Global · breakfast
Blueberry Pie Baked Oats
Video by fitfoodieselma on YouTube · Open on YouTube
- Vegetarian
- Dairy-free
Contains: Gluten, Egg, Tree nuts. Check labels on stock, sauces and spice mixes.
Oats, banana and blueberries give about 8 g fibre per serve, and eggs add protein; it is sweetened mostly by ripe fruit, with about 9 g of added sugar from the maple syrup.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Heat the oven to 180°C (350°F). Use a baking dish about 30 × 20 cm (12 × 8 inches); you can mix everything in the same dish.
- Mash the bananas, then stir in the eggs and maple syrup until combined. 0:45
- Add the oats, cinnamon, baking powder and almond milk and stir carefully until combined. 1:13
- Fold in the blueberries, saving a few for the top if you like, and spread evenly in the dish. 1:46
- Bake for about 40 minutes. Let it cool for a few minutes, then cut into pieces. Eat warm or cold. 2:06
Tip. Serves 4 (our estimate; the cook doesn't say). Keeps in the fridge for the week; reheat in the microwave or eat cold. Use less maple syrup for less sugar, and serve with yoghurt.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 64%
- Protein 14%
- Fat 22%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 47% of the 55 g of net carbs come from the gluten-free oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High47%
26 µg a serve, mostly from gluten-free oats (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin E High28%
4.2 mg a serve, mostly from almond milk (79%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc High24%
2.6 mg a serve, mostly from gluten-free oats (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium High23%
301 mg a serve, mostly from almond milk (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium High23%
96 mg a serve, mostly from gluten-free oats (65%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High20%
0.3 mg a serve, mostly from ripe bananas (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron Source18%
3.2 mg a serve, mostly from gluten-free oats (61%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source17%
0.4 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Potassium Source12%
570 mg a serve, mostly from ripe bananas (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate Source12%
46 µg a serve, mostly from eggs (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source10%
8.9 mg a serve, mostly from ripe bananas (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D Source10%
2 µg a serve, mostly from almond milk (59%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 3
Vitamin K8%
9.1 µg a serve, mostly from frozen or fresh blueberries (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-38%
0.1 g a serve, mostly from gluten-free oats (33%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A7%
59 µg a serve, mostly from eggs (95%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by fitfoodieselma; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.