Oatmeal Apple and Carrot Bake (WW Low-Point Recipe – Sugar-Free, Flour-Free)
If you’re searching for a healthy, flavorful breakfast or snack that’s both nourishing and fits within your Weight Watchers (WW) plan, this Oatmeal, Apple, and Carrot Bake is an excellent choice. This recipe is sugar-free and flour-free, yet full of delicious and natural sweetness from fresh fruit and dried apricots. It’s packed with fiber from oats and grated carrots, making it a filling and satisfying dish that will fuel you throughout the morning. The eggs provide a boost of protein, and the addition of warm spices like cinnamon adds comfort and depth of flavor.
This Oatmeal Apple and Carrot Bake is not only nutritious but also incredibly versatile, making it an excellent meal prep option for busy mornings. The recipe is designed to keep you satisfied without the added sugars and refined flour, perfect for anyone following a healthy eating plan. It’s also Weight Watchers friendly, with low SmartPoints values across all WW plans.
Ingredients (Serves 6)
- 2 cups (200 g) rolled oats, chopped in a blender or food processor (for a finer texture)
- 1 teaspoon baking powder (helps give the bake a light rise without any added flour)
- 1 cup (240 ml) milk of your choice (dairy or non-dairy, such as almond, oat, or soy milk)
- 1 carrot, grated (adds natural sweetness and plenty of vitamins)
- 9 dried apricots, rinsed with hot water and chopped (a natural sweetener and full of fiber)
- 4 tablespoons raisins, rinsed with hot water (adds chewy texture and sweetness)
- 1 apple, grated (a great source of fiber and antioxidants)
- 1 teaspoon cinnamon (for a warm, comforting flavor)
- 3 eggs (provides protein to keep you full longer)
Instructions
- Preheat the Oven: Begin by preheating your oven to 350°F (175°C). This ensures that your bake will cook evenly and at the proper temperature.
- Prepare the Oats: Start by blending the rolled oats in a blender or food processor until they reach a finer texture. This step helps create a more cake-like consistency without using any flour. This method is key to making the recipe flour-free while still achieving a smooth, cohesive texture.
- Rinse and Chop Dried Fruits: Rinse the dried apricots and raisins with hot water to soften them and remove excess sugar. Once they are rinsed, chop the apricots into small pieces. The apricots will act as a natural sweetener in the recipe, while the raisins add a chewy texture.
- Grate the Carrot and Apple: Grate the carrot and the apple using a fine grater. The grated apple will add moisture to the bake, while the carrot provides additional fiber and a subtle sweetness. If you prefer a smoother texture, you can chop the apple into small pieces instead of grating it.
- Mix the Dry Ingredients: In a large mixing bowl, combine the blended oats, baking powder, and cinnamon. These dry ingredients form the base of the recipe. The baking powder is essential to help the oats rise and become light and fluffy.
- Whisk the Wet Ingredients: In a separate bowl, whisk the eggs and milk together until fully combined. If you’re using non-dairy milk, ensure that it’s unsweetened to keep the recipe sugar-free. The eggs provide protein and structure, while the milk adds moisture to bind the ingredients together.
- Combine the Ingredients: Add the grated carrot, grated apple, chopped apricots, and raisins into the dry ingredients bowl. Stir everything together until all the ingredients are evenly distributed. Then, pour in the wet mixture (eggs and milk) and stir until the entire batter is thoroughly combined. The mixture should be slightly thick but pourable.
- Prepare the Baking Dish: Lightly grease an 8×8-inch (20×20 cm) baking dish or line it with parchment paper for easy removal. Pour the oatmeal mixture into the prepared baking dish, spreading it out evenly to cover the bottom.
- Bake the Oatmeal: Place the baking dish in the preheated oven and bake for 30-35 minutes or until the top is golden brown, and a toothpick inserted into the center comes out clean. The bake should have a firm texture but still be moist inside.
- Cool and Slice: Once the oatmeal bake is done, remove it from the oven and allow it to cool for 5-10 minutes. This helps it firm up a bit more. After cooling slightly, cut it into 6 equal portions. Each serving is a wholesome and satisfying portion of this healthy, sugar-free oatmeal bake.
- Serve and Enjoy: Serve the oatmeal bake warm, topped with additional grated apple, a sprinkle of cinnamon, or a few extra raisins if desired. It’s delicious as is, or you can pair it with a dollop of plain Greek yogurt or a splash of milk for added creaminess.
Nutritional Information (Per Serving)
This Oatmeal, Apple, and Carrot Bake is a nutrient-packed meal that’s low in calories and high in fiber and protein, perfect for anyone on the WW program. Here’s the nutritional breakdown per serving (1/6th of the bake):
- Calories: 190 kcal
- Total Fat: 5g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 60mg
- Sodium: 90mg
- Total Carbohydrates: 31g
- Dietary Fiber: 6g
- Sugars: 12g (natural sugars from the apple, apricots, and raisins)
- Protein: 7g
- WW SmartPoints (Blue/Green/Yellow): 5 SmartPoints per serving
WW SmartPoints Breakdown:
- Blue Plan: 5 SmartPoints
- Green Plan: 5 SmartPoints
- Purple Plan: 4 SmartPoints
This makes it an excellent option for breakfast or a snack, providing a substantial amount of energy without the worry of added sugars or refined flour. The fiber content in the oats, carrots, and fruits helps keep you full longer, making it a smart choice for meal planning or post-workout nutrition.
Why This Recipe Is Great for Weight Watchers:
- Low in SmartPoints: With just 5 SmartPoints per serving on the Blue, Green, and Yellow plans, this recipe provides a satisfying meal without adding excessive SmartPoints to your daily allowance.
- No Added Sugars or Flour: The natural sweetness from the apple, raisins, and apricots provides the perfect level of sweetness without the need for refined sugars. The absence of flour keeps the recipe gluten-free and makes it perfect for those avoiding gluten or refined grains.
- Packed with Fiber: With 6 grams of fiber per serving, this recipe is a great choice to help meet your daily fiber needs. Fiber helps regulate digestion, promotes satiety, and can even help manage blood sugar levels.
- High in Protein: At 7 grams of protein per serving, this oatmeal bake provides a good dose of protein, which helps with muscle repair and keeping you full longer. The eggs also help with the overall texture of the bake, making it moist and satisfying.
Additional Tips and Variations:
- Substitute the Raisins: If you’re not a fan of raisins, you can substitute them with other dried fruits like dried cranberries or unsweetened dried blueberries. Just be sure to check for any added sugar in the dried fruit.
- Non-Dairy Milk Options: Feel free to use any non-dairy milk you prefer, such as almond milk, soy milk, or cashew milk. Ensure that it’s unsweetened to keep the recipe sugar-free.
- Add Nuts for Extra Crunch: For added texture and healthy fats, try adding a handful of chopped walnuts, almonds, or pecans to the batter before baking. Just be mindful of the additional SmartPoints if you do so.
- Spices and Flavorings: Customize the flavor to your liking by adding a pinch of nutmeg, ginger, or even vanilla extract for a warm, cozy taste.
Conclusion
This Oatmeal, Apple, and Carrot Bake is a perfect recipe for anyone looking for a healthy, satisfying, and WW-friendly meal. It’s naturally sweetened with fruits, packed with fiber, and provides a good source of protein, making it a wonderful addition to your meal planning. Whether you’re enjoying it for breakfast, as a snack, or even as a light dessert, this sugar-free, flour-free recipe will help keep you on track with your health goals while still enjoying something delicious.
So, gather your ingredients, preheat your oven, and enjoy the wholesome goodness of this Oatmeal, Apple, and Carrot Bake. Your taste buds and waistline will thank you!