Healthy Oat & Egg Breakfast Dessert (No Flour, No Sugar, No Added Fat)

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Healthy Oat & Egg Breakfast Dessert (No Flour, No Sugar, No Added Fat)

Description

This healthy oat-based dessert is soft, lightly sweet from natural oats and milk, and incredibly satisfying. Made with just three simple ingredients, it contains no flour, no added sugar, and no added fat, making it ideal for weight management, clean eating, and daily breakfasts or snacks. It can be baked, pan-cooked, or air-fried and enjoyed warm or chilled.

Ingredients

  • 120 g oat flakes (¾ cup + 1 tbsp)

  • 200 ml hot milk (â…š cup)

  • 2 eggs

(Optional but not required: cinnamon or vanilla for aroma)

Instructions

  1. Soften the oats
    Place oat flakes in a bowl and pour hot milk over them.
    Let sit for 5–10 minutes until oats are soft and swollen.

  2. Add eggs
    Crack in the eggs and mix thoroughly until smooth and well combined.

  3. Bake
    Pour the mixture into a lightly lined or nonstick baking dish.
    Bake at 180°C (350°F) for 25–30 minutes, until set and lightly golden.

    OR

    Pan method:
    Cook on low heat in a nonstick pan with a lid for 8–10 minutes, flipping once.

  4. Cool & serve
    Let rest for 5 minutes before slicing.

Texture & Taste

  • Soft and custard-like inside

  • Lightly chewy from oats

  • Naturally comforting, not overly sweet

Servings

2 servings (or 1 large meal)

Nutritional Information (approx. per serving)

  • Calories: 230 kcal

  • Protein: 14 g

  • Carbohydrates: 28 g

  • Fat: 6 g (naturally occurring only)

  • Fiber: 4 g

Health Benefits

  • ✔ No refined sugar

  • ✔ No flour

  • ✔ No added fats

  • ✔ Keeps you full for hours

  • ✔ Supports weight control

  • ✔ High in protein & fiber

  • ✔ Stable energy, no sugar crash

Tips & Notes

  • Use rolled oats, not instant oats

  • For extra softness, blend the mixture before baking

  • Eat warm for comfort or chilled like a pudding

  • Can be stored in the fridge for up to 3 days

Q & A

Q: Is this good for weight loss?
A: Yes. It’s filling, protein-rich, and low in empty calories.

Q: Can I use plant-based milk?
A: Yes—almond, soy, or oat milk all work.

Q: Can I eat this every day?
A: Absolutely. It’s nutritionally balanced and gentle on digestion.

Q: Can I make it sweeter naturally?
A: Add mashed banana or grated apple (optional).

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