Did you know that oats are good for weight loss? Try baked oatmeal with applesauce today!

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

If I eat ready-to-eat cereal for breakfast, I am hungry in an hour. Eating baked oatmeal with applesauce keep me fuller longer because it is packed with fiber and protein. It is also a promising way to start the day if one's New Year's resolution is weight loss.

One of the most popular breakfasts for over 25 years at my parent's bed and breakfast in the mountains was my dad's old-fashioned slow cooked oatmeal. It was made with milk and topped with Colorado specially grown Palisades peaches and walnuts. Oatmeal is a great way to start out the day. Perhaps, you use the traditional method of cooking oatmeal on the stove, or like my dad, make overnight oats. However, have you considered or even tried baking oatmeal in the oven?

Baked Oatmeal with Applesauce

The best part of baking oatmeal in the oven is that you can mix it altogether in one bowl in just a few minutes and then pop it in the oven for 30 minutes while you get ready for your day. In addition, you can bake it ahead of time and reheat for a quick breakfast.

This recipe is even more nutritious than regular oatmeal recipes because it is made with milk, walnuts and an egg which are ingredients high in protein. It is also sweetened with applesauce rather than brown sugar.

Are oats good for weight loss?

Oats are a good source of fiber. Fiber not only helps to slow down digestion, it also has a high satiety factor to help keep you full longer. Thus, fiber can help prevent you from overeating and help you lose weight. In addition, oats are not only good for weight loss, but can also help lower cholesterol and help control blood sugars.

Make it your own by topping with healthy mix ins:

1. Fresh fruit, such as berries, peaches, banana, peaches
2. Nuts
   Portion Control Tip:
   Measure the nuts you put on your oatmeal.
   Just 1/4 cup or about 20 almonds contains about 200 kcals which is more than the oats!
3. Chia seeds
4. Cinnamon
5. Vanilla
6. Dried Fruit
7. Special mixture: Cardamon and dried cherries
8. Nut butters, such as peanut butter, almond butter or cashew butter

This recipe is easy to adapt for allergies. If you have any allergies, this recipe can be made with any type of milk (coconut, almond, soy, oat). In addition, if you need to eat gluten free, choose certified gluten free oats. This means they have not processed in a plant that also processes grains which contain gluten, such as barley, rye or wheat.

Baked Oatmeal with Applesauce

This is a nice casserole to refrigerate and have for the week.
After reheating, top with 1/4 cup of milk and fresh fruit (log those additional items).
This casserole makes 8 servings, with one serving of 119 grams.

Nutrition facts per serving (1 serving = 119 grams)
Calories: 148, 4.7 g fat, 21 g carbohydrate, 6.1 g protein, 2.8 g dietary fiber, 195 mg sodium

Ingredients:

• 1 medium apple, about 2.5" diameter
• 1/2 cup walnuts, shelled
• 2 cups regular or quick oats, uncooked
• 2 cups 1% milk
• 1 large egg
• 1/2 cup applesauce, unsweetened
• 1 teaspoon baking soda
• 4 sprays of vegetable cooking spray oil

Procedure:

1. Preheat oven to 325 degrees F.
2. Peel and chop the apple.
3. Chop walnuts.
4. Mix together all ingredients in a bowl.
5. Spray a 9" by 13" baking dish with pan spray. Pour ingredients into the baking dish.
6. Bake for about 35-40 minutes or until firm. Serve and enjoy!

This is one of 200+ dietitian-approved recipes that is now available with the Premium membership. If you want to add this recipe to your food diary, just type in "Oatmeal Casserole" as it is already entered and analyzed for you.

Please share your favorite healthy toppings for your oatmeal.

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