Every three days I put one and a half cups of dry rolled oats in a blender with some water to make delicious vegan lattes every morning at home. The first time I tried making oat milk, I was shocked by a couple of things: (1) how easy it was to make, (2) how CHEAP making it at home was, and (3) how emotionally attached I was to the oat pulp left in my cheesecloth.
I know, I’d just made my OWN “milk” and here I was thinking “throwing this oat pulp away seems like a waste. 30 seconds ago it was a cup and a half of rolled oats.”
If you’re someone who makes your own oat milk at home, you may have wondered what to do with the oats after making oat milk. I’ve discovered plenty of creative ways to use up this nutritious oat milk “waste-product.” Most of the time I actually give it to our two rescue Pit Mix dogs. They LOVE oatmeal and as their mom I’m NEVER going to say no to adding extra fiber in their diet! But first: my favorite ideas for using oat pulp in your cooking and baking.
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Understanding Homemade Oat Milk
With all the dairy-free alternatives to traditional cow’s milk, it’s really hard for me to remember the milk aisle at the grocery store growing up: was that whole section really just dairy milk?? And the store sold enough of it?? That’s crazy to me. You walk into my local grocery store and the milk section is still in the same exact spot as it was growing up, but now there are so many choices.
I’ve tried all the dairy-free vegan milks: soy, coconut, cashew, coconut-cashew, and almond milk, before I found oat. And it is my absolute favorite alternative to dairy milk with it’s creaminess, and slightly sweet, nutty flavor. Homemade oat milk is the perfect addition to my morning latte (or other coffee beverage), smoothies, and dairy free “nice-cream”, and baked goods.
Oat Milk Making Process
When making oat milk, the first step is to blend rolled oats with water into a soft homogeneous slurry. Some manufacturers already buy oat flour (finely ground oats) to make the process quicker, while others may have oat dehullers and steamers within their production lines to prepare the oats for further processing into milk. After the oats are mixed with water, the blended slurry is then strained to remove any solids, creating a delicious, creamy oat milk. This leaves behind all the wet, blended rolled oats in the nut-milk bag.
Some brands of store-bought oat milk may add additional ingredients, such as salt, sweeteners, or flavorings, to enhance the taste of the milk. I prefer to make my own homemade oat milk because it is SOOOO much cheaper, I don’t have to figure out how to recycle the milk container, and, honestly, I like controlling the ingredients that go into my food. I use a very basic oat milk recipe without any additives like maple syrup since I only use oat milk in my morning latte.
What’s Left After Making Oat Milk
After making oat milk, you are left with a wet, blended rolled oats mixture in your nut milk bag. Known as oat pulp, or sometimes oatmeal or oat bran, this mixture is similar to that of overnight oats. This pulp contains the fibrous outer layer of the oat grain, which is rich in key nutrients such as fiber, protein, and vitamins.
Many people choose to repurpose the oat milk pulp in various recipes to eliminate additional food waste. I’ve used the pulp in several fun ways like
- Cookies: Substitute 1/3 cup of flour or dried rolled oats in your favorite cookie recipe for the same amount of pulp to make them even gooier. Oatmeal Chocolate Chip have been my favorite so far!
- Brownies: Swap some of the butter, mashed banana, or oil in your favorite brownie mix for oat pulp. I’ve made the swap of oat pulp in place of applesauce and had a lot of success.
- Pancakes: Add oat pulp to your pancake batter for an extra boost of fiber and nutrients. We haven’t tried this one yet, but you can bet it’s on the list for one of our upcoming Pancake Sundays.
- Smoothies: Blend oat pulp into your favorite smoothie for added thickness and a couple extra good-for-you nutrients. That’s what smoothies are all about, right?
Overall, making DIY oat milk is a simple process that results in a creamy, delicious dairy-free milk . And, with a little creativity and a love of experimenting, you can repurpose the leftover oat milk pulp in various recipes to reduce your food waste and add nutrients to your diet.
Nutritional Value of Leftover Oat Pulp
In my adult life, I’ve never eaten horribly; I have snack-y days, but for the most part we generally eat pretty healthy. This probably stems from a desire to be self-sufficient and eat mostly what we can grow on our land. But really I think if we fuel our bodies correctly, there’s less likely a chance they breakdown as fast. I want to be that person running marathons when I’m 80, and who can continue to take care of myself (and the Boyfriend and all of our rescued fur-babies) as long as possible.
With this in mind, I always try to make sure that the food we are eating is nutritious and provides us with the necessary energy for everything we’ve got going on in our lives. Oats are a great source of nutrition and are often noted in familiar marketing campaigns as being heart-healthy with their ability to lower cholesterol, and the leftover pulp from making oat milk is no different.
Fiber
Fiber is an essential nutrient that helps keep our digestive system happy and healthy. Oat pulp is an excellent source of dietary fiber, containing both soluble and insoluble fiber. Soluble fiber helps to lower cholesterol and blood sugar levels, while insoluble fiber promotes healthy digestion and regular bowel movements. In fact, just one cup of oat pulp contains around 10 grams of fiber, which is almost 40% of the daily recommended intake for adults. Incorporating oat pulp into your diet can help to improve gut health, regulate blood sugar levels, and reduce the risk of chronic diseases such as heart disease and diabetes.
Protein
Protein is another important nutrient that helps our body build and repair tissues. Oat pulp is a surprisingly good source of plant-based protein, containing around 2-3 grams of protein per cup of pulp. While leftover oat pulp may not contain as much protein as the whole oats, they still provide a decent amount. It’s not about eating all of your daily protein at once; getting it over the course of the day in every meal and snack provides the steady protein supply your body needs and keeps you from (hopefully) ever becoming so hangry your boyfriend looks at you like you’re crazy. Every 2-3 gram of protein throughout the day does add up.
The protein in oat pulp is considered a complete protein, meaning it contains all nine essential amino acids that the body needs to function properly. This makes oat pulp a great alternative to animal-based protein sources for us vegetarians or vegans. Additionally, the protein in oat pulp is easily digestible and can help to promote muscle growth and repair, making it a valuable ingredient for athletes and weekend warriors, alike. Adding leftover oat pulp into your daily food can help increase your protein intake and keep you feeling full for longer.
Vitamins and Minerals
Since oats are rich in micronutrients such as vitamin E, folates, zinc, iron, selenium, copper, manganese, carotenoids, betaine, and a whole bunch of others, it makes sense that oat pulp is also a rich source of many of these essential vitamins and minerals. Containing high levels of iron, magnesium, phosphorus, and zinc, oat pulp can help maintain healthy bones and teeth, as well as support your immune system.
Oat pulp is also a good source of B vitamins, including thiamin, riboflavin, and niacin, which are essential for energy production and maintaining healthy and glowing skin, hair, and nails (should my nails be glowing?!?).
Additionally, oat pulp contains vitamin E, an antioxidant that helps to protect the body from damage caused by free radicals. Free radicals can cause damage to our cells, proteins, and DNA and have been associated with the debilitating diseases we all worry about as we age (just me?).
Incorporating oat pulp into your diet can help to ensure that you are getting a wide range of essential nutrients to support overall health and wellbeing.
Low in Calories
Leftover oat pulp is low in calories but high in fiber, making them a great addition to any meal if you’re trying to watch your calorie intake. The fiber is magical and can help you feel full without adding too many extra calories to those oatmeal chocolate chip cookies.
Ways to Use Oat Pulp
After making oat milk, you may be left with a considerable amount of oat pulp, especially if you make it every couple of days, like me! Don’t throw it away! Even if you don’t want to be constantly making cookies or brownies, there are other ways to use it without creating additional food waste.
One of the simplest ways to use up oat pulp is to throw it in your daily smoothies. I’ve been making a lot of smoothie bowls lately….basicaly healthy ice cream. 🤩🤩 The pulp adds a delicious, creamy texture and a hefty boost of fiber to your drink/bowl.
But using oat pulp in baking recipes, such as muffins, cookies, and bread is an exciting way to add some nutrients into the pleasures of life. It can be used in place of some of the flour or other dry ingredients to add moisture and nutrients to your baked goods.
I love experimenting in the kitchen, so I’m sure I’ll have some new uses and delicious recipes for oat pulp as the weather turns cooler.
Another creative way to use oat pulp is to make a face mask or body scrub. Oatmeal is known for its soothing and exfoliating properties, making it a great ingredient for skincare products. Simply mix the oat pulp with a bit of honey, yogurt, or other natural ingredients to create a nourishing and gentle mask or scrub. With these ideas and more, you can make the most of your leftover oat pulp and reduce your overall food waste in the process.
In Cooking
Oat pulp can be used as a healthy and delicious addition to many dishes. Here are a few ideas:
- Add oat pulp to soups and stews as a thickener.
- Use oat pulp as a base for veggie burgers or meatballs.
- Mix oat pulp with ground meat to make meatloaf or meatballs.
- Use oat pulp as a substitute for breadcrumbs in recipes.
In Baking
Oat pulp can also be used in baking. Here are a few ideas:
- Use oat pulp in muffins, cakes, and cookies for added texture and nutrients.
- Substitute oat pulp for some of the flour in bread recipes.
- Add oat pulp to pancake or waffle batter for a boost of fiber.
As a Beauty Product
Oat pulp can also be used as a natural beauty product. Here are a few ideas:
- Use oat pulp as a face mask to soothe and moisturize skin.
- Mix oat pulp with honey and olive oil for a hair mask that nourishes and strengthens hair.
- Use oat pulp as a gentle exfoliant in body scrubs.
Get creative and try out different ideas to reduce waste and make the most of your ingredients.
Final Thoughts on Leftover Oat Pulp
Making oat milk at home is not only easy but also sustainable. It is a great way to reduce waste and save money while enjoying a creamy, delicious plant-based milk.
But the leftover oat pulp can potentially create waste too. It’s a good thing there are many creative ways to use oat pulp in your cooking and baking. You can add it to your smoothies, oatmeal, or yogurt for extra fiber and nutrients. You can also use it as a binder in your veggie burgers, meatballs, or falafels.
If you have a sweet tooth, you can try making oat pulp cookies, muffins, or cakes. Oat pulp adds a chewy texture and nutty flavor to your baked goods. You can also use it as a crust for your cheesecake or pie. YUUMM! I’m thinking maybe like a vegan cheesecake for Thanksgiving with an oat pulp crust!
For savory dishes, oat pulp can be used as a thickener in your soups, stews, or sauces. You can also use it to make homemade veggie broth or hummus.
Overall, we’re only limited by our creativity when it comes to using oat pulp. It is a versatile ingredient that can be used in food recipes, as well as nutrients for your skin. So next time you make oat milk, don’t throw away the pulp. Give it a try and don’t forget to let me know your favorite way to use your leftover oat pulp!
