Oatmeal and Apples (No Flour, No Sugar!)
Description
This simple and nutritious recipe combines oats, apples, and eggs to create a warm, lightly sweet, and satisfying bake — with no refined sugar or flour. The natural sweetness from apples, creaminess from warm milk, and a touch of vanilla make it taste like a dessert while keeping it healthy and filling.
It’s rich in fiber, protein, and antioxidants, helping to support digestion and maintain energy levels — perfect if you’re looking to lose weight or eat clean without giving up flavor.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 25–30 minutes
- Total Time: 35–40 minutes
Ingredients
- 1 cup (90 g) oatmeal (old-fashioned or quick oats)
- 150 ml (⅔ cup) warm milk (dairy or plant-based)
- 2 apples, peeled and diced
- 20 g (1 ½ Tbsp) butter, melted (or coconut oil for a lighter version)
- ½ tsp vanillin or vanilla extract
- 2 large eggs
Optional additions:
- ½ tsp cinnamon (pairs perfectly with apples!)
- A handful of raisins, nuts, or seeds for texture
- A pinch of salt to enhance flavor
Instructions
- Preheat the Oven:
Set oven to 350°F (175°C) and lightly grease a small baking dish or line it with parchment paper. - Soak the Oats:
In a bowl, pour warm milk over the oats. Let it sit for 5–10 minutes so the oats soften. - Prepare Apples:
Peel and dice the apples into small chunks. For extra sweetness, you can sauté them in a teaspoon of butter for 2–3 minutes until slightly soft. - Mix the Batter:
In a separate bowl, whisk eggs, melted butter, and vanilla (plus cinnamon if using). Add soaked oats and apples, and stir until well combined. - Bake:
Pour the mixture into your prepared dish and bake for 25–30 minutes, or until golden brown and set in the center. - Serve:
Serve warm or chilled. It’s delicious plain, or with a dollop of Greek yogurt, a drizzle of honey (optional), or a sprinkle of nuts.
Servings
Makes: 2–3 servings
Serving Size: About 1 cup (200 g)
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 250 kcal |
| Protein | 9 g |
| Carbohydrates | 32 g |
| Sugars | 10 g (from apples only) |
| Fiber | 5 g |
| Fat | 9 g |
| Saturated Fat | 3 g |
| Sodium | 60 mg |
| Calcium | 10% DV |
| Iron | 8% DV |
(Values may vary slightly depending on milk type and apple variety.)
Health Benefits
Oats: High in soluble fiber (beta-glucan) which helps lower cholesterol, supports digestion, and keeps you full longer.
Apples: Rich in antioxidants, pectin fiber, and natural sweetness that stabilizes blood sugar levels.
Eggs: Great source of protein and healthy fats, helping maintain lean muscle during weight loss.
Butter (or coconut oil): Adds healthy fats for sustained energy and better nutrient absorption.
Vanilla: Enhances sweetness naturally without added sugar.
Weight Loss Benefit:
High fiber + protein combination keeps you full longer, curbs sugar cravings, and stabilizes energy — ideal for eating three times a day as part of a balanced plan!
Chef’s Notes & Tips
- Consistency Control:
For a softer, pudding-like texture, add 2–3 extra tablespoons of milk. For firmer bars, reduce milk slightly. - Batch Prep:
Make a larger batch and store in the fridge — it reheats beautifully in the microwave or air fryer. - Flavor Variations:
Add spices like nutmeg or cardamom, or mix in grated carrots or pears for variation. - Sweetness Upgrade (Still Natural!):
Add 1 mashed banana or a few chopped dates if you want a bit more natural sweetness. - Portable Snack:
Bake in muffin tins for portioned “oat-apple cups” — great for on-the-go eating.
Q & A
Q1: Can I make this without eggs?
Yes! Replace each egg with 1 tablespoon ground flaxseed + 3 tablespoons warm water (let sit for 10 minutes).
Q2: Can I use water instead of milk?
You can, but milk makes it creamier and adds protein. For a lighter version, use almond or oat milk.
Q3: Can I skip the butter?
Yes. Use coconut oil or even unsweetened applesauce instead — still moist and flavorful.
Q4: Can I eat this cold?
Definitely! It’s great cold as a breakfast bar or chilled dessert.
Q5: How long does it last?
Store covered in the fridge for up to 4 days. You can also freeze portions for up to 1 month.
Q6: Is it really good for weight loss?
Yes — it’s nutrient-dense, high in fiber and protein, and naturally low in calories and sugar, helping reduce hunger and stabilize metabolism.
Serving Suggestion
Serve warm with a sprinkle of cinnamon, a spoonful of Greek yogurt, and a few slices of fresh apple on top. It feels like dessert but nourishes like a balanced meal!