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baked oatmeal no sugar

No Sugar Baked Oatmeal | Low Calorie Baked Oatmeal Recipe

Summer Yule
How do you make low calorie baked oatmeal? Try my no sugar baked oatmeal recipe! Only 374 calories per serving, and no sugar added!
5 from 8 votes
Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Breakfast
Cuisine American
Servings 6
Calories 374 kcal

Ingredients

  • 2 cups rolled oatmeal, dry (use GF oats for gluten-free baked oatmeal)
  • 3 medium ripe bananas, mashed (about 1½ cups)
  • ½ cup walnuts, chopped
  • ½ cup raisins
  • 1 teaspoon baking powder
  • 1 tablespoon pumpkin pie spice
  • 2 large eggs, beaten
  • 2 cups milk, 2%
  • 1 teaspoon vanilla extract
  • 2 tablespoons butter, melted
  • 1 cup peeled and chopped apples (I prefer Cortland apples for this recipe; you'll need 1-2 apples depending on size)
  • cooking oil spray of choice

Instructions

  • Preheat the oven to 325°F (163°C).
  • Mist an 8-inch by 8-inch (20x20 cm) glass baking dish with cooking oil spray.
  • Mash the bananas with a potato masher or fork. Peel, core, and chop your apples. The apples should be in ½-inch (1.27 cm) pieces.
  • Mix all of the ingredients together in a medium-sized bowl until well incorporated. Pour mixture into the prepared baking dish.
  • Put the dish into the top third of the oven and bake for 45 minutes. Leftovers should be refrigerated then reheated or served at room temperature.

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). This recipe gets a bump to level 3 because it contains dried fruit in the form of raisins. Additionally, other foods should be added to this oatmeal to make it a complete meal.   
I don’t get too hung up on macros, but I do try to make sure each of my meals contains a significant amount of protein. The RDA for protein for adult males is 56 grams per day. For adult females who are not pregnant or lactating, it is 46 grams per day. 
These numbers should be thought of as bare minimum intakes; many can potentially benefit from eating more protein. One of the reasons for this is protein’s satiating effects, which may help to promote healthy weight management. Calories and food volume are not the only things to consider when talking about diets for weight loss! 
The original Amish-style baked oatmeal that I adapted this recipe from has 10 grams of protein per serving. I calculated my version to have 12.5 grams. This is not enough protein for an entrée! 
Aiming for at least 25-30 grams of protein per meal may help you include sufficient protein in your diet more easily. Most of the meals I post on this site do meet this target, even recipes that appear to contain little protein. 

What to Serve with Baked Oatmeal 

I recommend adding more protein in the form of Greek yogurt, skyr, or hard-boiled eggs to this dish to create a more satiating meal. Adding a (standard) 5.3-ounce cup of plain nonfat Greek yogurt to your meal won't bump things above 500 calories. 
Are you wondering why I don’t just add more nuts to this dish for protein? Nuts count more as a healthy fat than a protein. Trying to get enough protein from nuts bumps the calories through the roof and is not great for healthy weight management. 
Need an example? For 15 grams of protein, you’d need to consume about 90 calories of non-fat Greek yogurt or about 600 calories of walnuts! Nuts are not a protein dense food compared to most of the other protein group options. 
 
 
 
Nutrition information is for one serving of the recipe. 

Nutrition

Calories: 374kcalCarbohydrates: 48.4gProtein: 12.5gFat: 15.7gSaturated Fat: 5gSodium: 106.4mgPotassium: 489.7mgFiber: 5.9gVitamin A: 13.8% DVVitamin C: 6.7% DVCalcium: 19.9% DVIron: 13.4% DV
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