This baked apple oatmeal is soft, lightly spiced, and naturally sweetened with apples and maple syrup—finished with the dreamiest salted date caramel frosting. I always pair it with crispy bacon and fluffy dairy-free scrambled eggs to keep my energy steady and avoid sugar crashes. It’s a nourishing way to enjoy something sweet while still feeling balanced and satisfied.
Why You Should Make This Recipe
This dish is comforting, nutritious, and super easy to prep ahead. While it might look like a dessert, it’s actually a fiber- and protein-friendly breakfast or brunch option when served with savory sides.
Here’s the real win: pairing something sweet (like baked oatmeal) with protein and fat (like eggs and bacon) helps stabilize blood sugar. This slows digestion, keeps you full longer, and prevents energy dips or cravings later on. It’s a simple habit that’s helped me feel so much better throughout the day.
Looking for another cozy, clean treat? Check out my banana bread crumb cake with vanilla glaze—it’s another gluten-free, dairy-free bake you’ll want to make on repeat.
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Baked Apple Oatmeal Ingredients
Baked Apple Oatmeal:
- Rolled oats – High in fiber and create the perfect baked texture
- Chopped apples – Naturally sweet, juicy, and full of nutrients
- Egg – Binds the oatmeal together
- Cinnamon + Nutmeg – Lightly spiced flavor
- Vanilla – Adds warmth and depth
- Baking powder – Gives a soft, cakey texture
- Salt – Enhances all the sweet notes
- Coconut milk – Creamy moisture without dairy
- Maple syrup – Natural sweetness
- Chia seeds – Adds texture and helps bind
Salted Date Caramel Frosting:
- Medjool dates – The base of the caramel, naturally sweet
- Coconut milk – Smooth, dairy-free creaminess
- Vanilla – Boosts the caramel flavor
- Sea salt – Balances the sweetness and enhances flavor
Optional Protein Sides:
- Sugar-free bacon – Crispy, salty protein + fat
- Dairy-free scrambled eggs – A savory, filling addition that balances the carbs
See recipe card for quantities.
Protein Calculations (Including Sides)
Here’s an estimate:
Baked Oatmeal (total):
- Rolled oats (2 cups): ~20g
- Egg: 6g
- Chia seeds: 4g
- Coconut milk: ~4g
- Dates: ~2g
Total (whole dish): ~36g
Per slice (⅙): ~6g
Add:
- 2 slices sugar-free bacon: ~12g
- 2 dairy-free eggs or tofu scramble: ~12–14g
Meal total: ~30g protein with plenty of fiber and healthy fats for blood sugar support
Recipe Alternatives
- Vegan-friendly? Swap the egg for a flax egg, and serve with tofu scramble instead of eggs + bacon.
- No maple syrup? Try date syrup or mashed ripe banana for a similar sweetness.
- Lower sugar version? Reduce the maple syrup or skip the frosting altogether—still delish.
- Grain-free alternative? Try my banana bread crumb cake made with almond flour.
Storage & Meal Prep
- Oatmeal: Store in the fridge up to 5 days. Freeze individual portions for longer storage.
- Frosting: Keep in a sealed container in the fridge for 4–5 days. Stir before using.
- Bacon & Eggs: Cook fresh or prep a few servings ahead and reheat in a skillet for best texture.
Top Tip
Meal prep this into grab-and-go containers: a slice of baked oatmeal + a spoonful of caramel + a serving of bacon and eggs. It’s quick to reheat and keeps you full all morning.
FAQ
Rolled oats give the best texture. Quick oats will be mushy; steel-cut will need longer cook time and more liquid.
Sure—but if blood sugar balance is your goal, I recommend adding protein and fat to slow glucose absorption.
Soak your dates in hot water for 10–15 minutes and mash by hand—still delicious, just a little chunkier.
Other breakfast ideas
📖 Recipe
Baked Apple Oatmeal with Salted Date Caramel Frosting Recipe
Ingredients
Baked Oatmeal:
- 2 cups rolled oats gluten-free
- 1 ½ cups chopped apples
- 1 egg
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- ¼ teaspoon nutmeg
- 1 teaspoon baking powder
- ½ teaspoon salt
- 1 tablespoon chia seeds
- 1 ½ cups coconut milk
- ¼ cup maple syrup
Salted Date Caramel Frosting:
- 6 –8 Medjool dates pitted
- ⅓ cup full-fat coconut milk
- ½ teaspoon vanilla extract
- ¼ teaspoon sea salt
Optional Sides (per person):
- 2 slices sugar-free bacon
- 2 scrambled dairy-free eggs
Instructions
- Preheat oven to 350°F. Grease or line an 8×8 baking dish.
- In a bowl, combine oats, apples, cinnamon, nutmeg, baking powder, salt, and chia seeds.
- In a separate bowl, whisk together the egg, vanilla, coconut milk, and maple syrup.
- Mix wet and dry ingredients, then pour into the pan.
- Bake for 30–35 minutes until golden and set.
- For the caramel frosting, blend dates, coconut milk, vanilla, and salt until smooth. Add water to thin if needed.
- Let oatmeal cool slightly, then spread or drizzle with frosting.
- Serve warm with bacon and scrambled eggs for a protein-packed, balanced meal.
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