Healthy Oatmeal Bake
This healthy blueberry baked oatmeal is naturally gluten‑free, high in fiber, and perfect for meal prep. With balanced carbs, healthy fats, and no refined sugar, it’s a great option for diabetes‑friendly eating and anyone wanting a nutritious, make‑ahead breakfast.
Ingredients
- 2 cups rolled oats
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- 2 tablespoons chia seeds
- 2 tablespoons flax seeds
- 2 tablespoons avocado oil
- 1 ⅓ cup almond milk
- 2 tablespoons maple syrup
- ½ cup apple sauce unsweetened
- 1 ½ cups blueberries fresh or frozen
- 1 large egg
Instructions
- Preheat oven to 350°F and grease an 8×8 pan.
- Mix oats, baking powder, cinnamon, salt, chia, and flax.
- Whisk milk, oil, maple syrup, applesauce, and egg.
- Combine wet and dry ingredients.
- Fold in blueberries.
- Pour into pan and bake 30-40 minutes. (add 5 minutes if using frozen fruit)
- Cool 10 minutes before slicing.
Notes
If using sugar-free syrup, nutrition facts would change to: 150 calories, 160mg sodium 19gm of carbs and 4gm of sugar. All other nutrition facts would stay the same.
Storage: Store baked oatmeal in an airtight container in the fridge for up to 5 days. Reheat slices in the microwave for 20–30 seconds or enjoy cold. For meal prep, portion into individual containers for grab‑and‑go breakfasts. Freezing Freeze slices individually for up to 3 months. Thaw overnight in the fridge or microwave from frozen for 45–60 seconds.
Sweetness Adjustments: This recipe is lightly sweetened. If you prefer sweeter oatmeal, add 1–2 extra tablespoons maple syrup or stir in a few chocolate chips. For a lower‑sugar, diabetes‑friendly version, reduce maple syrup to 1 tablespoon or use a sugar‑free alternative.
Protein Boost: Add ¼–½ cup Greek‑style dairy‑free yogurt or 1 scoop of vanilla protein powder to the wet ingredients. If adding protein powder, add 2–4 tablespoons extra milk to maintain moisture.
Serving Ideas Top with nut butter for extra healthy fats and staying power. Add a dollop of yogurt and fresh fruit for a balanced, blood‑sugar‑friendly breakfast. Drizzle with a little warm almond milk for a cozy, softer texture.
Gluten‑Free Reminder: Use certified gluten‑free oats if needed, since cross‑contamination is common.
Nutrition
Serving: 1squareCalories: 160kcalCarbohydrates: 22gProtein: 4gFat: 7gSaturated Fat: 1gSodium: 155mgFiber: 4gSugar: 7g
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