Baked Oatmeal with Apple, Banana, and Walnuts

Baked Oatmeal with Apple, Banana, and Walnuts

No flour, no sugar! This easy-to-make, healthy baked oatmeal is a perfect breakfast choice to fuel your day while supporting weight loss goals. The combination of apples, bananas, and walnuts adds natural sweetness and crunch, while the oats provide fiber and energy. Plus, it’s a great option for those who are trying to eat clean but still enjoy a comforting meal.

Ingredients:

• 1 cup oatmeal
• 1 glass of milk (you can use almond milk, oat milk, or any milk of your choice)
• 1 apple, chopped into small pieces
• 1 banana, sliced
• 3 eggs
• Vanillin sweetener (to taste)
• 60g walnuts, chopped

Directions:

1. Prepare the Oats:

• In a large mixing bowl, combine the 1 cup of oatmeal and 1 glass of milk. Stir gently to ensure the oats are evenly coated with the milk.
• Let the mixture sit for about 10 minutes. This allows the oats to absorb the milk, making them softer and helping them to cook more evenly during baking.

2. Prepare the Fruits:

• While the oats are soaking, chop the apple into small, bite-sized pieces.
• Slice the banana into rounds, ensuring even slices for easy distribution in the mixture.

3. Mix the Batter:

• After the oats have had time to absorb the milk, add the chopped apple and sliced banana to the oatmeal mixture.
• Crack 3 eggs into the bowl, which will help bind the ingredients together and add structure to the bake.
• Add the vanillin sweetener to taste. This will provide a light, vanilla flavor without adding any sugar. Feel free to adjust the sweetness according to your preference. You can also opt for a natural sweetener like stevia or monk fruit if desired.
• Mix everything well until the fruits, oats, eggs, and sweetener are fully combined into a smooth batter.

4. Add the Nuts:

• Stir in the chopped walnuts into the mixture. The walnuts will provide a nice crunch and some healthy fats. Ensure they are evenly distributed throughout the batter for a consistent texture.

5. Bake:

• Preheat your oven to 180°C (360°F).
• Grease a baking dish or line it with parchment paper for easy cleanup. Then, pour the oatmeal mixture into the baking dish, spreading it out evenly across the bottom.
• Bake for about 40 minutes or until the top is golden brown and a toothpick inserted into the center comes out clean. The baking time may vary slightly depending on the size of your baking dish, so keep an eye on it to ensure it doesn’t overcook or burn.

6. Cool and Serve:

• Once the oatmeal is done baking, remove it from the oven and allow it to cool completely in the baking dish.
• Cut into squares or slices and serve as is, or for extra flavor, you can top it with a dollop of yogurt or drizzle with honey (though optional for added sweetness). This step adds a creamy contrast and enhances the flavor of the baked oatmeal.

Tips & Variations:

• Add-ins: Feel free to mix in other ingredients such as dried fruits, raisins, or a pinch of cinnamon or nutmeg to elevate the flavor even more.
• Make it Vegan: To make this recipe plant-based, substitute the eggs with flax eggs (1 tablespoon flaxseed meal + 3 tablespoons water = 1 egg) and use plant-based milk.
• No Walnuts? You can swap walnuts with other nuts like almonds, pecans, or even seeds like chia or pumpkin seeds for added crunch and nutrition.
• Make it Gluten-Free: Ensure that the oatmeal you use is labeled gluten-free if you have dietary restrictions.
• Meal Prep: This recipe is great for meal prep! Make a batch at the beginning of the week and enjoy it throughout the week for a quick breakfast or snack. It can be stored in an airtight container in the fridge for up to 4 days.

Benefits of Baked Oatmeal with Apple, Banana, and Walnuts:

This recipe offers several health benefits:

• High in fiber: Oats provide a good amount of soluble fiber, which can help regulate digestion and lower cholesterol levels.
• Rich in healthy fats: Walnuts are packed with omega-3 fatty acids, which support brain health and reduce inflammation.
• Natural sweetness: The banana and apple provide natural sugars, making this dish a healthier alternative to sugary cereals or baked goods.
• Protein-packed: Eggs provide high-quality protein, helping to keep you feeling full for longer and aiding muscle repair.
• Heart-healthy: Walnuts and oats contribute to improved heart health by helping to balance cholesterol levels and reduce blood pressure.

Conclusion:

This Baked Oatmeal with Apple, Banana, and Walnuts is a nutritious, no-sugar, no-flour breakfast option that supports healthy weight loss. It’s packed with fiber, protein, and healthy fats, making it the perfect meal to keep you satisfied and energized throughout the day. The best part? It’s easy to make and can be customized to your taste preferences. Try it out, and you’ll enjoy a healthy start to your day!