat bran is my favorite oat bran substitute. It is made from the outer layer of the wheat grain and is very similar to oat bran in texture, nutritional value, and taste.
One cup of wheat bran has about 125 calories, 9 grams of protein and 24.8 grams of fiber. That is 100% of your daily fiber! Pretty impressive for such a small flakey ingredient.
Use the same quantity of wheat bran to replace oat bran. You can swap wheat bran for oat bran in muffin recipes, cookies, pancakes, and in granola. The taste and texture of your baked goods will be almost identical.
4)Oat Flour
Oat flour is made by grinding dried oats into a fluffy powder. Since it is made with the same grain as oat bran, the taste is very similar.
It is perfect for replacing oat bran in your favorite recipes using the same quantity of oat flour to replace the oat bran.
Oat flour is a perfect gluten-free substitute for oat bran. It is much higher in calories, containing about 550 calories per cup.
However, it does give you 9 grams of fiber which may be what you are looking for when making an oat bran recipe.
Oat flour has a lovely caramel flavor. Look for oat flour that is partially debranned or made with the bran.
This means the brand was ground with the oat grains rather than being removed. It will have a flavor closest to oat bran.
5)Corn Bran
Corn bran is a great oat bran substitute but may be hard to find. Look online for high-quality corn bran or check out your local health food grocery store.
Corn bran has lots of vitamins and minerals as well as 60 grams of fiber making it a very nutritious substitute for oat bran.
Corn bran has a very mild flavor. It will not overpower your muffins or bread. It will just add fiber, some healthy protein, and a little bit of structure to your recipes.
Use one cup of corn bran to replace one cup of oat bran. Your oat bran muffins will turn out perfectly when made with corn bran!
6)Rice Bran
Rice bran is very similar to oat bran. One cup of rice bran can replace one cup of oat bran in any baking recipe. It has a similar nutty flavor so your recipes will not be altered much at all!
Rice bran is high in vitamins and minerals, just like oat bran. One cup has 25 grams of fiber and 15 grams of protein. This substitute will keep your baked goods healthy and tasty.
7)Ground Flaxseeds
Ground flaxseeds are a fantastic oat bran substitute. You can replace oat bran with an equal amount of ground flaxseeds in baking to get great results.
If you are adding flaxseeds to a smoothie or yogurt, just a tablespoon or two will do!
Many people find the flavor of ground flaxseeds to be bitter. They are better in small quantities. Flaxseeds are very high in oil and fats with about 70.8 grams of fat per cup.
You may want to decrease the fat in your recipe by ⅓ when using flaxseeds to replace oat bran.
8)Buckwheat Flour
Buckwheat flour has a similar, nutty taste to oat bran. You will not lose that strong, almost bitter flavor when you use buckwheat flour as an oat bran substitute. Buckwheat flour is loaded with protein.
It is a fantastic source of plant-based protein, ideal for anyone on a vegetarian or vegan diet.
Buckwheat flour is also high in minerals and antioxidants. It doesn’t have as much fiber as oat bran with just 12 grams. However, ¾ of a cup of buckwheat flour to replace 1 cup of oat bran is a very suitable substitute.
9)Whole Wheat Flour
Whole wheat flour is a good oat bran substitute because it is very easy to find in stores.
If you are having a hard time finding oat bran, you should still be able to snag some whole wheat flour!
Whole wheat flour is often used in baking. It is made from whole ground wheat grains which contain lots of vitamins and minerals. Whole wheat flour isn’t as high in fiber as oat bran but it is still quite nutritious.
Replace one cup of oat bran with ¾ cup of whole wheat flour. Whole wheat flour is more dense and hearty so you need less of it to make great baked goods.
10)Wheat Germ
Wheat germ is found in the center of the wheat kernel. It has a dry, floury texture just like oat bran. It is also just as nutritious as oat bran.
One cup of wheat bran has 26 grams of protein and 15 grams of fiber. It is a little higher in fat compared to oat bran with 11 grams.
However, one tablespoon of wheat germ in place of oat bran will give you a great nutritional boost in your smoothies and yogurt bowls.
11)Psyllium Husk
Unlike a lot of the oat bran substitutes on our list, psyllium husk does not come from grain. It is actually a shrub-like herb that makes small seeds. The seeds are ground into a fine powder, creating a great substitute for oat bran.
Psyllium husk powder is essentially pure fiber. Two small teaspoons of the powder contains 3 grams of fiber and absolutely no fat.
Too much psyllium husk powder can cause digestive issues. Use just one teaspoon of psyllium husk powder to replace 1 Tablespoon of oat bran in your smoothies.
What Is Oat Bran?
Before we dive into the best oat bran substitute, you should probably know a little bit about what oat bran really is.
Oat bran is the outer layer of the oat grout. The bran is usually discarded when milling oats but it actually has so many great uses!
Oat bran is packed with fiber and nutrients. Oat bran has a slightly nutty taste and is a little sweet too.
When comparing oat bran vs oatmeal, you will often find that people prefer the taste of oat bran.
Of course, not everyone loves oat bran. It can be quite dry and make your baked goods and bread taste dry too. This may be another reason why an oat bran substitute is necessary.
What Can I Make With Oat Bran?
Now that you know what oat bran is, you may be wondering what you can make with oat bran. What exactly is oat bran for? Here are just a few ways you can use oat bran:
- Oat bran can be mixed with warm water or milk to make a porridge similar to oatmeal.
- Add a tablespoon or two into your muffin batter or bread dough to add more fiber.
- Sprinkle oat bran into yogurt or a smoothie to increase the nutritional fiber.
- Use oat bran to coat fish or meat instead of breadcrumbs
- Make homemade granola bars with extra oat bran for more fiber.
- Make oat bran cold cereal by simply mixing oat bran with cold water. Add some fresh fruit or dried nuts for an easy, healthy meal!
Oat bran is very often used as a way to boost the nutrition content of a food. Just a little oat bran can do so much! This leads me to the next section….
Health Benefits Of Oat Bran
Oat bran is very healthy food. It is packed with vitamins and minerals that all contribute to a healthy diet. Here is a quick look at what is inside one cup of oat bran.
| Calories | 231 |
| Protein | 16 grams |
| Fat | 6.6 grams |
| Carbs | 62 grams |
| Fiber | 15 grams |
There is more than 50% of the daily recommended intake of fiber in just one cup of oat bran. That is incredible!
All that fiber can help improve your gut health, regulate blood sugar and aid in weight loss. Soluble fiber will keep you feeling full and make you eat less.
Easy Oat Bran Muffins
Wanna give oat bran a try? These easy oat bran muffins are fantastic! Any of the substitutes for oat bran in our baking section will work well, too!
Ingredients
1 ½ cups oat bran
1 ½ cups whole wheat flour
½ cup brown sugar
2 tsp baking powder
2 tsp baking soda
1 tsp ground cinnamon
½ tsp salt
1 cup whole milk yogurt
2 eggs, whisked
1 tsp vanilla
2 cups fresh blueberries
Directions
- Preheat your oven to 400 degrees F and line a muffin tin with paper muffin liners.
- Mix all of the dry ingredients together in a large bowl.
- Add the yogurt, eggs and vanilla and stir until a thick batter forms.
- Fold in the blueberries.
- Scoop the batter into the prepared muffin cups, filling each one ¾ of the way to the top.
- Bake the muffins for about 16-18 minutes until they spring back to the touch.
- Let cool in the muffin tin and then enjoy!
Frequently Asked Questions
Do you still have questions about oat bran substitutes? Take a look at these frequently asked questions and answers and see if you find what you are looking for!
Can Oat Bran Substitute Flour?
Oat bran is much more nutritious than white flour. You can replace one cup of white, all purpose flour with ¼ cup oat bran and ¾ cup flour.
This will work well in any baking recipe. You will get a little boost of nutrition while keeping the flour that gives your baked goods structure and a light texture.
Is Oat Bran The Same As Rolled Oats?
No, oat bran is not the same as rolled oats. Rolled oats are the entire oat grout, squashed flat for easy cooking. Oat bran is just the outer shell of the oat seed.
Both oat bran and rolled oats have a similar nutritional make up and flavor. However, rolled oats are a little more mild than the strong nutty taste of oat bran.
Final Considerations
I have run out of oat bran many times in my life. I have been unable to find oat bran in my local grocery store and I have also just known people who don’t like oat bran (aka my picky husband).
No matter why you need a great oat bran substitute, I know that one of the ingredients on this list will help you. Don’t stress about missing oat bran- there is always a substitute you can use!
My name is Keren Tayler. I am a stay-at-home mama to three lovely girls, Sarah + Rachel + Hannah. Prior to becoming a mom, I had a successful career in the accounting field, steps away from becoming a CPA. I decided to give up on my career in order to raise my own kids (as opposed to letting a nanny do it, no judgment here :)) I learned a lot and I love sharing it with other moms. Along the way, I also became a Certified Food Handler.