It’s probably fairly obvious by now that I’m a huge fan of baked oats.. I love experimenting with different variations, and these Vegan Blueberry Baked Oats are so cosy and comforting. They’re perfect if you have a little extra time on your hands and SO worth the wait!
These vegan Blueberry Baked Oats are naturally gluten free and totally vegan. Even though they take a little more time than your average breakfast, it’s totally worth it as it’s super satisfying and keeps you going throughout the morning. This breakfast is packed with fibre, healthy fats and antioxidants. I topped mine with peanut butter, cinnamon and maple syrup – so delicious!
If you make these Blueberry Baked Oats then please make sure to comment below or tag me in your recreations over on Instagram using @ginabnutrition or #ginabnutrition – I love to see them! Happy breakfasting!
Ingredients for My Vegan Blueberry Baked Oats
If you’re going to make these vegan blueberry baked oats, you’re going to need…
- Rolled Oats: Rolled oats are a staple ingredient in many breakfast dishes. They provide a good source of fiber, complex carbohydrates, and essential nutrients like manganese, phosphorus, and magnesium. Oats are also known for their potential to help regulate blood sugar levels and promote heart health.
- Ground Flaxseed: Flaxseeds are rich in omega-3 fatty acids, fiber, and lignans, which are plant compounds with potential health benefits. They can contribute to heart health, digestive regularity, and even have anti-inflammatory properties.
- Mashed Banana: Mashed banana serves as a natural sweetener and binder in the recipe. Bananas are a good source of potassium, vitamin C, and vitamin B6. They can add moisture and flavor to the baked oats.
- Maple Syrup (optional): Maple syrup is a natural sweetener derived from maple tree sap. It adds sweetness and flavor to the oats. While it’s optional, it can enhance the taste of the dish. However, it’s important to note that maple syrup, like any sweetener, should be used in moderation.
- Baking Powder: Baking powder is a leavening agent that helps the oats rise and become fluffy during baking. It contains an acid (usually cream of tartar) and a base (usually baking soda) that react when combined with liquid and heat, creating carbon dioxide gas bubbles that lift the mixture.
- Sea Salt: A pinch of sea salt enhances the overall flavor of the dish and can help balance the sweetness. It’s a source of sodium, which is an essential mineral that plays a role in various bodily functions.
- Vanilla Extract (optional): Vanilla extract adds a pleasant aroma and flavor to the oats. It’s used to enhance the taste profile of the dish. The optional nature of this ingredient allows you to adjust the flavor to your preference.
- Cinnamon: Cinnamon adds warmth and a delightful flavor to the oats. It also contains antioxidants and may have potential benefits for blood sugar regulation and inflammation.
- Dairy-Free Milk: Dairy-free milk (such as almond milk, soy milk, oat milk, etc.) replaces traditional dairy milk in the recipe. It provides a liquid base, contributes to moisture, and offers different flavor options. Dairy-free milk is suitable for individuals who are lactose intolerant or following a vegan diet.
- Blueberries: Blueberries are a nutrient-rich fruit loaded with antioxidants, vitamins, and minerals. They provide a burst of flavor and color to the dish. Blueberries are associated with potential health benefits, including brain health and immune support.
Blueberry Baked Oats (Vegan & Gluten Free)
- 1 Cup Rolled Oats (use gluten free if needed)
- 1 tbsp Ground Flaxseed
- 1/2 Mashed Banan
- 1 tsp Maple Syrup (optional)
- 1/2 tsp Baking Powder
- 1 Pinch Sea Salt
- 1 tsp Vanilla Extract (optional)
- 1/2 tsp Cinnamon
- 1/2 cup Dairy Free Milk
- 1 Handful Blueberries fresh or frozen
- Preheat your oven to 185C and grease a small bowl or ramekin of choice with a little oil
- In another bowl add all of the ingredients (apart from the blueberries) and mix thoroughly
- Stir in the blueberries
- Pour the mixture into the greased bowl and if you’d like, scatter over a few banana slices, some extra blueberries or some chopped walnuts
- Place in the oven to bake for 25-30 minutes until golden brown and delicious smelling
- Peanut butter (or any nut butter)
- Coconut yoghurt
- Any dairy-free yoghurt
- Coconut shreds
- Coconut chips
- Chia seeds
- Pumpkin seeds
- Maple syrup
- Banana slices
Are Baked Oats Still Healthy?
Baked oats can be a healthy breakfast option when prepared with nutritious ingredients and consumed in moderation. The healthiness of baked oats depends on factors such as the ingredients used, portion size, and overall dietary context. Here are some considerations:
- Nutrient Density: Baked oats can be a good source of complex carbohydrates, fiber, and essential nutrients like vitamins and minerals, depending on the ingredients used. Rolled oats, flaxseeds, and fruits like blueberries contribute to the nutrient density of the dish.
- Fiber Content: Rolled oats and flaxseeds are rich in dietary fiber, which is beneficial for digestive health, blood sugar management, and promoting satiety. Fiber can help you feel full and satisfied, reducing the likelihood of overeating.
- Natural Sweeteners: Using natural sweeteners like mashed banana and a small amount of maple syrup can provide a touch of sweetness without relying on refined sugars. However, it’s important to use sweeteners in moderation to keep the overall sugar content in check.
- Fruit Additions: Incorporating fruits like blueberries not only adds flavor and color but also introduces additional vitamins, minerals, and antioxidants to the dish.
- Healthy Fats: Flaxseeds and dairy-free milk may contribute healthy fats, including omega-3 fatty acids from flaxseeds and unsaturated fats from plant-based milk.
- Portion Control: Pay attention to portion sizes when consuming baked oats. While they can be nutritious, overeating any dish can lead to excessive calorie intake.
- Customization: Baked oats are versatile, allowing you to customize them to your preferences and dietary needs. You can adjust ingredients, portion sizes, and toppings to align with your nutritional goals.
- Balanced Diet: The healthiness of baked oats is best assessed within the context of your overall diet. Incorporating a variety of nutrient-rich foods throughout the day is important for a balanced and wholesome diet.
It’s worth noting that while baked oats can offer many health benefits, they are still a form of cooked food and may undergo some changes in nutrient composition during the baking process. However, as long as you use whole, minimally processed ingredients and consume baked oats as part of a well-rounded diet, they can be a nutritious and satisfying meal option.
What’s the Difference Between Baked Oats and Oatmeal?
Baked oats and oatmeal are both popular breakfast choices centered around oats, but they vary in their preparation methods and textures. Baked oats involve mixing oats with ingredients like mashed fruit, nuts, seeds, and flavorings before baking the mixture in the oven. This process results in a firmer, cake-like texture and may take around 20-30 minutes.
Baked oats are typically served in slices or bars. On the other hand, oatmeal is made by cooking oats with liquid on the stovetop or in the microwave until they become soft and creamy. This yields a softer, more porridge-like texture that can be customized with additional ingredients after cooking. Oatmeal is served in bowls and can be ready in as little as 5-10 minutes. Your choice between baked oats and oatmeal depends on your preference for texture and cooking method.