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Dessert for breakfast? Yes, but healthy and guilt-free with this Low Calorie Baked Oats Recipe. Clocking at just about 230 calories, this apple baked oatmeal tastes like a cake but in reality is good for the diet. In this blog post you are going to learn how to turn your morning oats into a delicious breakfast cake for weight loss. High protein option included.
If you are tired of the same boring breakfasts, this weight loss baked oatmeal is all you need. Made with oats and milk, it has the exact same ingredients of regular porridge with the taste and appearance of a bakery treat. The best part is that you can eat it everyday without fear of gaining weight, because one whole oat cake only provides about 230 calories. Does it seems too good to be true? Well, this and much more is now possible thanks to my low calorie baked oats recipe.
Weight loss baked oats ingredients
You only need a handful of staple foods that you probably already have at home to make an oat cake that is good for weight loss. As mentioned before, this recipe uses the exact same ingredients of a bowl of oatmeal but bakes them to give a completely new experience. Keep on reading for all details, tips and substitutes.
- Applesauce. Applesauce is a key ingredient for low calorie baked oats. Its main purpose is to sweeten the cake naturally while adding moisture and improving texture without the need for eggs, oil or other fats. Whenever possible, try to prefer unsweetened applesauce because it comes with better nutritional values and less calories. Replace with half mashed banana, if you want.
- Rolled oats. This recipe can be prepared with either rolled oats or with quick oats. The cake will still come out delicious, but the texture may change slightly. In case you have specific dietary needs, prepare your low cal oats with certified gluten-free oatmeal.
- Oat flour. To ensure the best taste and a cake-y texture, I recommend using a mix of oats and oat flour. The oat flour can be replaced with regular all purpose flour, wholewheat flour, almond flour and even protein powder if you have it. Make sure you refer to the next section for the low calorie baked oats with protein powder.
- Calorie-free sweetener. I like granular erythritol but you are free to choose any other option such as xylitol, monk fruit or sugar-free syrup. If calorie-free options are not available, use more common sweeteners such as maple syrup, honey, coconut sugar or brown sugar.
- Milk of choice. Whether it is dairy or dairy-free, this recipe works with any type of milk you like. For the lowest calorie oats with few carbs, my recommendations are unsweetened almond milk, skimmed milk or unsweetened soy milk.
- Baking powder. The baking powder ensures your healthy diet cake rises to give birth to a real dessert for breakfast.
- Cinnamon and vanilla. Include a hint of cinnamon and vanilla extract to enhance the taste and add plenty of flavor to your weight loss baked oatmeal.
- Apple. Opt for red apple, Gala or Honeycrisps for a sweeter taste, or choose green apples in case you prefer a tarter cake and a crunchy texture.
High protein oat cake for weight loss
Including protein powder into this recipe is a great idea if you are looking for better macros. I always do so, with a scoop of my vanilla casein. As simple as that, all you should do is replacing the oat flour with the same amount of protein powder. Whenever possible, try to use vegan protein powder or casein instead of whey because whey tends to dry out when you heat it. Just keep in mind that, based on the choice, you may need to adjust with more milk (in case of casein and vegan protein) or more oats (in case of whey) until the batter reaches a smooth consistency.
Another benefit of making baked #proats is that the powder will give your breakfast more taste without extra sugar or calories. That’s because most protein powders come with flavors but are sweetened with calorie-free options such as sucralose or erythritol. In terms of flavors, my suggestions are vanilla, chocolate, white chocolate and (salted) caramel. But once again, those are my preferences. Feel free to choose any other option you like.
How to make low calorie baked oats for weight loss?
- Make the batter. In a medium bowl, combine applesauce with oats, oat flour (or protein powder), calorie-free sweetener, baking powder, vanilla extract and cinnamon. Stir while pouring in the milk until you get a smooth mixture. Wash, peel and dice the apple, then add to the bowl.
- Bake and enjoy. Transfer the low calorie baked oats mixture to a ramekin and bake in hot oven for about 20 minutes. Let cool for a couple of minutes before eating.
Can you air-fry baked oats?
Preheat the air fryer to 150°C (300°F) and air fry the oats for 12 to 16 minutes. The less you cook them, the creamier the inside.
Can you microwave low calorie oats?
Microwave at maximum speed for 2 minutes to 3 minutes, or until the oats reach the desired consistency. But be careful that your diet cake may overflow while cooking. If this happens, stop, let cool and restart your microwave until ready.
Can you store baked oats? How?
After baking, let the baked oatmeal cool. Once cooled, place in an airtight food container or wrap the ramekin and refrigerate for up to 3 days. Before serving, reheat in hot oven for a couple of minutes or microwave for around 30 seconds.
More low calorie breakfasts
- Skinny oatmeal
- Low calorie chocolate chip cookies
- Low calorie banana bread
- 69 calorie protein brownies
- Low calorie pancakes
- Low cal brownies
- Weight loss chocolate cake
- Low calorie cookie dough
- Rice cake tiramisu
- Greek yogurt protein cookies
- Low calorie cheesecake
Low Calorie Baked Oats
Ingredients
- 3 tbsp applesauce, sub with ½ mashed banana
- 30 grams (⅓ cup) rolled oats, sub with quick oats
- 2 tbsp oat flour, sub with protein powder or preferred flour
- ½ to 1 tbsp calorie-free sweetener, to taste
- ½ tsp baking powder
- ⅓ tsp ground cinnamon
- ⅓ tsp vanilla extract
- 60 ml (¼ cup) milk of choice
- ⅓ apple, diced
Instructions
- Preheat oven to 180°C (350°F) and grease a small ramekin with calorie free spray to prevent sticking.
- In a medium bowl, combine applesauce with oats, oat flour (or protein powder), calorie-free sweetener, baking powder, vanilla extract and cinnamon. Stir while pouring in the milk until you get a smooth mixture.
- Wash, peel and dice the apple, then add to the bowl.
- Transfer the low calorie baked oats mixture to your prepared ramekin and bake in hot oven for about 20 minutes. Let cool for a couple of minutes before eating.
I used water instead of milk, because I’m anaemic so I’m not supposed to have too much calcium, but it was yummy!
This tastes really good!
Hey Ana,
thanks a lot for your kind feedback!! I am so glad you liked my low calorie baked oatmeal recipe.
Have a great day,
Matteo
I did the recipe but replaced the oat flour with protein powder. It was easy to make and sooo good!
Hey dear Katie,
thanks a lot for your kind feedback!! I am so happy that you liked this low calorie baked oatmeal recipe 😉
Have a great day,
Matteo
Super good and easy to make!
Hey dear Katie,
thanks a lot for your comment!! So happy you liked.
Have a great Sunday,
Matteo
Wow! This recipe is fantastic ❤️
Hey my dear Liza,
thank you so much for your nice comment! I am so happy you liked ❤️