Baked oats are having a moment. What are baked oats, you ask? Well, you clearly haven't been exploring the food world on Instagram or TikTok over the past few months.
It's a simple dish: At its essence, it's oatmeal baked in the oven. But baked oats are so much more than that.
An increasing number of foodies have been sharing their twists on baked oats on social media of late, as more and more people discover the joys of the warming, nutritious, and delicious breakfast.
Look, I don't want to be that person, but I'm going to say it: I've been making baked oats for years. And I'm thrilled the world seems to have woken up to its joys.
Baked oats are a staple breakfast for me, and one of many protein-packed recipes that have helped me lose fat and gain muscle over the years.
When you bake your oats, they transform into something resembling cake (some people even use oats ground into a flour, but I like retaining a bit of the oat texture). From there you have a blank canvas on which to wield your flavor paintbrush.
My baked-oats base is usually 40 grams of oats, half a mashed banana, one scoop of protein powder, one teaspoon of baking powder, a pinch of salt, and around 150 milliliters of almond milk.
But I've turned this into all sorts of versions: banana bread, triple chocolate raspberry brownie batter, blueberry muffin, spiced apple ... I'm going to try a carrot-cake version next, so watch this space.
I pour my oat mix into a greased ovenproof dish and bake in an oven preheated to 355 degrees Fahrenheit for about 25 to 30 minutes, but your bake time will depend on the dish you use and how you like your oats.
If you still need convincing, here's why you should try baked oats for your next breakfast.
It's nutritionally balanced
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Baked oats — particularly if you add some fruit, protein powder, and nut butter — are a great source of vital macro- and micronutrients.
"Oats are an excellent source of a type of fiber called beta-glucans, which have been linked with 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 after your breakfast for longer, making oats a great option if you're trying to lose weight but are often hungry."
It's a great protein source
Many people think protein powder is only for gym junkies and only for after working out, but this isn't true, and breakfast is the meal where people most often lack the macronutrient, which is essential for both muscle gain and fat loss.
"Protein powder can help you feel fuller for longer, as protein is the most effective macronutrient — from protein, fats, carbs — to reduce appetite and hunger levels," Neve said. "Not only that, but after eating a high-protein or high-fiber breakfast, people also seem to consume fewer calories throughout the day."
She continued: "Increasing your protein intake can help with building muscle: The amino acids in the protein we eat help to repair muscle tissue after working out, which is how we get stronger. Having protein throughout the day means you'll have a readily available source of amino acids for your muscles to repair more efficiently."
If you don't want to use protein powder, you might want to add some other sweetener (like honey) or flavor (like vanilla extract), and a dollop of Greek yogurt on top would add a protein boost.
It tastes indulgent
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Nutrition aside, possibly the best thing about baked oats is that it really does taste like a cross between oatmeal and cake. Is it the same as a slab of butter- and sugar-rich sponge? Of course not. But it's still delicious.
I love adding chocolate chunks to my baked oats, as they're delicious when melted, and I've also seen people add spoonfuls of Nutella or similar spreads to the middle of their batter, which leaves you with a molten chocolate center like a lava cake. It's a yes from me.
You're forced to eat slowly and mindfully
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If you want to feel satiated at the end of a meal (and thus not craving more), eating mindfully rather than just inhaling your food is crucial.
With baked oats, the dish is so hot straight out of the oven that you're forced to eat slowly and take your time. If you love eating, it's great, as the actual meal lasts a long time.
On cold winter mornings, it really warms you up, too.
It can be made lower or higher calorie to fit your goals
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When it comes to losing fat, the most important thing is being in a calorie deficit overall. And for gaining muscle most efficiently, you want to be in a calorie surplus.
The great thing about baked oats is that it can be modified to fit your goals: Not only can the portion size be adjusted, but you can make it lighter by, say, swapping your peanut-butter drizzle for powdered peanut butter, or by replacing half your chocolate chunks with raspberries.
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