Low-Calorie Oven-Baked Oatmeal

Love Oatmeal like me??

What more could you want but simple, low-calorie, and yummy!?

Mim-Oatmeal

             

Not your typical oatmeal!

Not just for breakfast, this revised oatmeal recipe also makes an amazing satiating snack, while keeping the calories under 200 (depending on what you add to it).

With so many possible creative additions, when you bake this recipe up as a cake, bars, muffins, or in ramekins, the wholesome goodness will appeal to any discerning eater.

The bars and muffins pack well, can be warmed in the microwave or toaster over, and frozen too. You can gobble them up as is, or add a bit of milk or yogurt to the bowl after heating, or smear on a bit of peanut butter for a to-go snack.

I like to mix the ingredients together and let them sit for a bit (even the night before) to give the oats a good soak - but then I cut the baking time to about 20 to 30 minutes (depending on your oven).

Basic recipe

• Serves: 12
• Prep Time: 15 minutes
• Total Time: approx. 35 minutes

Ingredients

• 1 C egg whites
• 1/2 C unsweetened applesauce
• 1 Tbsp cinnamon
• 2 Tbsp maple syrup
• 1 tsp baking powder
• 1 tsp vanilla
• 3 C large flakes rolled oats
• 1 C unsweetened almond milk

Instructions

- Preheat oven to 350 F

- Spray 9x9 cooking pan with non-stick spray.

- Whisk together applesauce and egg whites.

- Whisk in cinnamon, maple syrup, baking powder, and vanilla.

- Add Oatmeal, then milk.

- Mix well.

- Spread batter into the greased 9X9-inch pan (or distribute evenly in small muffin tins [liners recommended] or greased individual ramekin bowls).

- Bake at 350F (180C) for 30 to 45 minutes, until oats are softened, liquid is absorbed, and top begins to brown.

- Let cool slightly.

- Slice into 12 bars or serve up into bowls.

A variety of fun

Tasty ingredients can be added or interchanged in this recipe 

 

- One medium apple, cored , peel on or off, chopped into small pieces

- 1 or 2 Tbsp of instant coffee (for that extra morning perk-up)

- ¼ cup sliced (and/or toasted) almonds, or other nuts

- 1 Tbsp of brown sugar instead of maple syrup, or honey, or even molasses if you're so inclined (the more natural the better)

- Substitute applesauce for ¼ cup canned pumpkin and 1/2 tsp of pumpkin pie spice

- 1/4 cup dried fruit such as raisins, cranberries, cherries, dates

- Try adding plain or vanilla flavoured low-fat yogurt instead of applesauce (or with it - I've tried with and without and they both rock). Or put a dollop or two on top when serving

- Mush up a banana into the mix or add lovely slices on top before or after baking

- 1/3 cup shredded unsweetened coconut

- 1Tbsp of ground flax seed or chia seeds

- ½ tsp of cardamom, ½ tsp ground ginger, ¼ tsp of allspice, ¼ tsp of nutmeg

- Chocolate chips (okay, maybe not in the low-cal version, but maybe in the romantic breakfast-in-bed edition)

- Get creative

Health Tip

I never used to eat breakfast - I know - terrible! But I'm a changed woman now, and understand that to stay healthy, fit, and lean I HAVE to eat breakfast. My favorite is oatmeal, which I eat nearly every single morning (hence why a little variety is fun). When I'm working out harder (especially weights) I like to add even more protein to my meals, but also fibre (otherwise I'm not 'regular' and feel yucky).

So here's my tip: I add a scoop of protein powder, and a heaping tablespoon of both milled flaxseed and psyllium husk, along with whatever spices I'm in the mood for at the time (usually heaps of cinnamon & jamaican allspice). I also chop up an apple or banana and put that in there. If I need extra liquid then I add a small serving sized container of low-fat yogurt (also cools it down enough for me to eat). It ends up being a huge bowl (especially once everything puffs up) but I gobble it up & it keeps me going ALL morning. A few hours later I usually get to my exercises without any hunger pangs or weakness.

From: http://www.burnthefat.com/high_protein_oatmeal_pancakes.html

Oatmeal pancakes! This is it! The world-famous "high protein apple-cinnamon oatmeal pancake." My single favorite (and most often eaten) recipe for so many reasons... and NOT just for breakfast!

Ingredients

• ¾ cup old-fashioned oatmeal (rolled oats)
• 4 egg whites (1 egg yolk optional)
• 1/2 apple, diced
• 1 scoop protein powder (vanilla)
• 1 T Cinnamon 
  
  Yield: 1 large pancake

Nutrition Info:

• Serving Size: 1 pancake
• Calories: 423
• Protein: 39.5 g
• Carbs: 53.5 g.
• Fat: 6 g. 

Instructions

1.) Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency. 

2.) Spray some non-stick spray on a frying pan and pour the mixture into the pan. 

3.) Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.

Note: For higher protein diets, add one scoop of protein powder (I like vanilla protein - I use a "vanilla praline" that adds a really nice flavor to the recipe too). Wrap up your pancake in foil and take it to go, put it in the fridge for later use, or eat it hot right off the stove! Oatmeal pancakes will stay fresh all day long without requiring refrigeration.

Cooking and Nutrition Tips

This recipe makes one large (6-8" diameter) pancake and it's a complete meal. If you need fewer calories to accommodate your personal nutrition plan, simply decrease the amounts of all ingredients proportionately to get the desired calorie content you want.

If you need more calories, increase the amounts of the ingredients (For muscle building programs when I need more calories, I usually use a full cup of oatmeal). If you use more than a cup of oatmeal, it's best to make two smaller pancakes, because if the pancake is too large, it tends to fall apart when you try to flip it.

If the batter consistency is not right, you can use fewer egg whites or more oatmeal to make it thicker, or vice versa. (You could also add a bit of water or milk if it's too thick... remember to count any extra calories you put it). To add calories, you can also use a whole egg (I find that it changes the taste if you make it with all egg yolks, plus it adds calories, so use egg whites if you want to keep it "lighter.")

You can use other types of fruit such as bananas or raisins instead of apples (get as creative as you want - I must have seen at least a dozen variations on this egg whites and oatmeal recipe). Using a packet or two of non-caloric sweetener is optional. These taste pretty good just with the natural sweetness of the fruit. If you're on a higher calorie, higher carb plan, these pancakes are delicious with natural all-fruit jelly spread on top).

This is truly the ultimate travel meal because you can take it with you and it stays fresh for an entire day without refrigeration. Just wrap it up in foil and you're good to go!

It is also "finger food" and you can eat it conveniently a little piece at a time even while you're behind the wheel driving, flying on a plane, sitting in class or at a seminar, hiking up in the mountains, or just about anywhere else! (Many a seat-mate has enviously looked over at my 100% nutritious and 100% delicious meal as they ate whatever slop the airline had to serve them... Ha! They'll pack a pancake next time!)

No doubt, this one recipe will become a favorite of yours and a staple in your weekly menu plans. Best part - oatmeal pancakes get an "A+grade" and they are "Burn the Fat, Feed the Muscle" approved, and they're so easy to make that even a kitchen dummy can do it.