Healthy Oatmeal Apple Banana Bake

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Healthy Oatmeal Apple Banana Bake (No Flour, No Sugar)

A naturally sweet, wholesome baked oatmeal packed with fiber, protein, and healthy fats. Perfect for breakfast, meal prep, or a healthy snack!

 Ingredients

  • 1 cup rolled oats

  • 1 glass (240 ml) milk (dairy or plant-based)

  • 1 apple, chopped

  • 1 banana, sliced

  • 3 eggs

  • 60 g walnuts, chopped

Optional (for extra flavor):

  • 1 tsp cinnamon

  • 1 tsp vanilla extract

  • Pinch of salt

 Full Recipe Instructions

  1. Preheat oven to 180°C (350°F). Lightly grease a small baking dish.

  2. In a bowl, mix oats and milk. Let sit for 5 minutes to soften.

  3. Add eggs and whisk until well combined.

  4. Stir in chopped apple, banana, and walnuts.

  5. Add optional cinnamon, vanilla, and salt if using.

  6. Pour mixture into the prepared baking dish.

  7. Bake for 30–40 minutes, or until set and golden brown on top.

  8. Let cool slightly before slicing into squares.

Description

This baked oatmeal is naturally sweet from fruit, moist from milk and eggs, and crunchy from walnuts. It has a soft, cake-like texture but is made entirely without flour or added sugar.

It’s:

  • High in fiber

  • Rich in protein

  • Naturally sweet

  • Great for weight-conscious diets

 Notes

  • Use ripe bananas for natural sweetness.

  • For dairy-free, use almond, oat, or soy milk.

  • You can blend the mixture for a smoother texture before baking.

  • Store in the fridge for up to 4 days.

 Tips for Best Results

  • Toast walnuts lightly before adding for deeper flavor.

  • Add chia seeds or flaxseeds for extra fiber.

  • Sprinkle a few walnuts on top before baking for crunch.

  • Reheat slices in a pan for a slightly crispy outside.

 Servings

Makes 4–6 servings depending on portion size.

Nutritional Information (Approx. per serving – 6 servings)

  • Calories: 210–240 kcal

  • Protein: 8–10 g

  • Carbohydrates: 25–30 g

  • Fiber: 4–5 g

  • Fat: 10–12 g

  • No added sugar

  • No refined flour

(Values vary depending on milk and portion size.)

 Health Benefits

✔ High fiber from oats and fruit helps digestion
✔ Protein from eggs supports muscle maintenance
✔ Healthy fats from walnuts support heart health
✔ Naturally sweet without blood sugar spikes from refined sugar
✔ Keeps you full longer — may help reduce overeating

 Q & A

Q: Can I skip the eggs?
A: Yes, replace with 2 mashed bananas or 3 tbsp flaxseed + 9 tbsp water (let sit 10 min).

Q: Can I make it vegan?
A: Yes! Use plant milk and flax eggs instead of regular eggs.

Q: Can I freeze it?
A: Yes. Slice and freeze for up to 2 months.

Q: Is this good for weight loss?
A: It can support weight loss because it’s filling, high in fiber and protein, and contains no added sugar — but portion control still matters.

Q: Can I add protein powder?
A: Yes, add 1–2 tablespoons and slightly increase milk.

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