Sugar Free Personal Sized Low Fat Protein Baked Oatmeal
Many of you have seen my original recipe. Personal Sized Baked Oatmeal with Individual Toppings, since it was first posted bake in February. It's gone viral and is still getting "pinned" to this day!!! I've made variations with that recipe using steel cut oats as well. But many of you have asked whether water could be substituted in place of the milk and also whether just egg whites could be used. I never really intended to try those since I like the recipe the was it is, BUT I just happened to be making these before our camping vacation.
What usually happens before you leave for a camping or any vacation for that matter? You usually don't have a fridge full of food right? Most often we try to use up most of what is perishable so it doesn't go bad before we return. Well.......I just happened to be all out of milk and eggs!!!! BUT I did have a small carton left of liquid egg whites so I decided to try my original recipe with those changes. I was also out of flaxseed and didn't want to use chia seeds in them. I decided to try a scoop of unsweetened whey protein powder I bought at Whole Foods. What I wasn't expecting is how good they would still be with these changes!!!!
I made them plain with the exception of about 6 topped with mini chocolate chips for my kids and hubby. These were going to be my Go To breakfast and snack while on our road trip and through out camping when the family was having regular pancakes or something I wouldn't eat. I kept them in a cooler refrigerated and ate them cold because to be honest I like them better that way!!! I know many of you have also made the original recipe and like them right from the fridge too!!!
If you do eat them warm they do tend to stick to the cupcake liners a bit. I suggest using silicone cupcake liners instead of paper. But once they have had a change to cool and often after overnight in the fridge, they tend to firm up and NOTHING sticks to the liners!
Personal Sized Low Fat Protein Baked Oatmeal
[sc:Ziplist]
Ingredients
- ⅓ cup egg whites
- 1 teaspoon vanilla extract
- 2 cups applesauce, unsweetened
- 1 banana, mashed
- 6 packets of Sweetleaf Stevia or 1 ½ teaspoons stevia powder or use ½ cup honey
- 5 cups, Old Fashioned rolled oats { I used Bob’s Red Mill}
- 1 scoop Whey Protein Powder, unsweetened
- 1 tablespoon ground cinnamon
- 3 teaspoon baking powder
- 1 teaspoon salt
- 2 ¾ cups water
- Optional toppings: raisins, walnuts, chocolate chips
Directions
Preheat oven to 350 degrees. Mix egg whites, vanilla, applesauce, banana and stevia together in a bowl. Add in oats, protein powder, cinnamon, baking powder, salt and mix well with wet ingredients. Pour in water and combine. Spray muffin tins with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups. If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter. Bake 35 minutes until a toothpick in center comes out clean. Cool and enjoy or freeze them in gallon freezer bags. Keep refrigerated if not freezing.
Nutrition Info [without toppings]
Servings: 18* Serving size: 1* Calories per serving: 111* Fat: 2g* Cholesterol: 0* Sodium: 11g* Carbs: 20g* Fiber: 3g* Sugars: 4g* Protein: 5g* Points+: 3*
Here's my original recipe so you can compare!
Personal Sized Baked Oatmeal with Individual Toppings
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Dominique
How long will these last in the fridge?
Zoe
Very yummy! Don't use paper cups though, it gets soggy.
Karryann
I eat a higher protein diet (I'm a competing figure athlete) Would this recipe work with a larger quantity of protein powder, I would have to use 4 times the amount to hit my macros.
Thanks
Mia
too happy to find these as we are currently eating up the steel cut muffins I made over the weekend. I have already replaced banana & applesauce with pumpkin as I had none and this is not a grocery store week. But I was wondering about adding the whey powder (I already do that to my bowl of oatmeal, but I've never tried baking it.)
Thanks for all you do! ~M
Brooke
Just made these!!! YUM! Seriously I am speechless by how perfect these are....and healthy. This will help me with my resolution to be better about eating breakfast every day!!!!! THANK YOU!
Kristin
How much is a "scoop" of whey protein poweder?
Brenda
Well not sure each protein powder has its own scooper in it. If I had to guess maybe 1/4 or 1/2 cup.
robin
Awesome!!!! I have looked "everywhere" for a recipe containing steel cut oatmeal 🙂 I love the heartiness of the grain. I had actually experiemented (unsuccessfully mind you) and I was feeling defeated in my attempt to make my favorite cookie in a healthier form. Thanks so much! You site is amazing 🙂
robin
Can I use the steel-cut oatmeal in the recipe - if so, how?
Brenda
I haven't substituted steel cut in this particular recipe but I did adapt my original to create this one with steel cut oats: https://www.sugarfreemom.com/recipes/individual-steel-cut-oat-cups-pre-soaked/
Carey
My protein powder is sweetened. Could I just use that and leave out the Stevia or honey?
Brenda
You could eliminate the stevia and/or honey and see if the protein powder is sweetened enough to your liking after they are baked. You may or may not need to add additional sweetener the next time you make them, it is really your taste preference.
Elizabeth
THANK YOU for this recipe!!! I was in the mood for pumpkin and replaced 1 of the cups of applesauce with pumpkin puree and a replaced the 1 tbsp of cinnamon with 1/2 tbsp of pumpkin pie spice and 1/2 tbsp of cinnamon. I also added with raisins for some extra sweetness. Turned out great! Can't wait to try other combinations!
siew wei
how many personal sized baked oatmeal does this recipe provide?
Brenda
Servings under nutrition info: 18
Cindy
I was wondering if you could make these with out the protein powder?
Brenda
You could just try my original recipe then which is linked above.