What are baked oats?
Baked oats are a breakfast dish made by combining oats with liquid and baking them in the oven. They have a texture similar to granola bars or muffins. Baked oats are sometimes referred to as “overnight oats” because they can be assembled the night before and then baked in the morning.
The basic ingredients for baked oats are:
- Old-fashioned or rolled oats
- Milk or non-dairy milk
- Egg
- Fruit like berries or bananas
- Nuts or nut butter
- Sweetener like maple syrup, honey, brown sugar
- Spices like cinnamon, vanilla extract, nutmeg
The oats are soaked overnight in the milk and egg mixture along with any flavorings. In the morning, the oat mixture is spooned into a baking dish and baked until set. This results in a portable, sliceable breakfast.
Are baked oats healthy?
Baked oats are a very healthy breakfast option for several reasons:
High in Fiber
A 1/2 cup serving of baked oats provides around 5 grams of fiber, coming mainly from the oats. Oats are a whole grain that is high in a soluble fiber called beta-glucan. Fiber helps keep the digestive system healthy and promotes feelings of fullness.
Contains Protein
The egg and milk proteins in baked oats provide a balanced breakfast with around 11 grams of protein per serving. This helps stabilize blood sugar and keeps you feeling fuller for longer.
Uses Healthy Fats
Baked oats often include heart-healthy fats like nut butters, nuts, seeds, or coconut. These provide essential fatty acids and vitamins while keeping the oats moist.
Lower in Added Sugars
While baked oats contain some natural sugars from fruits, they can be made without any added sugars like syrup or honey. Limiting added sugars is recommended for good health.
Contains Beneficial Ingredients
Baked oats provide an opportunity to sneak extra nutrition into your breakfast. You can add things like chia seeds, flaxseed, cinnamon, turmeric, and fruits and veggies.
Customizable
The basic baked oats recipe can be adapted in endless ways, allowing you to get creative and make it exactly how you like.
Nutrition Facts of Baked Oats
Here is the nutrition information for a 1/2 cup serving of basic baked oats made with milk, an egg, and no added sweetener:
| Nutrient | Amount |
|---|---|
| Calories | 150 |
| Carbohydrates | 24g |
| Fiber | 5g |
| Protein | 11g |
| Fat | 5g |
As you can see, baked oats contain a balance of complex carbohydrates, fiber, protein and healthy fats. The exact nutrition will vary based on what ingredients you add.
Health Benefits of Baked Oats
Here is more detail on some of the top health benefits associated with the nutrition profile of baked oats:
1. Promote Heart Health
The beta-glucan fiber in oats can lower LDL “bad” cholesterol levels. The nuts and seeds in baked oats also contain healthy fats that are good for your heart.
2. Help With Weight Loss
The combination of fiber, protein, and healthy fats means baked oats have a low glycemic index, which prevents spikes in blood sugar. This helps regulate appetite and prevents overeating later in the day.
3. Reduce Blood Pressure
Data suggests the fiber in oats may reduce blood pressure levels. The magnesium and potassium in baked oats also help maintain normal blood pressure.
4. Keep You Feeling Full
Baked oats are very high in fiber and protein, two nutrients that are the most filling. This promotes satiety and prevents hunger soon after eating.
5. Provide Lasting Energy
Because baked oats have a low glycemic index, they provide a slow, steady supply of energy rather than a quick burst followed by a crash. This helps power you through the morning.
6. Improve Digestion
The 6 grams of fiber in baked oats equals about 24% of the daily fiber needs for adults. Fiber prevents constipation and promotes regularity.
7. Strengthen Bones
The milk, oats, nuts and seeds in baked oats all provide calcium, magnesium, zinc and vitamin K. These nutrients improve bone mineral density.
8. Boost Immunity
Baked oats are a source of many nutrients that support immune function like vitamin A, B vitamins, vitamin D, iron, selenium and zinc.
Downsides of Baked Oats
While baked oats are very nutritious, there are a few potential downsides to consider:
– High in Carbs
A serving of baked oats contains around 24 grams of carbohydrates, so they are not low-carb. Individuals on a ketogenic or very low carb diet should avoid baked oats.
– Contain Antinutrients
All grains contain antinutrients like phytic acid that can impair mineral absorption. Soaking, sprouting or fermenting the oats can help reduce antinutrients.
– Include Dairy
Milk and eggs are common ingredients in baked oats. Those with dairy sensitivities or following a vegan diet will want to use non-dairy milks and egg replacers.
– Easy to Overeat
While a 1/2 cup serving of baked oats is reasonable, they are easy to over-consume since they taste like dessert. Large portion sizes will increase the calorie and carb counts.
– Prep Required
To make baked oats, you need to plan ahead. Soaking the oats and baking takes more time compared to instant oatmeal or a protein shake.
– Can Be High in Sugar
If lots of sweeteners, syrups, honey or fruit are added, the sugar content of baked oats can quickly climb. This should be minimized.
How to Make Healthy Baked Oats
Follow these tips for making the healthiest baked oats possible:
– Use Thick Rolled Oats
Thick, old fashioned oats will make baked oats with the best texture. Avoid instant oats. Steel-cut oats can also be used but may have a chewier texture.
– Soak Oats Overnight
Soaking the oats for 8 or more hours softens them and enhances their nutrition by reducing antinutrients.
– Add Nutritious Mix-Ins
Try adding things like chia seeds, flaxseeds, nuts, nut butter, coconut, cinnamon, fresh fruit, vanilla extract or cocoa powder.
– Use Minimal Sweetener
Avoid adding lots of honey, maple syrup or sugar. Ripe bananas or applesauce are natural ways to add sweetness instead.
– Bake Until Set
Baking until the oats are puffed and golden brown enhances their taste. Underbaking leaves them mushy.
– Add Protein Powder
For extra protein, you can stir a scoop of protein powder into the oat mixture before baking.
– Adjust Portions
Stick to a 1/2 – 3/4 cup serving size of baked oats. Measure out a single serving instead of eating directly from the pan.
– Store Properly
Baked oats will keep in the fridge for 4-5 days. Let cool completely before covering and storing to prevent condensation.
Healthy Baked Oats Recipe
This recipe for healthy banana bread baked oats uses just a few simple ingredients for a nutritious breakfast:
Ingredients:
- 2 cups old-fashioned oats
- 1 mashed ripe banana
- 2 cups milk of choice
- 1 egg
- 1 tsp cinnamon
- 1 tsp vanilla
- Pinch of salt
- Optional: 2 tbsp nut butter, raisins, nuts
Instructions:
- Mash banana and combine with milk, egg, cinnamon, vanilla and salt.
- Add oats and stir until fully coated.
- Refrigerate overnight.
- In the morning, transfer to greased baking dish.
- Bake at 375F for 30 minutes until set.
- Let cool 5 minutes before slicing. Serve with fresh fruit.
Conclusion
Baked oats are an extremely healthy and nutritious breakfast option that provides fiber, protein, healthy fats, vitamins, minerals and antioxidants. They promote weight loss, heart health, improved digestion and lasting energy.
However, portion control is important since they are easy to overeat. Those sensitive to carbs or dairy need to modify the recipe. Overall, baked oats can be a delicious and wholesome way to start the day when made using healthy ingredients.