What Is Oat Fibre? A Guide to Baking with It on Keto
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Oat fibre is a very light powder made by milling the hull, the tough outer layer of the oat grain. It's mostly insoluble fibre with very little digestible carbohydrate, so it's popular in keto baking, where it adds bulk and a softer, more flour-like texture to breads, pancakes and waffles.
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What is oat fibre?
Oat fibre is made from the oat hull, the tough protective layer around the oat kernel. The hulls are milled into a fine, fluffy powder that is mostly insoluble fibre. It isn't the same as oat flour or oat bran, which come from the grain itself and contain much more starch.
Because it's mostly fibre rather than starch, oat fibre is used as a low-carb substitute for some of the flour in baked goods. It also absorbs several times its own weight in water, which helps bulk up doughs and batters.
Does it taste like oats?
It depends on the oat fibre. Some brands have a mild oaty taste and contain a little more protein and fat. Ours is 100% oat fibre powder with a very light, fluffy texture, and it has a neutral taste in baking, so it won't change the flavour of your recipe.
Is oat fibre keto?
Yes. According to our label, our oat fibre has about 90g of fibre per 100g and almost no digestible carbohydrate, which is why it suits keto and low-carb baking. On UK labels, fibre is listed separately from carbohydrate, so check the carbohydrate line on the product page for the full figures.
You'll find oat fibre in the ingredients of all our keto mug cake mixes, where it helps give a soft, cake-like crumb.
How to use oat fibre in keto baking
- Use it alongside other flours: oat fibre works best mixed with almond or coconut flour rather than on its own, because it adds bulk but very little structure.
- Add extra liquid: it soaks up a lot of water, so you may need a little more liquid than a recipe made with wheat flour.
- Pair it with a binder: combine it with psyllium husk or xanthan gum to help homemade keto bread hold together.
- Try it in pancakes, waffles and chaffles: a spoonful gives a lighter, fluffier result.
If you'd rather not bake, try our ready-made keto bread, or read can you eat bread on keto? for more options.
Alternatives to oat fibre
Oat fibre mainly adds bulk. The ingredients below are often used with it or instead of it, but they do slightly different jobs, so you may need to adjust your recipe.
Psyllium husk
Psyllium husk powder is a binder. Mixed with water it forms a gel that holds doughs together and gives keto bread a flexible, bread-like crumb. Read our psyllium husk guide for more.
Ground flaxseed
Ground flaxseed helps bind ingredients together and adds moisture and softness to keto bakes, along with a nutty flavour.
Xanthan gum
Xanthan gum is a thickener and binder used in very small amounts, usually between ¼ and 1 teaspoon. It helps bakes without wheat flour hold together but doesn't add bulk, so it's best used alongside oat fibre rather than as a swap for it.
Bamboo fibre
Bamboo fibre is another fluffy, low-carb fibre used in a similar way. See how they compare in oat fibre vs bamboo fibre.
Buy oat fibre from Groovy Keto
Our Groovy Keto Oat Fibre is 100% oat fibre powder in a 500g pack. It's extra light and fluffy, which makes it ideal for keto baking and homemade keto bread, pancakes and waffles.
Frequently asked questions
What is oat fibre made from?
Oat fibre is made by milling the oat hull, the tough outer layer that protects the oat kernel, into a fine, fluffy powder. It's mostly insoluble fibre. That makes it different from oat flour and oat bran, which come from the grain itself and contain much more starch and digestible carbohydrate.
Is oat fibre the same as oat bran?
No. Oat bran is the outer layer of the oat groat, the grain itself, and it contains a fair amount of starch and digestible carbohydrate. Oat fibre comes from the hull, the inedible husk around the grain, and is mostly insoluble fibre. For keto baking, oat fibre is the lower-carb choice of the two.
Can I use oat fibre instead of flour?
Not on its own. Oat fibre adds bulk and a soft texture but very little structure, so it works best mixed with almond or coconut flour and a binder such as psyllium husk or xanthan gum. It also absorbs a lot of water, so you may need to add a little extra liquid.
Does oat fibre taste of oats?
Some brands have a mild oaty taste, especially if they contain more protein and fat. Ours is 100% oat fibre powder with a very light, fluffy texture and a neutral taste in baking. In most recipes it disappears into the bake and won't change the flavour of your bread, pancakes or cakes.
