Sprouted oat groats are a delicious and nutritious breakfast. This post shows you how easy it is to sprout oat groats.
Sprouted Oat Groat Cereal with berries

Recipe Overview

Just to give you some background, neither my husband nor I had any issues digesting grains until the past several years, when I became very gluten-sensitive and then my poor hubby started having some serious digestive issues (apologies if this is T.M.I., but I want to share this info in case it helps you or someone you know).

I’m learning that both the problem with mineral absorption and improving the digestibility of grains, nuts, seeds, and legumes is something that can be remedied by taking some extra steps like soaking and even sprouting them, at least some if not all of the time.

Since I am at the beginning of my journey on this topic, I promise to keep writing about it and sharing my experiments. This Sprouted Oat Groat Cereal is the first! I started with gluten-free, raw oat groats. This is what they look like when they’re raw and not sprouted.

raw oat groats

I soaked the groats in filtered water overnight, rinsed them, and placed them into a sprouter (although not pictured in this tutorial, my current favorite sprouter is the Easy Sprouter.

Recipe Steps

  1. Purchase raw oat groats (gluten-free, if necessary).
  2. Soak the oat groats in water for 12 hours. Rinse them well.
  3. Put the groats in a sprouting device and place in a cool, dark location.
  4. Rinse and drain the oat groats a few times a day with cool, clean water.
  5. Once the groats have sprouted, you can move them out of the dark.
  6. Let the groats sprout until the “tails” are about 1/8″.
  7. Give the groats one final rinse and then serve or cook.

Here’s what the groats looked like after being soaked 12 hours, rinsed, and and sprouted for one day.

Sprouted Oat Groat Cereal after one day

I was sooooo excited when the groats grew their little tail thingies:

Sprouted Oat Groat Cereal in sprouting container

At the end of the second full day of sprouting, the groats were definitely ready to be harvested. The white fuzzy stuff is totally normal; they’re called root hairs which sounds ick but they are harmless and get washed away when you rinse them:

Sprouted Oat Groat Cereal in sprouting tray with root hairs

I suppose one could technically eat the sprouted groats without cooking at this point, but I wasn’t taking any chances with my or my husband’s ability to digest them. So, I rinsed the sprouted groats one last time and then put them in my rice cooker on the “germinated brown rice” setting with about a cup of water. A simmer for a good 15-20 minutes on the stovetop will do the trick as well:

Sprouted Oat Groat Cereal in colander


Sprouted Oat Groat Cereal

Bowl of sprouted oat groat cereal with berries

Sprouted Oat Groat Cereal is a delicious and hearty breakfast.

  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 12 hours
  • Cook Time: 20 minutes
  • Total Time: 12 hours 20 minutes
  • Yield: 4 1x
  • Category: Breakfast
  • Method: Sprouting, stove-top
  • Cuisine: Vegan, raw


  • 1 cup raw oat groats
  • 4 cups fresh or frozen berries
  • 1/2 cup raisins
  • Homemade almond milk (optional, for topping)


  1. Rinse your raw oat groats and place them in a medium-sized glass bowl or sprouting device. Cover with fresh, filtered water and a pinch of sea salt. Let sit for at least 8 hours or up to 12 hours.
  2. Use a strainer to rinse the oat groats thoroughly. Place the groats in a sprouting device. Rinse 2-3 times a day for at least two days or until the groats have sprouted.
  3. Rince the groats one last time and place in a rice cooker or a saucepan. Add one cup of water, raisins, and cook for 15-20 minutes. If serving right away, defrost the frozen berries in the microwave and serve with the oat groats. Otherwise, you can store the cooked groats in the fridge for up to 3-5 days or in the freezer.

Keywords: sprouted oat groat cereal, sprouted oats, oat groats, oat groat cereal

The last time I tried to eat cooked oat groats without sprouting them first, I got a terrible stomachache afterwards. Since I started sprouting and cooking, I’ve had no problem and I get to enjoy the fantastic nutritional benefits of eating oat groats, not to mention the chewy texture and warming, delicious comfort that comes from eating a bowl of whole grains:

Sprouted Oat Groat Cereal with berries

I’d love to hear your input on this topic of soaking and sprouting. Let’s discuss in the comments section.

If you like this post, consider following me on social media so we can stay connected. I’m on Facebook, Pinterest, Instagram, and YouTube!