In the wide array of blessed things the internet has given us, the recipe to #BakedOats on TikTok has to be one of them. It’s heavenly.
Beyond a heart-warming bowl of porridge on a cold winter morning, oats are being more commonly used all-year round as part of a wide range of breakfast meals and snacks. The latest trend to hit our shores? Baked Oats. In fact, the hashtag #BakedOats has raked up over 470 million views on Tik Tok already.
Nutritionist and UNCLE TOBYS Ambassador, Kathleen Alleaume gives us the low-down on the latest trend, the dos and don’ts, and why you should be incorporating oats into your brekkie. We also have an amazing, nutritionally balanced recipe from all-star Tik Toker, Cooking with Ayeh to get your morning started.
What’s so good about oats?
Rich in wholesome flavour, oats are as nutritious as they are delicious. Here’s why you should make them part of your daily breakfast:
- They’re a natural source of energy: Oats are a natural superfood which nourish and fuel your body with energy in the form of quality carbohydrates.
- They’re full of wholegrains: Oats are an excellent source of wholegrains. Just 2/3 cup rolled oats = 60g whole grain, 12g more than the daily target for an average adult.
- They provide a source of fibre: Oats are a source of various types of dietary fibre that support a healthy digestive system, including a soluble fibre called beta glucan which helps lower your cholesterol re-absorption (as part of a diet low in saturated fat, 3g of beta glucan per day is required to lower cholesterol).
- And they’re a source of protein: Oats are a source of protein to assist with muscle growth and maintenance.
Are Baked Oats really healthy?
They can be! Cooking With Ayeh’s Banana and Almond Baked Oats recipe (below), is a well-balanced meal containing whole grain carbohydrates and plenty of protein, boosted by the addition of eggs and nuts. You just have to be conscious of what toppings and other ingredients you’re adding into your Baked Oats in the morning to ensure they’re not too kilojoule dense.
What toppings should you be including in your Baked Oats recipes and what should you be avoiding?
Just like your winter porridge, Baked Oats can be paired with pretty much anything for breakfast so go wild! From a nutrition perspective though, as a general rule of thumb, I would stick to 2 or 3 toppings or added ingredients to ensure that you’re not over-eating (from a kilojoule perspective) or incorporating too many sugars or fats into your meal.
Where possible, I would stick to seasonal fruit and veg. For the cooler months, this means lots of stone fruits like nectarine, apricot and plum and citrus fruits like grapefruit and orange. Bananas and apples are also safe choices.
Then, I would add a hearty source of protein to help appetite control and create that fulfilling feeling of fullness. Baked Oats recipes usually incorporate an egg, which can provide up to 7g of high-quality protein. I’ve also seen many include added protein powder, but I would suggest instead sticking to more whole-food sources of protein like nuts (flaked almonds or crushed cashews) and nut butters.
If you have a sweet tooth, it’s ok to add a little honey to your oats or even a drizzle of agave syrup especially if that’s what is going to help you incorporate more whole grains into your diet generally. Just be careful to limit your portions and remember to balance added sugar with the natural sugars that can be found in your fruit ingredients too.
Almond and Banana Baked Oats Recipe, by Aussie Tik Toker, Cooking With Ayeh
It’s the perfect vegan-friendly honey almond version that the perfect indulgent yet healthy alternative to porridge in the morning.
Prep: 10 mins
Cook: 25 mins
- 1⁄2 cup Uncle Tobys Traditional Rolled Oats
- 1⁄2 ripe banana
- 1 egg
- 3 tbsp almond milk
- 1⁄4 tsp cinnamon
- 1⁄2 tsp baking powder
- 1 tbsp maple syrup
- 1⁄2 tsp vanilla extract
- Pinch of salt
- Melted coconut oil or cooking oil spray
- Handful flaked almonds Garnish
- Fresh sliced banana
- Drizzle of almond butter
- Maple syrup (optional)
- Preheat oven to 180°C/350°F
- Blend oats in a high-speed blender to create a fine oat flour
- Add the banana, egg, milk, cinnamon, baking powder, maple syrup, vanilla and salt into the blender and blend for 10-20 seconds until well combined. It should be a thick runny cake batter-like consistency.
- Grease a small ramekin by brushing melted coconut oil or cooking spray, making sure to coat the bottom and all the sides
- Pour the batter into the ramekin and gently tap it on the kitchen benchtop to flatten the top
- Add the flaked almonds to the top evenly and place in the oven for 25 minutes.
- Remove and check if it’s cooked all the way through by sticking a toothpick into the centre.
- It should come out mostly clean with a few crumbs. If it’s still wet, it may need an extra few minutes depending on your oven strength.
- Let it cool for 10 minutes then garnish by adding some sliced bananas, a good drizzle of almond butter and dig in!