Oat bran, raw

Oat bran is the outer layer of the oat groat separated out before milling, sold as a coarse, pale meal that cooks into a thick, hearty hot cereal in just a few minutes on the stovetop, faster than steel-cut oats and with a slightly grittier bite than rolled oats. Beyond breakfast porridge, it is commonly stirred into muffin, pancake and bread batters to add texture and body, used to bind meatloaf and veggie burgers in place of breadcrumbs, or sprinkled over yogurt and smoothie bowls for crunch. It also thickens soups and stews well when stirred in during the last few minutes of cooking, since it absorbs liquid readily.

Buy oat bran from the hot cereal or bulk bins section, checking that it smells fresh and slightly sweet rather than musty or bitter, which signals rancid oil; store it in an airtight container in the pantry for a few months, or in the refrigerator or freezer for longer shelf life. A cup, 94 grams, delivers 246 calories with 17.3 grams of protein, 35 percent DV, and a substantial 15.4 grams of fiber, 55 percent DV, along with 56 percent DV of magnesium, making it a dense way to add both fiber and protein to a breakfast bowl compared with many other cereals. Its low sodium, just 4 milligrams per 94-gram cup, also leaves it open to pairing with either sweet or savory toppings.