Simple One Pan Make and Bake Oats
This is a great recipe for a fast, made in one baking pan, baked oats recipe for a nutritious breakfast. Like many of my recipes it takes minutes to put together and 20 minutes in the oven and then you have a delicious warm, cozy breakfast that is good year-round. I love oatmeal any time of year!
There is not one unhealthy ingredient in this recipe! In fact, each ingredient is packed with amazing healthful properties! It all starts with a banana, then add quick oats, oat milk, cinnamon, chia seeds, hemp hearts and flax meal (my go-to trio of nutritional powerhouses), coconut and blueberries (or any other berry or fruit you like) and pop the pan into the oven. So easy, family friendly, sweeten as you wish with maple syrup or honey, or maybe the banana and berries are enough, a dollop of yogurt if your style is the same as mine, and enjoy, enjoy, enjoy!
Nutrition wise, this is packed with healthy ingredients to furl you until lunchtime!
Bananas are an antioxidant and a rich source of fiber, VitB6, VitC and potassium and the antioxidant flavonoid catechin is beneficial for heart health.
Oats are a nutrient dense, gluten free whole grain, high in fiber and higher amounts of protein than other grains and oats are a rich source of manganese and phosphorous and thiamin (VitB1). Oats are high in beta glucan, a soluble fiber. When ingested, beta glucan creates a gel-like substance within the gut that binds to cholesterol to reduce its absorption and this in turn supports the lowering of blood cholesterol levels, especially levels of LDL (bad) cholesterol, which has been linked to heart disease.
Oat Milk is a great alternative plant-based milk when wanting to reduce your dairy intake. It has the same beta glucan health properties as whole oats. It is thicker in consistency than almond milk (a popular plant-based milk alternative) and acts like milk for frothing and in baked goods. It is vegan, and being made from oats, is nut free. Commercial oat milk is often fortified with riboflavin (VitB2) and VitB12.
Hemp Hearts are rich in essential fatty acids, are a high-quality protein source, contain VitB, phosphorus, potassium, magnesium, calcium, iron and zinc.
Flax Meal – a powerful antioxidant and high in fiber, contains Omega 3 fatty acids which promote heart health and rich in lignans – the fiber content – to benefit digestion. The nutrient combination in the tiny but mighty flax seed is attributed to lowering cholesterol, keeping arteries healthy, lowering blood pressure and preventing certain cancers.
Chia seeds – the seeds from the flowering version in the mint family of plants. They are an antioxidant removing free radicals from the body, they contain quercetin – an antioxidant that supports heart health, and anti-inflammatory, a good source of soluble fiber to help with digestion, are mucilaginous to help with elimination, contain magnesium and phosphorous for bone health, a rich source of Omega-3 fatty acids and are a rich source of plant-based calcium – gram for gram contain more calcium than dairy products!
Cinnamon is a powerful antioxidant, an anti-inflammatory, an antibacterial and an anti fungal. It can reduce bad cholesterol (LCL) and triglycerides, balances blood sugar and research is being done to show that cinnamon supports brain health and reduces cognition decline.
Coconut is a highly nutritious food. Coconut meat can be eaten fresh or dried. Coconuts are a rich source of manganese, which supports bone health and the metabolism of carbohydrates, proteins, and cholesterol. Coconuts are also a good source of copper and iron, which help form red blood cells, as well as selenium, an important antioxidant that protects your cells.
Blueberries are a superfood, little powerhouses of incredible nutrition, loaded with antioxidants, are anti-inflammatory, do not spike blood sugar, are a rich source of VitC, Manganese, VitK, contain the mineral folate and are fiber-rich.
As always, when you make this recipe, I would love to see your creation so please post a photo of your Simple One Pan Make and Bake Oats goodness and tag my IG account #RenataCollective or leave a comment with your thoughts!
Prep Time: 5 Minutes / Bake Time: 20 Minutes / Makes: 4-6 servings
Ingredients
1 Ripe Banana
1 Cup Quick Oats
2/3 Cup Oat Milk
1 teaspoon Ground Cinnamon
1 Tablespoon Chia Seeds
1 Tablespoon Hemp Hearts
1 Tablespoon Flax Meal
2 Tablespoons Unsweetened Shredded or Flaked Coconut
1 Cup Blueberries and Blackberries – or other berries of your choice – fresh or frozen – if frozen, do not thaw
How It’s Made
Preheat your oven to 375°F
Grease a baking dish – size: 8”x8” or slightly larger.
Mash the banana in the baking dish
Add the quick oats and stir with the banana.
Stir in the oat milk.
Stir in the Cinnamon, chia seeds, hemp hearts and flax meal.
Stir in the coconut.
Gently stir in the blueberries – reserving some or additional ones to top the oatmeal mixture before baking.
Bake for 20 minutes. The baked oats should be firm but soft.
Remove from the oven and serve immediately with a splash of maple syrup and a dollop of yogurt.
Store leftovers in an airtight container in the fridge for a few days. Leftovers reheated on the stovetop with a splash of oat milk, or reheated in the microwave, are delicious!
Enjoy!
