Introduction
Looking for a low-calorie and wholesome breakfast option? Look no further! Try this amazing recipe for no sugar baked oatmeal. It’s a delightful twist on traditional Amish baked oatmeal, incorporating apples, raisins, and mashed bananas for a naturally sweet and satisfying flavor. And the best part? It’s only 374 calories per serving! Keep reading to discover more about this delicious oatmeal recipe and get some expert tips on healthy baked goods.
But are there any healthy baked goods?
You might be surprised, but yes, there are healthier versions of baked goods that can be beneficial for certain dietary goals, such as weight gain. By using high-calorie whole grain flours, nuts, seeds, and dried fruits, you can still enjoy baked goods while providing essential nutrients and supporting weight management.
In today’s recipe, I’m going to put a dietitian spin on a fantastic chef-created baked oatmeal recipe. By making a few simple changes, we can transform this baked oatmeal into a better choice for everyday meals without compromising taste.
Baked Oatmeal (No Sugar) Benefits
This no sugar baked oatmeal recipe offers several health advantages over the original version, depending on your personal goals. Here are the benefits:
Zero Added Sugar Content
When we say “no sugar” oatmeal, we mean no added sugar. This excludes refined sugar and unrefined added sugars like honey or maple syrup. Instead, we use mashed ripe bananas as a natural sweetener. By doing so, we eliminate the added sugar while increasing the fruit content and providing more nutrients. It’s a win-win situation!
Lower in Saturated Fat (and Total Fat)
In addition to the sugar swap, we also reduced the amount of walnuts and butter by half, making this baked oatmeal lower in fat. By using less fat, we managed to cut calories without sacrificing flavor. It’s important to note that while some fat is essential in our diet, reducing added fats can be beneficial for weight management.
Lower Calorie
By making a few small adjustments to the original recipe, we were able to cut 137 calories per serving. We achieved this by reducing the amount of walnuts, butter, and swapping brown sugar for bananas. This gives you a healthier and more calorie-conscious option without compromising taste.
Ingredients for No Sugar Baked Oatmeal
To make this low-calorie oatmeal recipe, you’ll need the following ingredients:
- Dry Rolled Oatmeal (Old Fashioned Oats)
- Very Ripe Bananas (mashed)
- Chopped Walnuts
- Raisins
- Baking Powder
- Pumpkin Pie Spice
- Large Eggs
- 2% Milk
- Vanilla Extract
- Melted Butter
- Peeled and Chopped Apples (Cortland apples work best)
- Cooking Oil Spray
You probably already have these ingredients in your kitchen, making it easy to whip up this delicious recipe!
How to Make Low Calorie Baked Oats
Making this healthy baked oatmeal is a breeze. Here’s a step-by-step guide:
- Preheat your oven to 325 degrees Fahrenheit and mist your glass baking dish with cooking oil spray.
- Mash the ripe bananas using a potato masher or fork.
- Peel, core, and chop the apples into ½-inch pieces.
- In a medium-sized bowl, mix all the ingredients together, excluding the walnuts and raisins. Stir until well combined, then add the raisins and walnuts.
- Pour the mixture into the oiled baking dish and place it in the top third of the oven.
- Bake for 45 minutes, then allow the baked oatmeal to cool slightly before cutting into it.
- Store any leftovers in the refrigerator and reheat in the microwave or serve at room temperature. This recipe is perfect for meal prep!
Expert Tips from a Dietitian
- This recipe is considered a level 3 recipe, suitable for weight maintenance and active lifestyles.
- To ensure a well-rounded meal, add more protein to this dish by incorporating Greek yogurt, skyr, or hard-boiled eggs.
- While some fat is essential, reducing added fats in baked goods can contribute to healthier weight management.
- Understanding the importance of protein in your diet can promote satiety and aid in weight loss. Aim for at least 25-30 grams of protein per meal.
- Adding plain nonfat Greek yogurt to this recipe can increase the protein content without significantly increasing the calorie count.
What to Serve with Baked Oatmeal
To create a more satiating meal, we recommend adding additional protein such as Greek yogurt, skyr, or hard-boiled eggs. These options provide more protein without significantly increasing the calorie count. Nuts, while delicious, are not a protein-dense food, so they are not the best choice for increasing protein content in this dish.
What are Some Other Oatmeal Recipes for Weight Loss?
If you’re looking for more healthy oatmeal recipes to promote weight loss, we’ve got you covered. Check out these options:
- Dark Chocolate Hazelnut Raspberry Overnight Oats: 28 grams of protein per serving.
- Carrot Cake Overnight Oatmeal: 29 grams of protein per serving.
- Banana Cinnamon Overnight Oats with Tahini: 26 grams of protein per serving.
Most of these recipes fall within the 500-600 calorie range but can be easily adjusted to fit your specific needs.
Frequently Asked Questions
How many calories in oatmeal? One half cup of dry old fashioned rolled oats provides 150 calories. A serving of this no sugar baked oatmeal recipe provides 374 calories.
Does oatmeal contain sugar? Oatmeal is a starchy food, and while it naturally contains a minimal amount of sugar, we don’t add any refined sugar or sweeteners to this recipe.
Is it healthy to avoid sugar completely? While it’s not necessary to completely eliminate sugar from your diet, it’s recommended to reduce added sugars and focus on nutrient-dense foods instead. Fruit, like bananas, provides essential vitamins, minerals, and fiber that contribute to overall health.
How do you make vegan baked oatmeal without sugar? To make this recipe vegan-friendly, use unsweetened calcium-fortified soy milk instead of dairy milk. Replace the eggs with your favorite flaxseed egg replacer. Lastly, substitute the butter with your preferred cooking oil.
How do you make low carb baked oatmeal? If you’re following a low-carb diet, traditional oatmeal dishes might not be the best choice. However, you can explore alternative options that use ingredients like coconut flour, flax seeds, or hemp seeds to create low-carb “oatmeal” recipes. Check out Power Hungry’s Grain-Free Blueberry Baked Porridge for a great low-carb alternative.
Conclusion
This no sugar baked oatmeal recipe is a fantastic choice for a healthy and delicious breakfast. By swapping out sugar for mashed bananas, reducing the amount of fat, and making a few other adjustments, we’ve created a low-calorie option that doesn’t compromise on taste. So why not give it a try and start your day off right with this wholesome and satisfying meal? Enjoy!