Health Benefits of Oat Bran + PB&J Oat Bran Breakfast (vegan/high protein)

I have fallen in love with oat bran. Why? Learn the health benefits of Oat Bran and how to make this lovely vegan breakfast recipe for PB&J Oat Bran!

PB&J Oat Bran and health benefits of Oat Bran

I have fallen in love with oat bran. Ever since making my banana cream pie parfaits, I couldn’t believe where it was I was hiding that I haven’t tried oat bran before. It’s consistency is so deliciously creamy… plus the whole thing expands so much, making you actually feel like you’re eating a lot (unlike rolled oats, which don’t expand very much, imo).

I thought I should make this post to line out some cool facts about oat bran and in general the health benefits of oat bran, just to deepen my new-found love for this food. We already know oats are great for us, no matter if they are rolled oats, oat bran, or steel-cut (I stay away from instant though). I have seen a cool review that Heather did on her blog how oat bran stands up against rolled oats. Impressive. She said:

“I was pleasantly surprised to learn that oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary fiber, along with a large amount of useful minerals. “

After doing some research online, the basic info I found out about oat bran is that..

Health Benefits of Oat Bran

    • Whole grains have a high dietary fiber content, but oat bran provides more than rolled oats. A 100-gram serving of dry oat bran contains just over 15 grams of fiber, while rolled oats provide 10 grams. Fiber improves cholesterol levels, regulates blood sugar and also helps to fill you up.
    • Oat bran provides much more protein and a wee bit less carbs than rolled oats. A 100-gram serving of oat bran contains about 17 grams of protein and 66 grams of carbs. This same serving size of rolled oats contains about 13 grams of protein and 68 grams of carbs.
    • Oat bran and rolled oats have moderate amounts of total far, but both are low in dangerous saturated fat, which is known to cause heart disease. A 100-gram serving of oat bran has 7 grams of total fat and just under 1.5 grams of saturated fat. Rolled oats contain about 6.5 grams of total fat and just over 1 gram of saturated.
    • Oat bran is higher in B vitamins than rolled oats. A 100-gram serving of oat bran contains 78 percent of the daily value of thiamin, 15 percent of pantothenic acid and 13 percent of riboflavin. The most notable B vitamin in rolled oats is niacin — a 100-gram serving contains 1.1 milligrams. B vitamins play a key role in the breakdown of macronutrients for energy. They are also vital for red blood formation and nervous system function.
    • Oat bran has a higher iron content than rolled oats. A 100-gram serving of oat bran contains 30 percent of the recommended daily intake and this same serving of rolled oats contains about 13 percent. Iron is used for oxygen transportation in the system, and it also helps with energy production.

Recipe: PB&J Oat Bran

Now enjoy this delicious and healthy vegan breakfast recipe using oat bran as the star!

PB&J Oat Bran Breakfast (vegan/high protein)

Yield: 1-2 servings

PB&J Oat Bran Breakfast (vegan/high protein)


  • 1/3 cup oat bran
  • 1 cup water
  • 1/3 cup unsweetened almond milk
  • 1 packet NuNaturals Stevia
  • 1/3 cup frozen berry medley
  • (optional) 1 Tbsp no sugar added Jam
  • (topping) 2 Tbsp PB2 + 2 Tbsp water mixture


  • Put oat bran and water in a saucepan and cook on low-medium heat covered for a couple of minutes. Once the mixture starts to thicken up, stir it. Let it cook until a lot of the water has been absorbed. Then add almond milk. Stir, let cook a bit more and add the stevia and berry medley. Let it cook a bit longer while stirring. When it has reached a nice creamy consistency with no visible liquid present, turn the heat off, and stir an optional Tbsp of Jam. Put in a bowl and stick in the freezer for a few minutes to cool it down.
  • To make a PB2 mixture, simply put the PB2 and water in a small bowl and mix well until it forms a peanut butter consistency. You can add less or more water, depending on how thick you like it.
  • After being a few minutes in the freezer, take the oat bran out and slather a layer of PB2 mixture on top. Garnish with sliced berries. Enjoy.

Nutritional Facts (per recipe, without jam): ~230 calories, 13g protein, 36g carbs, 6g fat

Kammie wants to know:

  • What’s your favorite benefit of oat bran?
  • Texture wise, you prefer oat bran, Old Fashioned Oats, or Steel Cut oats?

Let me know in the comments below!

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  1. says

    I used to love oat bran! I even got into a more savory phase where I would top it with tahini and runny eggs. Super good – I promise! I dont have it much anymore because I am mostly Paleo and the whole lectin/antinutrient thing gets stuck in my head about it – but I know that come winter I will definitely still have my occasional bowl of oat bran!
    also, I read all your posts but I dont comment often – but i love your blog!

    • Kammie says

      Ahhh thank you so much Lauren! I’m glad you finally did comment then, I love to get to know all of my readers, makes me so happy! You’re right though I’m sure oat bran would be perfect for winter too, especially when it’s still warm. I’m not too familiar with the whole lectin/antinutrient thing, I have read a tiny bit about Paleo diet but I didn’t want it to get stuck in my head. Plus my blood type recommends I eat a good variety of foods including dairy but not that much meat so I’m just sticking to that. Looking forward to hearing more from you :)

      • says

        I just read it can go bad after a while so it’s good to keep it in a dark, cool place. Like I said, I doubt I need to keep it in the freezer since I go through it so fast, but I buy several pounds at a time. XD I’m sure you’re safe.

        • Kammie says

          Gotcha, thanks for clarifying! I heard that can happen with flaxmeal too, which I had no idea about and I had mine for like a year before throwing it out after I learned it goes rancid haha. Oops.

    • Kammie says

      Yes! I take a Super B Complex vitamin but iron is another story and it’s not always easy to get that from foods and I don’t wanna overdo it with the iron either by taking a supplement. Who knew oat bran was this beneficial, right?