Healthy Oatmeal Bake (No Flour, No Sugar)

By Muhammad Faizan

Healthy Oatmeal Bake (No Flour, No Sugar)

If you’re looking for a nutritious and filling breakfast that supports weight loss, this healthy oatmeal bake is the perfect choice. It’s made with wholesome ingredients like oatmeal, milk, eggs, and fresh fruit, offering a delicious and satisfying meal without any added sugar or flour.

Ingredients:

  • 1 cup oatmeal

  • 1 glass of milk (dairy or plant-based)

  • 1 apple, chopped

  • 1 banana, sliced

  • 3 eggs

  • 60g walnuts, chopped

Instructions:

  1. Preheat Oven: Start by preheating your oven to 350°F (175°C).

  2. Mix Oatmeal and Milk: In a bowl, combine the oatmeal and milk. Let it sit for about 5 minutes to soak.

  3. Prepare the Egg Mixture: In another bowl, whisk the eggs and add the chopped apple and sliced banana. Mix until well combined.

  4. Combine and Add Walnuts: Add the egg mixture to the soaked oatmeal, stirring in the chopped walnuts for some extra crunch and healthy fats.

  5. Bake: Pour the mixture into a baking dish and bake for 25-30 minutes, or until the top is golden brown and the center is firm.

Description:

This oatmeal bake is not only easy to prepare but also a great way to kickstart your day with a healthy and filling breakfast. Unlike traditional baked goods that are packed with sugar, this recipe uses the natural sweetness of fruit to keep things light. The oatmeal provides fiber, which supports digestion and helps keep you full longer. Meanwhile, the eggs add a good amount of protein, and the walnuts bring healthy fats to the table, making it a balanced meal that can keep you energized all morning.

Notes and Tips:

  • You can customize this recipe by adding different fruits or spices. A sprinkle of cinnamon or nutmeg can add extra warmth and flavor.

  • If you prefer a dairy-free version, almond milk or coconut milk can be used in place of regular milk.

  • If you like your oatmeal bake sweeter, you can drizzle a bit of honey or maple syrup over the top before serving.

Servings:

This recipe makes about 2-3 servings, making it perfect for a small family or meal prepping for the week ahead.

Nutritional Info (Per Serving):

  • Calories: 250-300 kcal

  • Protein: 10g

  • Carbs: 30g

  • Fat: 12g (from walnuts)

Benefits:

  • High in Fiber: Helps with digestion and keeps you feeling full.

  • Protein-Rich: Eggs provide the necessary protein to start your day.

  • No Added Sugar: Naturally sweetened with fruits, making it a healthier option.

Q&A:

  • Can I make this ahead of time? Yes! You can prepare the mixture the night before and bake it in the morning.

  • Can I add other fruits? Absolutely! Berries, pears, or even peaches would work great in this recipe.

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