Healthy Oatmeal Apple Breakfast Squares (No Flour, No Sugar)

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Healthy Oatmeal Apple Breakfast Squares (No Flour, No Sugar)

 Description

These soft, naturally sweet oatmeal–apple squares are made with simple, wholesome ingredients and no refined flour or sugar. Apples provide natural sweetness, oats keep you full, and eggs add protein—making this an ideal weight-loss-friendly meal or snack. They’re perfect for meal prep and can be eaten warm or cold.

 Ingredients

  • Oatmeal (rolled oats): 1 cup (90 g)

  • Warm milk (dairy or plant-based): 150 ml (⅔ cup)

  • Apples: 2 medium, peeled and finely diced

  • Butter: 20 g (1½ tablespoons), melted

  • Eggs: 2 large

  • Vanillin: ½ teaspoon (or 1 teaspoon vanilla extract)

  • Optional: pinch of cinnamon or salt (recommended for flavor)

👩‍🍳 Instructions

  1. Prepare the oats

    • Place oatmeal in a bowl and pour warm milk over it.

    • Let soak for 10 minutes until soft.

  2. Preheat oven

    • Set oven to 180°C (350°F).

    • Lightly grease a silicone or non-stick baking mold.

  3. Mix wet ingredients

    • Add eggs, melted butter, and vanilla to the soaked oats.

    • Stir until well combined.

  4. Add apples

    • Fold in the diced apples evenly.

  5. Bake

    • Spoon mixture into molds, filling about ¾ full.

    • Bake for 30–35 minutes, until golden and set.

  6. Cool & serve

    • Let cool for 10 minutes before removing from molds.

    • Enjoy warm or chilled.

🍽 Servings

  • Makes: 10–12 squares

  • Serving size: 1 square

  • Ideal for: breakfast, snack, or light dinner

🥗 Nutritional Information (per square – approx.)

(Based on 12 servings)

  • Calories: 110–120 kcal

  • Protein: 4 g

  • Carbohydrates: 14 g

  • Fiber: 2.5 g

  • Fat: 4 g

  • Sugar: naturally occurring from apples only

⚠️ Values may vary depending on milk type and apple size.

💪 Health Benefits

✔ Weight-loss friendly – High fiber keeps you full longer
✔ No refined sugar or flour
✔ Supports digestion (oats + apples)
✔ Good energy source without blood sugar spikes
✔ High satiety – great for eating multiple times a day

💡 Tips & Variations

  • 🔹 Use plant milk (almond, oat, soy) for dairy-free

  • 🔹 Add cinnamon or nutmeg for extra flavor

  • 🔹 Replace butter with coconut oil if desired

  • 🔹 Blend mixture for a cake-like texture

  • 🔹 Store in fridge up to 4 days, freezer up to 1 month

❓ Q & A

Q: Can I eat this 3 times a day for weight loss?
A: Yes, especially when paired with vegetables, protein, and hydration. It’s filling and low in empty calories.

Q: Can I make it without eggs?
A: Yes. Replace eggs with 2 tablespoons ground flaxseed + 6 tablespoons water.

Q: Are instant oats okay?
A: Rolled oats are better. Instant oats may become mushy.

Q: Can I add nuts or raisins?
A: Yes, but add sparingly if weight loss is your goal.

Q: Is this suitable for kids?
A: Absolutely—naturally sweet and nutritious.

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