Hey Friends! How’s it goin?
While I was grinding up some rolled oats last night, I started thinking about all the healthy substitutions I make in my cooking and baking. Substituting rolled oats for bread crumbs was one of the first changes I ever made and I still get questions about it all the time. So, in honour of that, I decided to resurrect this post from the bowels of the ExSloth archives.
Grab some popcorn, sit back and enjoy the show cuz it’s time for a food fight:
Bread Crumbs are…well just that…tiny particles of dried bread.
They’re used to add bulk to meatloaves and meatballs, top casseroles and of course make that awesomely unhealthy, crispy, crunchy coating for fried foods, that we all love to hate…or is it hate to love?
Rolled Oats are oats that have been de-husked and rolled or crushed and then lightly toasted.
These whole grains are traditionally used as breakfast cereals or in granola, trail mix and the like. Buttttt, a less well known fact is that rolled oats can be used as a substitute for bread crumbs in most recipes.
But why would you want to substitute rolled oats for bread crumbs?
Well, that’s where the nutrition comes in:
|Calories from Fat
The nutrition labels for rolled oats and bread crumbs read surprisingly similar until you get to the sodium…and then all hell breaks loose.
Bread crumbs have more than 120 times the amount of sodium as rolled oats. Which is INSANE! 100g of bread crumbs, roughly a cup, contains 732mg of sodium which is 31% of the recommended daily value (based on a 2000 calorie diet)!! Uhhh…no thanks. I think I’ll stick with my rolled oats 🙂
So now the question becomes:
How to Substitute Rolled Oats for Bread Crumbs
Thankfully, this is an easy one to answer. I’ve subbed rolled oats for bread crumbs pretty easily when making meatballs, meatloaf, burgers and even chicken fingers.
Some quick tips for substituting rolled oats for bread crumbs
- Use a little extra rolled oats when subbing for bread crumbs. For example if a recipe calls for 1 cup bread crumbs, replace it with about 1 1/4 cups rolled oats
- Grind your rolled oats using a food processor or blender with a milling blade, to mimic the texture of bread crumbs. I don’t always do this but I need a lot less oats when I do 🙂
- Season your ground rolled oats with dry seasoning like garlic powder, thyme, black pepper etc. to add some extra flavour. You can also add the seasonings before grinding the oats
- Store for up to 6 months in an airtight container
Want more healthy food substitutions? Try these:
What about you?
Do you substitute rolled oats for bread crumbs in any recipes? Which ones? What other healthy substitutions do you make in your kitchen?
Share in the comments below!