Oat Juice: Recipe and Benefits


Do you want to prepare a tasty oat juice? Here’s its quick recipe, properties and more.

Best of all, it’s very easy to make.


  • A blender.
  • A cup.
  • Optional: a filter.
  • A strainer.



These’re the ingredients and quantities:

  • 1/4 cup or 20 g raw rolled oats (not instant).
  • 1/2 cup of water to soak the cereals and 1 cup (250 ml) of water or milk for blending.

Recipe: Homemade oat juice with or without milk

The recipe consists of 5 steps:

  1. Start by rinsing the oats in a strainer.
  2. Soak them in a cup full of water overnight or at least 10 hours. This facilitates the digestion of the drink.
  3. Strain and rinse the cereal again.
  4. Blend the soaked oats with 1 cup of milk or water until smooth. Remember that if you choose milk, you’ll add a considerable amount of calories to the drink.
  5. Finally, serve and enjoy! Optional: You can filter the result to make it more liquid, but the pulp has fiber and more nutrients.
Prep Time 11 hours
Total Time 11 hours
Course Drinks, Juices
Cuisine American, Mediterranean
Servings 1 person
Keyword oat juice

What’s oat juice good for? – Main properties and benefits

This cereal stands out from others because it’s very nutritious. That is, it has a high nutrient density (or amount of nutrients per calorie / gram).

The 20 g of raw oats we used in the above recipe are estimated to include the following:

  • Calories: 76 kcal.
  • Proteins: 3 g.
  • Fiber: 2 g.
  • Carbohydrates: 14 g.
  • Several antioxidants and anti-inflammatories: avenanthramides (exclusive oat polyphenols), flavonoids, vitamin E and others.
  • More nutrients such as: calcium, magnesium, phosphorus, potassium, iron and folate, among others.

Considering this, a cup (about 250 ml) of oat juice with water may:

  • Promote digestion, detoxify and relieve constipation. Mainly, because of its fiber and water.
  • Lower high blood pressure, bad cholesterol (LDL) and improve circulation. To a large extent, due to its combination of antioxidants, fiber, potassium and water.
  • Work on vegan or vegetarian diets. By not eating meat, those who follow these eating plans need other healthy sources of protein (and more substances). In this sense, they may benefit from the high protein density and more nutrients of this cereal.
  • Help avoid sugar spikes. The fiber in raw oats has a greater impact in lowering glucose than that of cooked oats. Plus, the antioxidants, water and magnesium may also help promote healthy glucose levels. To keep in mind: in cases of diabetes, it’s important to control portions. Remember that only 20 g of oats contain 14 g of carbohydrates.

To learn more, visit our sections on detox, constipation, high blood pressure, cholesterol, circulation and lowering sugar.

On the other hand, oat juice with milk has about 222 kcal per serving, so it may be useful in diets for athletes or to gain weight.

Is oat juice with water useful for weight loss?

From what we saw before, a cup of it without sugar has about 76 kcal, which’s relatively little. In this sense, it may work in weight loss diets if combined with proper meals and habits.

On the other hand, this cereal may help to satiate hunger, promote bowel movements and, therefore, ease bloating. This is largely due to its water and fiber content.

You can find more information in our post on weight loss.

To see all our recipes with oats, click here.

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