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:
The Basics
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:
Nutrition Facts
| Rolled Oats | Bread Crumbs | |
|---|---|---|
| Serving Size | 100g | 100g |
| Calories | 379 | 395 |
| Calories from Fat | 55 | 47 |
| Total Fat | 7g | 5g |
| Saturated Fat | 1g | 1g |
| Trans Fat | ||
| Cholesterol | 0mg | 0mg |
| Sodium | 6mg | 732mg |
| Total Carbohydrate | 69g | 72g |
| Dietary Fiber | 10g | 5g |
| Sugars | 1g | 6g |
| Protein | 13g | 13g |
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:
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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!
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This post was added to the following linkups: Did you Know, Fitness Friday, FYI Friday
This is such a great idea! I love the idea of subbing oats for breadcrumbs! I have been eating gluten free and this is a wonderful sub for me. Thanks for the great idea 🙂
Angelena Riggs recently posted…Feature Fridays: Alyson Gelinas
I just realised I didn’t even talk about oats being gluten free but that’s definitely a plus!!! 😀
GiselleR recently posted…Enjoy Exercising with Five Simple Changes
I have an undertaking that I’m simply now working on, and I have been on the glance out
for such info.
Hi just wondering if it’s 1 1/4 cup of rolled oats or ground rolled oats because that’s a big difference. Thanks.
You know what frustrates me is that someone would look at that and choose the bread crumbs because the calories from fat is lower. Thank you for sharing this. I also like to do chicken with a honey and dijon coating then rolled in crushed pistachios!
Kayla Hoffman recently posted…Less Dish Washing & Quiet Babies {Oogaa Review}
I know! So many people look at calories only and make horrible food decisions and it’s just kind of sad cuz just reading a little more of the nutrition label or the ingredient give yous so much more important information!
Also, I’ve never tried using pistachios but it sounds AMAZING 😀 Definitely gonna try it out!
Well wham, bam, and thank you ma’am! I did NOT know breadcrumbs had so much sodium. We generally try to eat using less salt in my house because my son has one (strange looking, functional) kidney, and we live in the land of MSG (China)…so, I will definitely keep this substitute in mind! Awesome!
Christine recently posted…Blue Cheese Babaghanouj, Babaganoush, babaghanoush
Sodium is hiding everywhere!!! It’s insane how much sodium there is in all kinds of respectable looking foods lol so I’m glad I can help 😀
GiselleR recently posted…Beets & Veggie Smoothie Bowl
I used oats instead of breadcrumbs in my Turkey Lentil Meatloaf Muffin recipe and they were delicious! I never thought to gring the, and didn’t notice them much anyway, but I love that idea! I also love the idea of grinding and seasoning them to store for later!
Kristin recently posted…Move, Nourish, Believe: MOVE week recap
I started off just throwing them in there to but the grind and season is the way to go cuz it really mimics the texture of breadcrumbs. Also, if I was ever really bored and willing to waste some oats, I’d try toasting them first lol
GiselleR recently posted…Beets & Veggie Smoothie Bowl
This is such an excellent idea. Can’t believe I never thought of it, but I’m so glad you did, and that I found the post!
Helen recently posted…Heart Door Hangers
HAHA glad I can help Helen 😀 Let me know how it works out whenever you try the substitution!
GiselleR recently posted…Beets & Veggie Smoothie Bowl
Ok, I tried the oat substitution in this recipe, http://www.pinterest.com/pin/260434790925191787/, and it was fantastic! You couldn’t even tell the difference, and, if anything, I’d have to say the patties were even more delicious. Thanks!
Helen recently posted…Song and Dance
Those tuna patties looke AWESOME Helen! Glad it worked 🙂 I’m definitely gonna be trying them out soon 😀
GiselleR recently posted…5 Awesome Fit Foods {that I used to hate!}
I love this! It was interesting in a nutrition cooking class I did we tried out different substitutes for bread crumbs in meatloaf and the one with bread crumbs absorbed a lot more fat than the other alternatives! That’s another thing to consider!
Thank you so much for linking to Did You Know! Make sure you link back to one of our blogs too! 🙂
Amanda @ Diary of a Semi-Health Nut recently posted…Did You Know #7 [ Nutrition, Fitness + Health Link-Up ]
Love this! I either use ground oats or almond meal instead of breadcrumbs, but had no idea they had THAT much sodium. Yikes!
Thanks for joining the link-up!
Emily @SinfulNutrition recently posted…Did You Know…#7: 21 Day Restore
You are very wise. I’ve never substituted oats for bread crumbs, but I’m definitely not opposed to giving it a try! I do love me some salt but…holy geesh!
Erin @ The Almond Eater recently posted…30 Minute Lower Body Dumbbell Tabata
The salt is insane right?!?! When I saw that, my eyes nearly popped out. Never again. Let me know what you think if you sub it!
I rarely use breadcrumbs anymore either; rolled oats are awesome! I use em’ in meatballs! 😀 Sometimes I’ll sub with almond meal or ground flax seed though.
Farrah recently posted…Foodie Friday: Cake Batter Popcorn
I sometimes add the flax seed to the oats for an added crunch/nutty taste. So good!
I actually LOVE using oats in place of bread crumbs because I enjoy the slightly nuttier taste that they give whatever I’m using them in. I actually have a recipe for oatmeal-crusted baked chicken that I absolutely love, and am now craving 😛
Happy Friday, lovely! And Happy Halloween 😉
Amanda @ .running with spoons.com recently posted…. monthly favourites – october 2014 .
Did you end up making the baked chicken? I want that now too lol
I used it on fish once, to make imitation fish n chips. So good 😀
What a great tip! I tend to use crunched up rice crisps instead of bread crumbs for breaded things, but oats are an even better option. Thanks!
Nicole @ Fitful Focus recently posted…Five Inexpensive Halloween Costume Ideas
I haven’t tried the rice crisps, but I think it adds more of a crunch. Maybe a mix of the two would be good- especially on breaded meats I think 🙂
Xfa ya suban mas de los subtitulos esta buenicima la serie porfa porfa y estan haciendo un maravilloso trabajo yo se que no es fasil los subtitulos pero xfa ya me quede super picada con la serie. Amo los doramas
Yes! I’ve done this on and off since I ran out of bread crumbs and I think my first tuna pattie recipe even recommended using it too! Great minds!
(I still add a tonne of sodium. Sue me).
Arman @ thebigmansworld recently posted…Curried Salmon Patties
We are the same. Clearly 😉
p.s. reply coming tonight/tomorrow for sure!
Giselle this is brilliant! Being gf and owning a ton of gf oats this opens up a whole new world of recipes for me.
jill conyers recently posted…How To Taper For An UNsuccessful Race Day
Awesome Jill! Can’t wait to hear what you use them in 🙂
I love nut coatings- almond flour, crushed nuts. I have tried rolled oats, and can’t make it taste like I want it. I will have to try some of your ideas!
Michelle @ Vitamin Sunshine recently posted…31 Days of Practicing Gratitude
I found the key to getting them to actually taste similar to breadcrumbs was to grind them up a bit. The actually oats get too soggy otherwise in my opinion.
But I think a mix of rolled oats and nut flours/crushed nuts would be great!
Wow I had no idea about the sodium deal! I haven’t bought breadcrumbs in aaaages and I avoid breaded recipes because, well, I don’t eat much bread. But using rolled oats as a sub? Genius! I’m sold – what a battle!
Cat recently posted…November Goals: Being Bold
I’ve been subbing rolled oats for years for exactly that reason. I also love using almond meal.
Megan @ Skinny Fitalicious recently posted…Sunday Funday 11/2/14 + Happy Birthday to Me!
I really enjoyed this article! I knew rolled oats would be nutritionally better for you than bread crumbs, but this breaks it down to the exact stats and facts which is nice.
Kaylin @ Enticing Healthy Eating recently posted…Soul-Searching
Thank you! One of the best things about using oats (as opposed to bread crumbs) is that they are JUST OATS. You know what’s in them! Also, they are incredibly inexpensive and versatile. Oat flour just has a lovely crumb. (Yeah, they are good in pancakes too.)
I totally agree! I love how versatile oats are and that you can use them in savoury and sweet recipes alike. Definitely a life saver when I’m out of various things.
good for you, gorgeous one !
I subbed the breadcrumbs for oats the last time I made meatballs and they were wonderful. Never made them with regular breadcrumbs so couldn’t compare the results. Recently I started soaking grains for the health benefit and found that oats really should be soaked. I’m not sure I’m willing to take the risk and soak them for the meatballs bc I don’t want my dish ruined. Anyone ever soak oats before using as breadcrumbs?
If my recipe calls for 1 cup bread crumbs, how much pat flour should I substitute? The same or less?
Hi Erin, the substitution word with roughly ground oats, not oat flour. You can still give it a go but the oat flour may be too finely ground. Either way, I’d start with about 3/4 cup and add more if necessary. Hope that helps!
I had a stroke in 2018 and was told to cut out salt completely. Very difficult to do as salt is in all processed food. I managed to get my salt intake to just barely under the recommended sodium level. Fast forward to 2021- we got an air fryer to reduce the amount of fried food in our diet. Many of the recipes call for breaded this or that. By substituting ground rolled oats for bread crumbs, I get all the texture and crunchy benefit of “breaded” (ground rolled oats sub) without the excess sodium and oil. That you for this article.
Great ideas and a great post! Thanks
I have an undertaking that I’m simply now working on, and I have been on the glance out
for such info.
its great article!!! i love it coldeja