Healthy Oatmeal & Apple Breakfast (No Flour, No Sugar!)
This nutritious and delicious breakfast has helped many people lose weight, including me! It’s made with simple, wholesome ingredients—no flour, no sugar, and packed with fiber and protein to keep you full for hours.
Ingredients:
- 1 cup oatmeal (100g)
- 2 apples (medium-sized, grated)
- 2 eggs
- 150g yogurt (unsweetened)
- 1 teaspoon baking powder
- 1 teaspoon cinnamon (optional, for flavor)
- 1 teaspoon vanilla extract (optional)
- A pinch of salt
- Nuts or seeds (optional, for crunch)
Instructions:
- Preheat oven to 180°C (350°F). Lightly grease a baking dish or use parchment paper.
- Grate the apples and squeeze out excess juice if they’re too watery.
- Mix wet ingredients: In a bowl, whisk the eggs, add yogurt, vanilla extract, and mix well.
- Add dry ingredients: Stir in oatmeal, baking powder, cinnamon, and salt. Mix until well combined.
- Fold in grated apples and mix gently. Add nuts or seeds if using.
- Pour into baking dish and spread evenly.
- Bake for 25-30 minutes until golden brown and firm to the touch.
- Cool & serve: Let it cool slightly, then slice and enjoy!
Notes & Tips:
✔ Use rolled oats for a heartier texture or quick oats for a softer consistency.
✔ Choose sweet apples like Fuji or Honeycrisp if you prefer a naturally sweeter taste.
✔ Make it ahead: Store in the fridge for up to 3 days or freeze portions for a grab-and-go meal.
✔ Add protein: You can mix in a scoop of protein powder or extra nuts for a protein boost.
✔ Serving options: Top with Greek yogurt, berries, or a drizzle of nut butter for extra flavor.
Servings:
- Makes 2-3 servings depending on portion size.
Nutritional Information (Per Serving Approximate):
- Calories: 220-250 kcal
- Protein: 10g
- Carbs: 35g
- Fats: 6g
- Fiber: 5-6g
- Natural Sugars: 10-12g
(Exact values vary based on apple size and yogurt type.)
Benefits of This Recipe:
✅ Weight Loss-Friendly – High in fiber and protein, keeps you full longer.
✅ No Refined Sugar or Flour – Supports stable blood sugar levels.
✅ Great for Digestion – Oats and apples provide gut-friendly fiber.
✅ Nutrient-Dense – Packed with vitamins, minerals, and antioxidants.
✅ Heart-Healthy – Oats help lower cholesterol levels.
Q&A Section
❓ Can I make this without eggs?
Yes! Substitute with flax eggs (1 tbsp flaxseed + 3 tbsp water per egg) or mashed banana.
❓ Can I use dairy-free yogurt?
Absolutely! Coconut or almond yogurt works well.
❓ How can I make it crunchier?
Add chopped nuts or bake for a few extra minutes.
❓ Can I add sweeteners?
If needed, add a teaspoon of honey or maple syrup, but the apples provide natural sweetness.
Enjoy this healthy and satisfying oatmeal-apple breakfast as part of your daily routine! 😊 Let me know if you want any variations or modifications! 🚀