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7 sweet and salty recipes with oat flakes

Oat flakes are a cereal and result from the rolling of whole oat grains.

This is a food that is used just about everywhere, especially by the adepts of a healthier lifestyle and sportsmen.

Nutritionally, the oat flakes are quite rich, which justifies their use.

In 100 g of Zumub Oat Flakes  you will find:

  • 1 g of Fiber
  • 8 g of Protein
  • 1 g of Carbohydrates
  • Only 6.5 g of Fat

They also have several vitamins and minerals such as:

  • Complex B vitamins
  • Magnesium
  • Zinc
  • Iron
  • Potassium
  • Phosphorus
  • Calcium

This option is quite popular in the breakfast or snack menus due to:

  • Nutritional value
  • Capacity to satisfy your hunger, especially due to high fiber content
  • Have a low glycemic index (speed at which the glucose level increases in the body after eating food – decreasing the possibility of being stored as fat in the body)

This satiating effect they provide, makes them a common ingredient in weight loss diets.

On the other hand, given their proportion of protein vs. carbohydrates, oat flakes also enrich the diet of many athletes.

Among the doubts about its consumption the most recurrent is the indecision between thin flakes and thick flakes.

Nutritionally, both are equivalent.

However, when compared with oat flours, the flakes are more beneficial, because in process of transforming the flakes into flour some of its properties are lost.

With regard to the texture of the preparation, the choice of flakes is largely based on the taste of each person. For example, choosing the thicker flakes will result in a more granular texture.

See some examples of salty and sweet recipes with oat flakes.

7 Recipes with Oat Flakes to Enrich Your Day



– 150ml of skimmed milk

– 3 tablespoons of oat flakes

– 1 dessert spoon of  chia seeds


– Lemon

Preparation: Mix all the ingredients and leave the mixture overnight in the fridge.  The next day, heat for 1 minute in the microwave, stir and put back into the microwave for 30 seconds. Put fresh fruit or nuts as a topping.

Tupperware Cake

– 1 egg

– 3 tablespoons of oat flakes (crushed)

– 1 teaspoon of grated coconut

– 1 teaspoon of low-fat cocoa powder

– 3 tablespoons of skimmed milk

– 1 coffee spoon of baking powder

Preparation: Mix all ingredients.  Place in a tupperware only with the cover in place, without closing.  Place in the microwave for 1 minute and 30 seconds.

Strawberry and banana milkshake

Strawberry and banana milkshake

– 200ml of skimmed milk

– 3 strawberries

– 1 banana

– 3 tablespoons of oat flakes

Preparation: Beat all the ingredients in a blender.

Honey and Nut Muffins

Honey and Nut Muffins

– 2 eggs

– 6 tablespoons of oat flakes (crushed)

– 8 crushed walnuts

– 50 ml of skimmed milk

– 1 teaspoon of honey

– 1 coffee spoon of baking powder

Preparation: Mix all ingredients. Divide the mixture into silicone cups or paper forms and put the molds in the oven, preheated to 180° and wait until they are golden brown.

Tuna balls

– 2 eggs

– 1 tin with natural tuna

– 3 tablespoons of oat flakes (crushed)

– 1 pinch of salt

– Chopped parsley

– Nutmeg

Preparation: Using your hands make balls mixing all the ingredients. Place the balls in a tray, lined with parchment paper, and bring the tray to the oven, preheated at 180 °, and wait until the ball are golden brown.

Remove it and make a 180° turn on the balls. Put it back in the oven, just for a few more minutes, until the balls are also golden browns on this side.

 Codfish “Pataniscas” (Codfish fritters)

– 5 eggs

– 3 tablespoons of oat flakes (crushed)

– 50gr shredded codfish

– Chopped parsley

– 1 chopped small onion

Preparation:  Wrap all ingredients together. In a non-stick frying pan, pour the dough with using a kitchen spoon and let it bake.

Banana and Oatmeal Pancakes


– 1 egg

– 3 tablespoons of oat flakes

– 1 banana

– Cinnamon

Preparation: Mash the banana with a fork. Wrap all ingredients together. In a non-stick frying pan, pour the dough and make small pancakes.

Take note:

Although oat flakes are a beneficial alternative, their inclusion in the diet should be balanced.

No food has a revolutionary effect on its own.

This consumption must be accompanied by an equally balanced diet in order to achieve a healthy lifestyle.

If you are thinking of introducing this food into your diet and want to add more flavor and diversify, then try these recipes!


The information included in this article concerns the authors opinion only.

About Ângela Ferreira

Ângela Ferreira
Ângela Ferreira is a nutritionist. She has a degree in Nutrition Sciences and she is doing a Master's degree in Consumer Sciences and Nutrition. She currently works in Sports Nutrition and Clinic Nutrition. Her goal is to actively participate in changing the population's eating habits and to demonstrate that healthy eating can be simple and practical.

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