Baked oats have a moment. What is baked oats, you ask? Well, you clearly haven’t explored the food world on Instagram or TikTok in the last few months.
It’s a very simple dish: it’s essentially oatmeal baked in the oven. But baked oats are so much more than that.
An increasing number of food lovers have recently shared their twists and turns on baked oats on social media as more and more people discover the joy of the hot, nutritious, delicious breakfast.
Look, I do not want to be that person, but I’m going to say this: I have been making baked oats for years. And I rejoice that the world seems to have awakened from its joy.
Baked oats are a main breakfast for me, and are one of the many recipes packed with protein, which have helped me lose fat and gain muscle over the years.
When you bake oats, it turns into something that looks like cake (some even use oats ground into flour, but I like to retain a bit of the oat texture). From there you have a blank canvas on which you can use your paint brush.
My baked oat base is usually 40 g of oats, half a crushed banana, 1 scoop of protein powder, 1 teaspoon of baking powder, a pinch of salt and about 150 ml of almond milk.
But I turned it into all sorts of versions: peanut butter banana bread, triple chocolate raspberry brownie batter, blueberry muffin, spiced apple … I’m going to try a carrot cake version next, so keep an eye on this space.
I pour my oat mixture into a greased oven dish and bake it in an oven preheated to 355 ° F for about 25-30 minutes, but your baking time depends on the dish you use and how you like your oats.
If you still want to convince, this is why you should try baked oats for your next breakfast.
It is balanced in nutritional value
Baked oats, especially if you add fruit, protein powder and nut butter, are an excellent source of important macro- and micronutrients.
“Oats are an excellent source of a type of fiber called beta-glucan, which has been linked to lowering cholesterol and managing sugar levels for those with type 2.
diabetes
, “registered nutritionist Kimberley Neve told Insider.” This type of fiber is particularly good for feeling satisfied longer after your breakfast, which makes oats an excellent option if you want to lose weight but are often hungry. “
It is an excellent source of protein
Many people think protein powder is only for gyms in the gym and only after exercise, but this is not true, and breakfast is the meal where people mostly do not have the macro, which is essential for muscle gain and fat loss.
“Protein powder can help you feel fuller for longer, as protein is the most effective macronutrient (from proteins, fats, carbohydrates) to reduce appetite and hunger levels,” Neve said. “Not only that, but after a breakfast or high-fiber breakfast, it also eats as if people are consuming fewer calories during the day.”
She goes on to say: “Increasing your protein intake can help build muscle: the amino acids in the proteins we eat help restore muscle tissue after you exercise. This is how we get stronger. If you increase protein throughout the day “You have an available source of amino acids to help you recover muscle more efficiently.”
If you do not want to use protein powder, you may want to add another sweetener (such as honey) or flavor (such as vanilla extract), and a dollop of Greek yogurt on top can give a protein boost.
It tastes indulgent
The best thing about baked oats, is that it really is a cross between oatmeal and cake. Is it the same as a paste of butter and sugar rich sponge? Of course not. But it’s still delicious.
I like to add chocolate pieces to my baked oats because it is delicious when melted. I’ve also seen people add spoons full of Nutella or similar spreads to the center of their batter, leaving you with a melted chocolate center, like a lava cake. This is a yes from me.
You are forced to eat slowly and thoughtfully
If you want to feel full at the end of a meal (and therefore no longer feel like it), it is important to eat carefully rather than just inhaling your food.
With baked oats, the dish is so hot straight out of the oven that you are forced to eat slowly and take your time. If you like to eat, this is great as the actual meal takes a long time.
On cold winter mornings, it also makes you really warm.
It can make lower or higher calories to suit your goals
As for the fat loss, the most important thing is to have a calorie deficit. And to get the muscles efficient, you want to have excess calories.
The best thing about baked oats is that it can be adjusted to meet your goals: the portion size can of course not only be adjusted, but you can also lighten it by, for example, swapping your peanut butter strip for peanut butter in powder, or replacing half of your chocolate pieces with raspberries.