⚠️ Critical Weight Difference Warning
Steel-Cut Oats
170g per cup
Dense, chopped groats
Rolled Oats
90g per cup
Flattened, lighter
Using the wrong conversion will ruin your recipe! Steel-cut oats are 89% heavier by volume.
Steel-Cut Oats Conversion Chart
| Cups | Grams | Ounces | Servings |
|---|---|---|---|
| 1/4 cup | 43g | 1.5 oz | 1 small |
| 1/3 cup | 57g | 2 oz | 1 regular |
| 1/2 cup | 85g | 3 oz | 2 servings |
| 1 cup | 170g | 6 oz | 4 servings |
Baking with Steel-Cut Oats
🍪 Cookie & Baking Alert
Steel-cut oats DON'T work in regular cookie recipes! They remain hard and crunchy. Pre-soak or pre-cook them first:
- • For cookies: Soak in hot water 30 min, drain well
- • For muffins: Use as crunchy topping only
- • For bread: Soak overnight in recipe liquid
- • For granola: Perfect as-is for extra crunch!
Scottish Oat Cakes Recipe
Traditional recipe using steel-cut:
- • 1 cup (170g) steel-cut oats
- • Grind to coarse flour
- • Mix with 1/2 cup hot water
- • Add 1/4 tsp salt, 1 tbsp butter
- • Press thin, bake 20 min at 350°F
Overnight Steel-Cut Oats
No-cook method (per serving):
- • 1/4 cup (43g) steel-cut oats
- • 3/4 cup liquid (3:1 ratio!)
- • 1 tbsp chia seeds
- • Soak 12+ hours minimum
- • Still chewy, not for everyone
Substituting Steel-Cut for Rolled Oats
Conversion Rules
By Weight (Recommended)
Use the same weight, different volume:
- • Recipe: 1 cup rolled oats (90g)
- • Use: 1/2 cup + 1 tbsp steel-cut (90g)
- • Perfect for nutrition matching
By Volume (Not Recommended)
If you must use same cup amount:
- • You'll have 89% MORE oats
- • Adjust liquid accordingly
- • Cooking time triples
Cooking Ratios for Steel-Cut Oats
| Method | Oats : Liquid | Time | Texture |
|---|---|---|---|
| Stovetop | 1:4 | 25-30 min | Creamy |
| Instant Pot | 1:3 | 4 min + NPR | Perfect |
| Slow Cooker | 1:4 | 4-8 hours | Very creamy |
| Overnight Soak | 1:3 | 8+ hours | Chewy |
Steel-Cut vs Rolled Oats Nutrition (per 40g serving)
Steel-Cut (1/4 cup = 40g)
- • Calories: 150
- • Protein: 5g
- • Fiber: 4g
- • GI Index: 42 (lower!)
- • Texture: Chewy, nutty
Rolled (1/2 cup = 40g)
- • Calories: 150
- • Protein: 5g
- • Fiber: 4g
- • GI Index: 55
- • Texture: Soft, creamy
Steel-Cut Oats FAQ
Why are steel-cut oats so much heavier than rolled oats?
Steel-cut oats are whole oat groats chopped into 2-3 pieces, maintaining their dense structure. Rolled oats are steamed and flattened, creating air pockets that make them lighter. Think of it like chopped nuts vs. flaked coconut.
Can I grind steel-cut oats into flour?
Yes! Steel-cut oats make excellent oat flour. 1 cup (170g) steel-cut oats yields about 1.5 cups (180g) oat flour. The flour is slightly coarser than from rolled oats, perfect for rustic breads.
Do steel-cut oats work in overnight oats?
Technically yes, but they remain very chewy even after 12+ hours. Use a 1:3 ratio of oats to liquid and add chia seeds. Many people prefer the texture of rolled oats for overnight preparation.
Related Oats Resources
Prefer rolled oats? Use our rolled oats converter, or check specific portions like 40g oats, 60g oats, 100g oats.