What is the Closest Thing to Oats?

December 29, 2025 •

3 min read

Oats are a common staple, with a large part of the world's cereal consumption. There are many reasons someone might seek a substitute, such as gluten sensitivities or a preference for variety. Several nutritious grains and seeds offer similar textures, uses, and health benefits, making them great substitutes.

Quick Summary

Grains and seeds such as quinoa, buckwheat, and amaranth offer the closest parallels to oats. They are ideal substitutes for porridge and baking, and are rich in fiber, protein, and nutrients while catering to dietary needs, such as gluten-free or keto-friendly regimens.

Key Points

Quinoa: A gluten-free, complete protein source with a fluffy, mild texture for porridge.
Buckwheat: An earthy, gluten-free pseudo-grain available in groats or flakes.
Amaranth: An ancient grain that cooks into a creamy porridge.
Chia Seeds & Flaxseed: Low-carb options that form a gel-like pudding when soaked.
For Baking: Use quinoa flakes, almond meal, or flattened rice to substitute oats in baked goods.
Nutritional Variety: Alternatives like brown rice and millet offer different nutrients.

Those seeking alternatives to oats have several choices that vary depending on the primary reason for substitution, such as needing a gluten-free option or a specific nutritional goal. Among the top options are quinoa, buckwheat, and amaranth, which can be prepared into hot breakfast cereals similar to oatmeal.

Quinoa: A High-Protein Pseudo-Grain

Quinoa is a gluten-free pseudo-grain known for its complete protein profile, containing all nine essential amino acids. It has a soft, fluffy texture with a mild, nutty flavor when cooked as porridge, making it an excellent base for toppings. Quinoa flakes can create a quicker-cooking, oatmeal-like consistency, or whole quinoa can be used for a chewier texture. It is often considered a powerhouse nutritionally, offering iron, magnesium, and folate.

Buckwheat: A Hearty and Earthy Alternative

Buckwheat is not related to wheat and is a gluten-free pseudo-grain. Known for its earthy flavor, buckwheat can be cooked into a hearty porridge using groats or flakes. Groats offer a chewier texture, while flakes create a softer consistency. It is high in fiber and antioxidants.

Amaranth: A Creamy Ancient Grain

Amaranth is a small, ancient grain with a slightly nutty taste. It has a sticky, creamy texture when cooked, making it suitable for porridge. It is gluten-free and a good source of protein, fiber, manganese, and iron. Amaranth flakes can be used for faster cooking. Like oats, it absorbs liquids, making it a good breakfast option.

Chia Seeds and Flaxseed: The Super-Seed Options

Chia seeds and ground flaxseed offer a different but equally satisfying alternative for those on low-carb or paleo diets. When soaked in liquid, chia seeds form a gelatinous, pudding-like consistency, creating a chia pudding that mimics overnight oats. Ground flaxseed, rich in omega-3 fatty acids, can also create a porridge-like meal. These seeds are excellent for boosting fiber and healthy fats.

Comparison of Oat Alternatives


Feature	Oats	Quinoa	Buckwheat	Amaranth	Chia Seeds
Protein Content	Moderate	High (Complete)	High	High	High
Fiber Content	High (Beta-glucan)	High	High	High	Very High
Gluten-Free	Yes (Certified)	Yes (Naturally)	Yes (Naturally)	Yes (Naturally)	Yes (Naturally)
Texture (Porridge)	Creamy/Chewy	Fluffy/Mild	Hearty/Earthy	Sticky/Creamy	Gel-like Pudding
Best for	Classic Oatmeal	Protein Boost	Hearty Breakfast	Creamy Porridge	Overnight 'Oats'
Cooking Time	Short	Medium	Medium	Medium	Overnight Soak
Nutrient Focus	Fiber & Manganese	Protein & Minerals	Antioxidants & Fiber	Minerals & Iron	Fiber & Omega-3s

Other Notable Options

Brown Rice: Offers a milder flavor and substantial carbohydrates when cooked into a creamy breakfast pudding.
Millet: This gluten-free grain provides a different flavor profile from oats when prepared into a creamy porridge.
Sorghum Flakes: Another gluten-free option, sorghum flakes provide a nutty flavor for baking or as a hot cereal.
Flattened/Pressed Rice (Poha): This quick-cooking alternative provides an excellent texture for no-bake recipes.

How to Choose the Right Substitute

Consider the recipe's needs when selecting a substitute. For creamy hot cereals, quinoa, buckwheat, or amaranth flakes are ideal. For baking, options like almond meal, coconut flakes, or ground alternatives can provide structure. Chia or flaxseed pudding is a fantastic choice for a low-carb breakfast. You can also combine different alternatives for a unique flavor and texture profile. The Whole Grains Council website is an authoritative resource that can guide your decision-making for in-depth nutritional comparisons of grains.

Conclusion

Finding the closest thing to oats involves exploring alternatives that mimic its texture and versatility. While quinoa and buckwheat are the most direct textural and nutritional substitutes for hot porridge, options like amaranth, chia seeds, and various flours offer tailored solutions for specific dietary needs and cooking applications. By understanding the properties of each alternative, oats can be successfully replaced without compromising on taste, texture, or health benefits.

Frequently Asked Questions

For creamy porridge, cooked quinoa or amaranth are excellent choices. Both have a soft texture, with amaranth becoming particularly sticky.

Quinoa is a top contender, as it is a complete protein source containing all nine essential amino acids. Amaranth and buckwheat also offer significant protein.

Yes, many excellent gluten-free options exist. Naturally gluten-free grains and seeds like quinoa, buckwheat, amaranth, millet, and chia seeds are all great choices.

Depending on the recipe, you can use quinoa flakes, flattened rice, or a combination of nuts and seeds for texture. For oat flour, a 1:1 replacement with quinoa flakes is recommended.

Chia seed pudding is a great low-carb alternative. When soaked in liquid, chia seeds create a gel-like consistency that is similar to overnight oats but lower in carbohydrates.

Yes, brown rice can be cooked into a creamy breakfast pudding that serves as a mild alternative to oatmeal, offering a good source of complex carbohydrates.

Yes, millet can be used to make a nutritious and creamy porridge, and is naturally gluten-free. It has a slightly different flavor compared to oats and provides essential vitamins and minerals.