Baked oatmeal

Dietician's Tip

You can mix this in the evening and refrigerate it overnight. Just pop it in the oven first thing when you get up.


  • 1 tablespoon canola oil
  • 1/2 cup unsweetened applesauce
  • 1/3 cup brown sugar
  • Egg substitute equivalent to 2 eggs, or 4 egg whites
  • 3 cups uncooked rolled oats
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1 cup skim milk


In a good-sized bowl, stir together oil, applesauce, sugar and eggs. Add dry ingredients and milk. Mix well.

Spray a 9-by-13 baking pan generously with cooking spray. Spoon oatmeal mixture into pan. Bake uncovered at 350 F for 30 minutes.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 196
Total carbohydrate: 33 g
Cholesterol: 0.5 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 7 g
Saturated fat: 0.5 g
Serving size: About 3/4 cup
Sodium: 105 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Fats and oils: 1
Grains and grain products: 1
Sweets: 1/2

Diabetes Meal Plan Choices

Fats: 1
Milk and milk products: 1/2
Starches: 1
Sweets, desserts and other carbohydrates: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1/2
Sweets: 1/2

Last Updated May 29, 2015

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