Is It Safe to Eat Raw Oats? Here's What Dietitians Say

Oats are incredibly versatile, offering endless possibilities for creative uses, from savory burgers to flavorful cakes. As a dietitian and recipe developer, my pantry is typically always stocked with every oat variety. I, like many others, love using oats to roll up a batch of no-bake bites or overnight oats. But technically, these popular recipes don’t require any cooking, which might leave you wondering: Is it safe to eat raw oats? We spoke to dietitians to learn more. 

What Are Raw Oats?

There can be a bit of confusion around the definition of raw oats. Registered dietitian and certified diabetes care and education specialist Erin Davis, M.S., RDN, CDCES, explains, “The term ‘raw’ is a bit tricky when it comes to oats. We often think of raw as simply uncooked. However, some consider oats to only be raw if they have not been steamed or heated during processing.”

 The Whole Grain Council defines raw oats to be when the kernel, hull and stalk are still intact. This type of oat is inedible and you won’t find it in stores for purchase. You’d only see it in the fields or right after being harvested. But for our purposes, we’ll be referring to raw oats as the edible part of oats that have not been cooked. 

 Is It Safe to Eat Raw Oats?

Once oats have been harvested, they go through a few processing steps before they hit the cereal aisle. “Raw oats are often pre-cleaned, hulled and are made safe for immediate consumption during the processing process,” explains Lauren Manaker, M.S., RDN, LD, a Charleston-based registered dietitian. 

Additionally, Davis points out that even minimally processed oats, like steel-cut oats, undergo processing, and bacteria are eliminated during these steps as well. 

Both dietitians agree, eating raw oats after these processing steps is generally safe to do. So, you can eat oats right out the canister or safely use them in recipes that don’t require cooking such as No-Bake Peanut Butter Chocolate Cookies or Homemade Oat Milk.

 Ways to Prepare Raw Oats

 Overnight Oats

Prep a delicious and healthy batch of overnight oats for a balanced grab-and-go breakfast. Simply add equal parts oats and a liquid such as milk to a mason jar, give it a stir or shake, pop it in the fridge and enjoy it the next morning. You can add whatever fruits or flavorings you like, and prepare a few jars at a time to enjoy throughout the week. Keep your taste buds excited by mixing and matching the toppings, too! Wanting something savory? Try our Sriracha, Egg & Avocado Overnight Oats recipe. In the mood for something sweet? Try our dessert-inspired overnight oat recipes like Brownie Batter, Almond Joy-Inspired or Banana Cream Pie-Inspired Overnight Oats.

Energy Balls

In just one bowl (or food processor), transform oats, dried fruits and nuts into poppable energy balls. Energy balls are a convenient and nutrient-dense snack, packed with fiber, protein and healthy fats. Add them into lunchboxes or bite into them post-meal when you want something sweet. Roll up our Sticky Bun-Inspired Energy Balls, S’mores Energy Balls or Apple Pie Energy Balls. 

 No-Bake Cookies or Brownies

Too hot to turn on the oven? Raw oats can be made into delicious no-bake cookies and brownies. The oats help hold them together and add some extra fiber as well. Whip up our Vegan No-Bake Cookies, No-Bake Peanut Butter Cookies or No-Bake Vegan Date Brownies.

 Muesli

Muesli is a cold cereal made with a mixture of rolled oats, other grains like bran or wheat flakes, and dried fruits, nuts and seeds. You can enjoy it by pouring milk over it or try soaking it overnight in yogurt. Give our five-star-rated Bircher Muesli recipe a taste.

 Smoothies

Switch up your smoothie with oats! They add a thick, creamy texture and extra fiber, which can help you feel full for longer. Whirl up one of our oat-filled smoothie recipes like our Blueberry & Spinach Smoothie or Cherry-Berry Oatmeal Smoothie.

Frequently Asked Questions 

Is it better to eat cooked or raw oats? 

Cooked oats might be easier to digest for some, as cooking helps break down the starch they contain. However, neither way to eat oats is better or worse. How you choose to eat them—either raw or cooked—comes down to personal preference.  

 Is it necessary to soak oats? 

Soaking oats can soften their texture, make them creamier, increase their digestibility and speed up cooking time. However, soaking is not mandatory. You can enjoy oats raw or soaked, based on your preference and desired texture.

 The Bottom Line

Dietitians agree that raw oats are generally safe to consume after they’ve been processed post-harvest. From savory meals to drool-worthy desserts, oats are a nutritious whole grain that can be incorporated into your diet in countless ways. Explore the endless possibilities of oats, both raw or cooked.