Short answer: soak ½ cup of hulless oat groats in cool water for 4 to 8 hours. Drain, then rinse and drain twice a day in a jar. Eat them after 2 to 3 days, when tiny tails show. Rolled, quick or steel-cut oats won't sprout. For oat grass, plant the soaked groats on soil in a tray and cut them at about 10 days.
Sprouting oats: which oats work
Yes, if you start with the right oats. Oats (Avena sativa) grow inside a tough hull. In most oats, that hull is removed with heat and machinery, and the oats are then steamed and rolled. By the time they reach your pantry they're cooked, flattened or cut, and they can't grow.
Hulless oats are different. Their hull falls away at harvest, leaving a whole, raw groat that's still alive. These are the oats you can sprout.
| Oats | Will they sprout? |
|---|---|
| Hulless (naked) oat groats | Yes, the best choice |
| Rolled, quick or instant oats | No, they're steamed and flattened |
| Most steel-cut oats | No, they're cut into pieces |
| Whole oat groats from the store | Rarely; most are heat-treated. Test a spoonful first |
| Oats with hulls on (for animals) | Yes, but the hulls stay on. Good for fodder and grass |
What you need
- ½ cup (about 90 g) of hulless oats
- A 1-quart (1-liter) jar with a mesh sprouting lid
- A bowl or rack to drain the jar upside down
Sprouting oats, day by day
- Day0
Rinse and soak for 4–8 hours
Rinse the oats well, then cover them with cool water. Soak for 4 to 8 hours. Longer soaks can make them sour.
- Day1
Drain and rinse
Drain, rinse with fresh water and drain again. Set the jar upside down at an angle, out of direct sun.
- Day1–2
Rinse twice a day
Fill the jar with cool water and swirl it, then drain well. Oats can feel slightly slippery, which is normal.
- Day2–3
Harvest
When most groats show a tiny white tail, they're ready. Rinse them once more and let them drain.
Keep the tails short. Sprouted grains taste best when the tail is no longer than the grain. Longer sprouts turn grassy and less sweet.
Sprouting.com lists 2 to 3 days for hulless oat sprouts and about 10 days for oat grass, with a soak of 4 to 8 hours.1
Growing oat grass
Oats also grow into a soft, sweet grass. It's popular with cats and as fodder for chickens and rabbits.
- Soak hulless oats for 4 to 8 hours and let them pre-sprout for a day.
- Spread them thickly on 1 inch (2.5 cm) of moist soil or a grow mat in a tray.
- Cover the tray for 2 to 3 days, misting daily.
- Uncover, give it light and water from below.
- Cut at about 10 days, when the grass is 4 to 6 inches (10 to 15 cm) tall.
The method is almost the same as wheatgrass. For animal feed, see sprouting seeds for chickens.
Sprouted oats nutrition
Sprouted oats are still a whole grain, with the fiber and nutrients of whole oats. Sprouting can lower phytate, a natural compound in grains that holds onto minerals like iron and zinc. A 2022 review found that sprouting can reduce phytate and may make some nutrients easier to absorb, though results vary by grain and method.2
Gluten: oats don't contain wheat gluten, but most oats are grown and processed alongside wheat and barley. If you have celiac disease, only use oats certified gluten-free.
Safety
Sprouted grains are eaten whole, like other sprouts. The FDA says higher-risk groups should not eat raw sprouts, and Health Canada advises everyone to cook them.34 Oat sprouts are easy to cook: stir them into porridge, bake them into bread or toast them in a dry pan.
Problems and fixes
| What you see | Likely cause | What to do |
|---|---|---|
| Nothing sprouts | Rolled, steamed or cut oats | Use whole hulless oats sold for sprouting |
| Sour smell | Soaked too long, or poor draining | Soak no more than 8 hours. Drain well after each rinse |
| Slippery feel | Natural starch from the oats | Normal. Rinse a little longer |
| Uneven sprouting | Old seed or a cold room | Keep them at 65 to 75°F (18 to 24°C). Replace old seed |
How to store sprouted oats
Refrigerate oat sprouts in a covered container once they've drained, and eat them within 3 to 4 days. To keep them longer, dry them in a low oven or dehydrator and store them in a jar, or grind them into sprouted oat flour.
How to eat sprouted oats
- Porridge: cook them in milk or water for a chewier, sweeter bowl.
- Overnight oats: blend or chop them first so they soften.
- Granola: dry them, then toast them with nuts and honey.
- Bread and muffins: stir them into dough or batter. See how to make sprouted bread.
- Salads: use them like a grain, with a vinaigrette.
Where to buy oats for sprouting
We link to hulless oats from Sprouting.com, a Canadian company that sells them for sprouting and growing grass. Their Breakfast Blend and other grain mixes also use sproutable grains. Store oats in a cool, dry place in a sealed container.
What to sprout next
- Wheat: sweet, chewy grain sprouts and the base for sprouted flour.
- Barley: sprouts or grass, great for fodder.
- Rye: earthy sprouts and hardy grass.
- Spelt: nutty sprouts for baking.
Browse every seed in the Seed Library.
Oats FAQ
Can you sprout rolled oats or oatmeal?
No. Rolled oats, quick oats and instant oats have been steamed and flattened, so the seed can't grow. Most steel-cut oats are cut into pieces and won't sprout either. To sprout oats you need whole hulless oat groats sold for sprouting.
What are hulless oats?
Hulless, or naked, oats are a type of oat whose tough outer hull falls off at harvest. That leaves a whole groat that can still sprout. Regular oats have a hull that has to be removed by heat and machines, which usually stops them sprouting.
How long do oats take to sprout?
Hulless oats show a small tail in 1 to 2 days and are ready as sprouts in 2 to 3 days. Grown in a tray, they make soft oat grass in about 10 days.
Are sprouted oats good for you?
Sprouted oats are a whole grain, so they keep the fiber of whole oats. Sprouting can lower phytate in grains, which may make some minerals easier to absorb, though the effect varies. They're a nice change from oatmeal rather than a health cure.
Are sprouted oats gluten-free?
Oats don't contain wheat gluten, but they're often contaminated with wheat or barley during growing and processing. Unless your oats are certified gluten-free, they may not be safe for people with celiac disease.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
Sources
- Sprouting.com (Mumm's Sprouting Seeds). Oats, Hulless: days to sprout, soak time and growing notes. Link
- Elliott H, Woods P, Green BD, Nugent AP. Can sprouting reduce phytate and improve the nutritional composition and nutrient bioaccessibility in cereals and legumes? Nutrition Bulletin, 2022. Link
- U.S. Food and Drug Administration. Selecting and Serving Produce Safely. Link
- Health Canada. Food safety tips for sprouts. Link
