Is there sugar free oats?

Oats are a popular breakfast food that provide many health benefits. They are a good source of fiber, protein, iron, and other vitamins and minerals. Most people enjoy oats in the form of oatmeal or granola. However, these products often contain added sugars. This raises an important question: is it possible to find sugar free oats?

The short answer is yes, there are sugar free oat products available. Many brands now offer plain rolled oats and steel cut oats with no added sugars. There are also sugar free granolas and instant oatmeals that are sweetened with zero calorie sweeteners instead of sugar. With some clever substitutions, it’s also easy to make no sugar added oatmeal and baked goods at home.

Sugar Content in Common Oat Products

Most standard oat products contain some amount of added sugars. Here’s a breakdown of the sugar content in popular oat foods:

Oat Product Serving Size Total Sugars (g)
Instant oatmeal – flavored 1 packet (1/2 cup) 12-15g
Old-fashioned rolled oats 1/2 cup dry 1g
Steel cut oats 1/2 cup dry 0g
Granola cereal 1/2 cup 8-12g
Oat muffin 1 medium muffin (2 oz) 10-15g

As you can see, plain rolled and steel cut oats have no added sugars. But flavored instant oatmeal, granola, and baked goods like muffins often contain 10-15 grams of added sugar per serving. Over time, all those added sugars can really add up. The American Heart Association recommends limiting added sugar to no more than 25 grams per day for women and 36 grams for men. So one packet of flavored oatmeal could provide nearly half of the recommended daily sugar intake!

Luckily, with the rise in popularity of healthy eating and low sugar diets, it’s now possible to find a wide variety of sugar free oat products.

Sugar Free Oatmeal Options

There are now many brands of unsweetened instant oatmeal, with flavor from natural ingredients like fruit, spices, and nuts instead of added sweeteners. Some popular options include:

  • Quaker Simply Oatmeal – available in flavors like cinnamon, raisins + spice, and apple + cinnamon
  • Better Oats Oat Revolution – flavors like cocoa almond, apple cinnamon, and maple pecan
  • Nature’s Path Hot Oatmeal – flavored with fruit and spices, no added sweeteners
  • Bob’s Red Mill Instant Rolled Oats – plain with no flavorings or sweeteners added

You can also make homemade no sugar instant oatmeal by pulsing old fashioned rolled oats in a blender into a flour consistency. Then cook it just like store-bought instant oatmeal, adding your own sugar free mix-ins like chopped fruit, vanilla extract, cinnamon, etc.

Some people prefer the taste and texture of steel cut oats. Again, there are now many brands that sell plain unsweetened steel cut oatmeal in resealable bags, no flavor or sweeteners added. This allows you to customize the flavor yourself.

Sugar Free Granola and Cereal

Granola and other crispy cereals can also be sugar bombs. But there are now healthy options made without any added sugars:

  • Bear Naked Fit Granola – uses ingredients like honey and dried fruit for sweetness instead of added sugars
  • Kashi Go Lean cereals – uses natural sweeteners and contains 7-9g protein per serving
  • Kind Maple Pumpkin Granola – no added sugars, sweetened with maple syrup
  • Nature’s Path Qi’a Superfood Cereal – sweetened with coconut sugar and monk fruit
  • Love Grown Original Power O’s – sweetened with monk fruit juice and vanilla

You can also make your own healthy sugar free granola at home by using monk fruit sweetener, mashed bananas, pure maple syrup, or vanilla extract to add sweetness instead of table sugar. Add nuts, seeds, coconut, oats, and dried fruit for delicious flavor and crunch.

Sugar Free Oat Baked Goods

Oatmeal cookies, oat muffins, and other baked oat goodies are tasty treats, but can be loaded with added sugar. Here are some tips for making your own sugar free oat baked goods:

  • Replace white sugar with stevia, monk fruit sweetener, erythritol, or other zero calorie sweeteners in equal amounts.
  • Experiment with sugar free syrups like maple and sugar free chocolate chips.
  • Increase flavor with extra vanilla, cinnamon, nutmeg, and fruit.
  • Use mashed ripe bananas or applesauce for moisture and natural sweetness.
  • Mix in nuts, coconut, dried fruit, or dark chocolate chips for a sweetness boost.
  • Reduce the amount of sugar substitute compared to regular sugar.

With some adjustments, you can make anything from oatmeal raisin cookies to oat flour muffins without any added sugars. Be adventurous and try altering traditional recipes to remove sugar. Your taste buds and waistline will thank you.

Benefits of Choosing Sugar Free Oats

Eating oats without added sugars provides some excellent health perks:

  • Fewer empty calories – By nixing added sugars, you’ll slash unwanted calories that provide little nutrition.
  • Better heart health – Excess sugar intake is linked to higher risks of heart disease. Going sugar free protects your ticker.
  • Improved blood sugar control – Sugary oats can spike blood glucose, but sugar free is ideal for steady energy and insulin sensitivity.
  • Aid in weight loss – Eliminating high-sugar toppings and mix-ins saves calories for weight loss.
  • More nutrients – You’ll get all the great fiber, antioxidants, and nutrients in oats without unhealthy added sweeteners.

Ditching the added sugars allows you to reap the many benefits of wholesome oats while avoiding the pitfalls of excess sugar intake.

Finding Sugar Free Oats When Dining Out

Many restaurants and cafes now offer healthy oatmeal options on their breakfast menus. But watch out, even seemingly innocent oatmeal can get supersized with sugar at some spots.

Here are some tips for choosing low sugar oatmeal when dining out:

  • Ask for plain oats and add your own sugar free mix-ins like fruit, nuts, milk, or cinnamon.
  • Seek out quick service spots like Starbucks and Panera that offer plain oatmeal options.
  • Avoid sugary toppings like brown sugar, syrup, honey, and jelly.
  • Substitute sugar with stevia, cinnamon, or a sprinkle of salt.
  • Opt for steel cut or rolled oats instead of more processed, sugary instant packets.
  • Check nutritional info online and call ahead to request no sugar added.

With extra care reading menus and special ordering, you can enjoy hot, freshly-made sugar free oatmeal even when eating breakfast on the go.

Simple Sugar Free Oatmeal Recipes

Whipping up tasty sugar free oats at home is easy with recipes like these:

Banana Nut Oatmeal


  • 1/2 cup rolled oats
  • 1 cup water or milk of choice
  • 1/2 banana, mashed
  • 1 Tbsp chopped walnuts
  • 1 tsp cinnamon
  • Pinch of salt


  1. Combine oats and liquid in a small saucepan.
  2. Cook over medium heat for 5 minutes, stirring occasionally.
  3. Remove from heat and stir in remaining ingredients.

Apple Pie Steel Cut Oats


  • 1/2 cup steel cut oats
  • 1 cup water or unsweetened milk
  • 1/2 apple, diced
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • Pinch of salt


  1. Combine oats and liquid in a small saucepan. Bring to a boil.
  2. Reduce heat, cover and simmer for 10 minutes, stirring occasionally.
  3. Remove from heat and stir in remaining ingredients.

PB & Banana Protein Oats


  • 1/2 cup rolled oats
  • 1 cup water or unsweetened milk
  • 1 banana, mashed
  • 1 Tbsp peanut butter
  • 1 scoop unflavored protein powder


  1. Combine oats, liquid, and protein powder in a saucepan. Cook while stirring for 2-3 minutes.
  2. Remove from heat and stir in peanut butter and banana.

See? You can make healthy sugar free oatmeal in minutes. Be creative and come up with your own favorite oat recipes.

Potential Drawbacks of Sugar Free Oats

Removing added sugars from your oats has advantages for health, but there are a couple potential drawbacks to note:

  • May be more expensive – Pre-flavored, instant packets are cheap but also loaded with sugar. Sugar free oat options often cost a bit more.
  • Less convenient – Grabbing a flavored instant packet is certainly fast. Making stovetop oats or baking your own granola takes more time and effort.
  • Taste adjustment – If you’re accustomed to sugary oatmeal and toppings, unsweetened oats may seem bland at first. Your taste buds will adapt over time.

However, with planning and practice making your own sugar free oats at home, the pros definitely outweigh the cons for your health.

The Bottom Line

Is it possible to find sugar free oatmeal and oat products? Absolutely! From instant oatmeal packets to steel cut oats and granola, there are now many oat foods made without any added sugars or artificial sweeteners. You can also easily make plain oatmeal at home and add healthy mix-ins like fresh fruit, nuts, spices, and sugar free sweeteners.

Cutting out unnecessary added sugars provides big benefits for your health and waistline while still letting you enjoy delicious oats. Read labels, check nutritional info, and get creative with recipes to find and craft sugar free oatmeal. Ditch the sweeteners and embrace the wonderful natural flavor of wholesome oats.

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