Article

Oats and Rice: The Power Duo for Budget Breakfasts, Lunches, and Dinners

Published on Tuesday, March 17, 2026
by Rebecca Ledford

Health & Wellness

Rice and Oats: Budget-Friendly Staples for Easy, Nutritious Family Meals

It’s Tuesday night. You’ve come home from work, dropped your briefcase on the floor,

and changed into your favorite pair of sweatpants. Suddenly, you hear little feet

pattering down the hall. “Mom? What’s for dinner? I’m starvingggggg”.

If this is a familiar situation, you’re not alone! Keep reading, Foodguides fam, to learn more about your new culinary companions: oats and rice!

The Carb Kings: The Role of Rice and Oats in Budget Eating

Going to the grocery store these days is exhausting - not just mentally, but financially

too. Thankfully, rice and oats are extremely budget-friendly and can satisfy even the

pickiest eaters.

Lowest Cost per Serving for Energy and Satiety

When you think about food groups, rice and oats fall into the “grains” category; the

orange space on the MyPlate infographic (MyPlate replaced the previous version of the Food Pyramid).

As you can see, grains are an integral part of a healthy diet and take up a majority of

the plate. When you create your own plate, use the infographic as a guide for

portioning each group.

Rice and oats are also considered carbohydrates - a type of macronutrient.

Carbohydrates can be broken into three categories: starches (also known as complex carbohydrates), fiber, and sugar. Carbs serve as your primary source of energy throughout the day. Once digested, carbs are broken down into glucose. They enter your bloodstream and are then directed to your cells by insulin (produced by your body when glucose is detected).

It’s important to increase your carb intake if you want to keep your energy levels up

throughout the day. Rice and oats are an excellent way to accomplish this!

On average, oats and rice cost $0.10 to $0.15 per serving. Once you add your favorite protein, vegetables, and toppings, you’ll have an easy and cheap meal that’s good for your body and your budget!

Carb Consideration #1 - Rice is grown in the U.S. in six states: Texas, California,

Arkansas, Mississippi, Louisiana, and Missouri. Each rice farm contributes about $1

million dollars to their local economy.

Nutritional Benefits of Whole Grains (Oats) vs. White Rice

Oats and rice have other health benefits besides providing energy! Oats contain linoleic

acid, β-glucan, and tocotrienols and tocopherols (vitamin E-like compounds), which help

maintain heart health by lowering cholesterol. Oats also contain avenanthramides, a

type of antioxidant that can reduce inflammation and promote skin health.

The main component of rice, oryzanol, has also been known to lower cholesterol and

inflammation. Some studies have found that it can also lower the risk of cancer and help treat metabolic diseases.

Carb Consideration #2 - Oats were first introduced to North America in 1602 by

Scottish settlers.

10 Creative Ways to Utilize Rice and Oats

Oats and rice can enhance any dish for any meal. Here are ten of our favorite ways to

incorporate oats and rice into our daily meals:

Versatile Bases: Extending Small Amounts of Vegetables or Meat

1. Add oats to your leftover ground turkey for delicious turkey meatballs

2. Mix oats into ground beef for savory Salisbury steak

3. An easy-to-make classic: chicken and rice

Sweet and Savory: Using Oats for Breakfast, Baking, and Thickeners

4. Oats make a great addition to any muffin. Try blueberry oat muffins for a sweet

treat

5. If spicy is more your style, try sriracha oatmeal to start your morning with a kick

6. Add oats to your pancake mix for thick and fluffy pancakes

Reimagining Leftovers: Fried Rice Hacks and Rice Bowls

7. If you have leftovers from Thanksgiving, try turkey and spinach rice bowls

8. Leftover bacon fat from breakfast makes an excellent dinner dish - bacon fat fried

rice

International Dishes

9. Khao Mun Ghai - a Thai dish with rice, poached chicken, and chicken stock

10. English Oatmeal Bowl - an English favorite with oatmeal, baked beans, chicken

strips, and a sunny-side up egg

Carb Consideration #3 - Every year, the U.S. donates more than 40 million pounds of

rice to combat food insecurity

Smart Shopping and Preparation for Rice and Oats

Oats and rice are not only cheap, but they’re also perfect for long-term storage.

Bulk Buying and Long-Term Storage

As you can see, there are numerous flavor combinations for oats and rice. If you’d like

to try them all, you’ll need to buy in bulk! Grocery stores such as Sam’s Club and

Costco is an excellent place to start. You can also find oats and rice available for

purchase on our website:

Organic Old-Fashioned Rolled Oats

Instant Whole Grain Brown Rice

Oats and rice are best stored in cool, dry, clean areas for short-term use. If

you’d like to store oats and rice long-term, place them in an airtight container in the freezer. If preserved correctly, oats can last up to two years, and rice (depending on the

type) can last up to 30 years in the freezer!

Like any food, oats and rice are susceptible to bacteria, mold, and pests. If you notice a

If you notice a change in color or texture, or an odd smell, it’s best to throw out your oats/rice and purchase a new supply.

Carb Consideration #4 - Storage recommendations vary based on the type of oats/rice

you want to preserve. Brown rice tends to have a shorter shelf life, whereas white rice

can last for a long time if left in an appropriate storage place. Similarly, steamed oats

tend to have a longer shelf life than unsteamed oats. Be sure to research your specific

type of oats/rice before storing them.

Essential Seasonings to Turn Bland into Brilliant

If you’re looking for a way to spice up your oats/rice, look no further!

Rice can be flavored in numerous ways. If you’d like to create a creamy rice dish, try

flavoring your rice with chicken broth, beef stock, or your favorite milk. If you’re looking

for a spicy alternative, try adding peppers or spices such as cayenne!

Oats pair wonderfully with warm spices such as cinnamon, ginger, and nutmeg.

However, don’t be afraid to experiment! Adding salt, peanut butter, almonds, or even

carrots can turn a stereotypical sweet meal into a scrumptious savory one!

Carb Consideration #5 - Oats and rice are utilized in culinary cuisines around the world! They’ve been a dietary staple in the human diet for over 10,000 years.

The possibilities are endless when it comes to oats and rice. What combinations will you

create? Share your photos and recipes with us on Instagram, Facebook, and X.