If you have coeliac disease, only choose oats for your packed lunch if the current packaging states that they are gluten-free or displays the Crossed Grain symbol. Gluten-free instant oats in individual sachets save you measuring them out at the office; plain gluten-free rolled oats give you more freedom to put your lunch together, but need some preparation. With either option, use a clean bowl, spoon and work surface to avoid cross-contamination.
For you, the first thing to check is the gluten-free label on the packaging. The Dutch Coeliac Association also highlights the risk of cross-contamination in the kitchen: even a suitably labelled product still calls for clean utensils and a clean work surface at the office.
If you want to take a measured portion with you, gluten-free instant oats in individual sachets are handy. Check what liquid and preparation method your chosen variety requires so you can make it at the office.
If you want to choose your own fruit, yoghurt or other toppings, a plain variety or plain gluten-free oats make a neutral base. Do compare the ingredients in individual flavoured varieties, as they may differ from the plain version.
When you have coeliac disease, checking the current packaging matters more than the convenience of a sachet or the choice of flavour. Then consider whether you can prepare the oats using the facilities at the office and whether the ingredients suit the way you want to put your lunch together.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Gluten-free ingredients and clean preparation | Check the current packaging for ‘gluten-free’ or the Crossed Grain symbol. Also make sure you have clean utensils and a work surface free from bread crumbs. | If I have coeliac disease, I want to avoid cross-contamination both when buying and when preparing food at the office. Around 42% of consumers put this reassurance first. |
| Taking it with you and preparing it | Compare the portion size with the stated amount of liquid and preparation method. Check that these suit what you can use at the office. | When I’m on the go, I want to take a measured lunch that I can prepare without a pan. For around 33% of consumers, this convenience is the deciding factor. |
| Ingredients and flavour | Compare plain and flavoured varieties by ingredients and nutritional values per 100 g, including sugars and salt. | I’d rather add something to my lunch myself than choose a sweetened variety in advance. This is the most important consideration for around 25% of consumers. |
Regular oats can come into contact with gluten during processing. The Dutch Coeliac Association advises choosing oats with the Crossed Grain symbol where possible, or otherwise a product with a gluten-free logo or claim.
Check the label on the packaging you buy, even if you’ve used the product before.
Individual sachets and a short preparation time don’t mean a product is suitable for someone with coeliac disease. For example, Quaker states that Oats Express Naturel may contain soya, barley and wheat (gluten).
Check the gluten-free label and allergen information first; only then compare portion sizes and preparation times.
The Dutch Coeliac Association says that bread crumbs can get onto gluten-free food via a work surface or kitchen utensils.
Bring your own bowl and spoon, or thoroughly clean shared equipment and the work surface before preparing your lunch.
Ingredients and nutritional values can differ. Albert Heijn lists sugar as an ingredient in Elovena Raspberry, which contains 18 g of sugars per 100 g.
Compare the labels per 100 g and choose a plain variety if you’d rather decide for yourself what to add.
Quaker Oats Express is designed for quick preparation in individual portions. Despite this convenience, the Naturel variety reviewed here is not a suitable choice for someone with coeliac disease.
At Albert Heijn, you can choose between Elovena gluten-free instant oats in individual sachets and AH Glutenvrij Volkoren havermout as a base from a larger pack.
Jumbo describes Lekker Vrij van Gluten Havermout as a gluten-free oat product. Use the product name as a starting point to check the current packaging and availability.
Not necessarily: oat products can become contaminated with gluten. The Dutch Coeliac Association advises choosing oats with the Crossed Grain symbol where possible, or otherwise looking for a gluten-free logo or claim on the current packaging.
Use a clean bowl, spoon and work surface, and keep your lunch away from bread crumbs. The Dutch Coeliac Association points out that crumbs can get onto gluten-free food via shared kitchen utensils or a work surface.
Gluten-free instant oats in individual sachets are already portioned; with rolled oats from a large pack, you measure and pack the portion yourself. Also compare the ingredients of each variety: Albert Heijn states that Elovena Natural contains no added sugars, while Elovena Raspberry lists sugar as an ingredient and contains 18 g of sugars per 100 g.
The Netherlands Nutrition Centre advises against replacing bread completely with porridge oats: iodine is added to bread, but not to porridge oats. Oats can still add variety; if you have questions about the make-up of a long-term gluten-free diet, you can speak to a dietitian who specialises in this area.
