Can you eat oatmeal on the Daniel Fast? A definitive guide

November 26, 2025 •

2 min read

Over 2 million Americans participate in the Daniel Fast annually, a time of spiritual focus and dietary discipline. A common question that arises for fasters is: can you eat oatmeal on the Daniel Fast? The answer is yes, as long as you choose the right, whole-grain kind.

Quick Summary

Plain, unprocessed whole-grain oats like rolled or steel-cut are acceptable for the Daniel Fast. Participants must avoid sweetened or instant oatmeal to adhere to the fast's guidelines against processed foods and added sugars.

Key Points

Plain oats are acceptable: Whole-grain oats like rolled or steel-cut are permitted on the Daniel Fast, while instant or pre-flavored packets are not.
Read the ingredient label: To ensure compliance, always check the packaging of quick oats for hidden added sugars, artificial flavors, or preservatives.
Top with compliant ingredients: Use fresh or unsweetened dried fruit, raw nuts, and seeds to naturally sweeten and add flavor to your oatmeal.
Use water or unsweetened plant milk: Avoid dairy and prepare your oats with water or an unsweetened, preservative-free plant-based milk like almond or oat milk.
Mindful eating: The choice to eat whole-grain oatmeal aligns with the fast's core purpose of focusing on wholesome, simple foods for spiritual discipline.

The Daniel Fast and Whole Grains

The Daniel Fast is a biblically inspired partial fast typically lasting 21 days, based on Daniel's practice of eating only vegetables and water and later abstaining from rich foods and meat. The modern fast emphasizes whole, plant-based foods, including fruits, vegetables, legumes, and whole grains, while excluding meat, dairy, eggs, sweeteners, leavened bread, and processed items. Whole grains like plain oatmeal are permissible if prepared according to guidelines.

The Crucial Difference: Instant vs. Whole Oats

The key to consuming oatmeal on the Daniel Fast is avoiding processed and refined varieties like instant oatmeal, which often contain added sugars and non-compliant ingredients. Instead, opt for whole-grain oats.

Types of Oats and Daniel Fast Compliance

Steel-Cut Oats: These are minimally processed whole oat groats, suitable for the fast.
Rolled Oats: Steamed and flattened oat groats, also acceptable.
Quick Oats: More processed than rolled or steel-cut, check labels carefully for additives. Plain versions may be acceptable, but less processed options are generally preferred.
Instant Oats: Not permitted due to processing and added ingredients.

How to Prepare Daniel Fast-Compliant Oatmeal

Prepare oatmeal using plain oats and approved liquids and toppings.

Compliant Ingredients

Oats: Plain steel-cut or rolled oats.
Liquid: Water or unsweetened, additive-free plant-based milk.
Toppings: Fresh or unsweetened dried fruit, nuts, seeds, and spices.

A Simple Recipe

Combine 2 cups liquid per cup of rolled oats (3 cups for steel-cut) and bring to a boil.
Add oats, reduce heat, and simmer until tender (5-10 min for rolled, 15-30 min for steel-cut).
Stir in compliant toppings and spices.

Compliant vs. Non-Compliant Oatmeal Comparison


Feature	Daniel Fast Compliant Oatmeal	Daniel Fast Non-Compliant Oatmeal
Type of Oats	Rolled or Steel-Cut	Instant or Pre-flavored Packets
Ingredients	Plain oats, water or unsweetened plant milk, fresh/dried fruit, nuts, seeds, spices	Contains added sugar, preservatives, artificial flavors, dairy, and other forbidden ingredients
Sweetness	Natural sweetness from fruit only	Contains added sweeteners like honey, sugar, or corn syrup
Processing Level	Minimal processing	Highly processed and often refined
Preparation	Cooked on a stovetop, slow cooker, or as overnight oats	Microwave-prepared packets

Beyond Oatmeal: Other Whole Grain Breakfasts

Explore other whole grain options like quinoa, millet, or brown rice with compliant toppings. Savory bowls with grains and vegetables or chia seed pudding are also good choices for variety.

Conclusion

Plain, unprocessed whole-grain oatmeal is acceptable on the Daniel Fast. Choose rolled or steel-cut oats, avoid sweetened or instant varieties, and use compliant additions like fruit, nuts, and seeds. This aligns with the fast's focus on wholesome, plant-based foods and supports the spiritual discipline of the fast.

Frequently Asked Questions

Yes, unsweetened almond milk is a permissible liquid base for Daniel Fast oatmeal, as long as it does not contain any added sweeteners or preservatives.

Plain steel-cut or rolled oats are the best choices for the Daniel Fast because they are minimally processed and contain no added ingredients. These are the least processed forms of oats available.

No, instant oatmeal is not allowed on the Daniel Fast. Most instant varieties contain added sugars, artificial flavors, or other processed ingredients that are restricted during the fast.

You can add flavor with compliant toppings such as fresh fruit (like berries, bananas), unsweetened dried fruit, raw nuts, seeds (flaxseeds, chia seeds), and natural spices like cinnamon.

Oats are naturally gluten-free, but cross-contamination can occur during processing. If you have a gluten sensitivity, look for oats specifically labeled 'certified gluten-free'. All varieties of compliant oats are acceptable, regardless of gluten content.

Yes, raw and unsalted nuts and seeds are allowed and encouraged on the Daniel Fast. They are a great source of healthy fats and protein to add to your oatmeal.

The spiritual purpose of the Daniel Fast is to draw closer to God by denying certain food comforts and focusing on prayer and spiritual reflection. It serves as a physical and spiritual reminder of reliance on God rather than earthly desires.

Yes, you can make savory oatmeal by cooking it with vegetable broth instead of water or milk. Top with sauteed vegetables like mushrooms, spinach, and onions, and season with approved herbs and spices.