A Simple Baked Oats Recipe For One

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This baked oats recipe for one is full of simple ingredients and so easy to make. Plus, once you have the base recipe mastered, there are so many different ways to make it your own. Whether you love it plain and simple with perhaps a sprinkling of brown sugar, with fresh fruit on top, or drenched in almond butter. Experiment with the foods you love – spreads, sauces, nuts & seeds, even greek yogurt dolloped on top.

The best part about this recipe is that it’s so simple and versatile so breakfast never has to boring again. You can even make it ahead of time, keep it in an airtight container and heat up as and when you need it, All you’d need to do is scoop out your portion into a casserole dish, or individual ramekins and heat in the oven or microwave until steaming. You could even make it into a dessert by adding a scoop of your favourite ice cream to it. There is something so satisfying about the hot and cold element – delicious!

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Why Is Breakfast So Important?

A constantly debated question in the nutritional world – is breakfast really the most important meal of the day? Studies have shown that there may be a link between people who skip breakfast and overeating throughout the rest of the day. 

This can be an issue because it can lead to you becoming overweight, particularly if you pick at unhealthy food in the lead-up to lunchtime to snack on. Weight gain caused by a lack of breakfast can also be linked to the fact that not eating breakfast puts your body into starvation mode. This increases your body’s insulin response, which then causes your body to store more fat. 

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A Healthy Alternative

The American Heart Foundation reported that people who eat breakfast each day tend to have lower rates of heart disease, high blood pressure, and bad cholesterol. Then there is the fact that research has shown that when your body isn’t fed, your mind suffers as a result, which can mean that you find it harder to concentrate and focus while at work, which can impact your productivity and job performance. 

Bearing all of that in mind, below is a guide to the importance of eating a breakfast that will reduce your risk of weight gain and will give your concentration and focus a boost. 

Control Those Calories

The calories that you consume at breakfast help to fuel your brain, elevating your short-term memory. Of course, consuming too many calories can lead to you feeling drowsy and sluggish, so it is essential to find that perfect balance. Aim to get between 300 and 500 calories from your breakfast.

Get The Right Nutrients 

For your morning meal, try to include a combination of protein, fat and complex carbohydrates. This combination of nutrients will improve your memory and will give your body the energy boost that it needs at the start of the day. Carbohydrates are the most important part of your morning meal as these have the most significant impact on memory, so make sure to include these in your breakfast. 

When To Eat Your Breakfast

Research has shown that for the best results you should aim to eat breakfast within 2 hours of waking up if you want to get your body into gear and fuel your memory.

Related Post – Healthy & Delicious Breakfast Recipe

However, this isn’t the case for everyone. If you are someone who wakes up feeling super hungry, then yes, eat as soon as you get up. If you don’t get that hungry first thing, maybe wait a little bit until you feel those hunger pangs start to arise. Eating when you aren’t hungry could end up with you overeating, or consuming more calories than you need in a day.

Listen to your body and eat when you feel like it. However, if you are looking to change your eating habits, try eating first thing, even if you aren’t hungry to see if you can change these patterns.

What Should You Eat For Breakfast? 

There are plenty of options when it comes to breakfast. However, you need to eat ‘smart’ to ensure that your breakfast is as effective as possible. Anything with fruits and/or vegetables is an ideal way to start the day as they offer you everything that you need for a strong start and lots of energy. How about popping a selection of frozen fruits into a powerful smoothie machine along with almond milk for protein and a handful of oats for complex carbohydrates?

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Love eggs? How about adding sliced vegetables to an omelette? Or, what about having poached eggs on whole grain bread with smashed avocado?

Any form of porridge is another good option, whether baked, overnight oats, a simple porridge on the hob, or microwave. This baked oats recipe for one is just one way to start the day right and fuel your body with all the nutrients it needs. 

Baked Oats For One Recipe

Recipe Notes

Plant Based Milk Options

For this recipe, I used the Koro Organic Oat Drink. It seems to work really well in this recipe, making it creamier than using other types of plant-based alternatives. I think it’s something to do with it being made from oats that give it the velvety texture in the oats. Of course, you can use any milk, plant-based alternative or even raw nut milk for your oats recipe. However, don’t forget to use BECKY5 for 5% off your order if you do use the Koro oat milk.

Protein Powder

If you want your baked oats to be slightly creamier in texture, simply add one scoop of protein powder, with an extra 50 mls of your choice of milk. This won’t affect the baking time but is the perfect way to add some extra protein to your diet.

Add Some Chia Seeds

For an extra source of healthy fats, add half a teaspoon of chia seeds in to the mixture after it’s finished in the blender and give it a good stir. You won’t taste them in the recipe but they offer so many great health benefits.

Create New Recipe Combinations

The recipe above is a basic, plain recipe. However, it’s simple enough to add in fruit, nuts, seeds, sauces, protein powder…etc.

Peanut Butter & Jam Baked Oats

For example, if you wanted to have a peanut butter and jam combination, all you would need to do is add 2 or 3 chopped strawberries and a spoonful of peanut butter when adding everything to the mixing bowl. Then, once you’ve poured it out into your oven dish, dollop a few extra spoonfuls of peanut butter lightly on the top for an extra nutty taste.

Chocolate Protein Baked Oats Recipe

If chocolate is more your style, how about a chocolate version for your baked oats? In that case, all you need to do is use the below ingredients with the same instructions as above.

• 1 scoop of chocolate protein powder, or cocoa powder if you don’t want to use protein powder
• 1 tsp vanilla extract
• 45 grams Rolled Oats Or quick oats
• 120 mls Non-dairy milk
• 75 grams Unsweetened Applesauce – or 1/2 ripe banana mashed
• 15 mls Liquid Sweetener
• 1/2 tsp Baking Powder
• 1/2 tsp Chia Seeds
• 1 Small handful of sugar free or dairy free chocolate chips

The chocolate chips will give your baked oats some deliciously gooey puddles of chocolate for you to bite into when it’s finished baking.

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Carrot Cake Protein Oats Recipe

Perhaps you’re on the carrot cake trend at the moment and can’t get enough of the stuff. If so, simply use this quick recipe below with the same instructions as above…

• 1 scoop of carrot cake protein powder
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 45 grams Rolled Oats Or quick oats
• 120 mls Non-dairy milk
• 75 grams Unsweetened Applesauce – or 1/2 ripe banana mashed
• 15 mls Liquid Sweetener
• 1/2 tsp Baking Powder
• 1/2 tsp Chia Seeds

How would you make your protein-baked oats recipes?

Without a doubt, breakfast is the most important meal of the day, so don’t make the mistake of skipping it. Try this baked oats recipe for one and see if you can make your breakfast more fun and interesting.

What would you put with your oats for breakfast?