Need a quick and easy breakfast or snack? Try my baked oatmeal squares. Mix in your favorite toppings and enjoy this filling treat any time of day.
The Story
Oatmeal for breakfast? A tale as old as time. Take a walk on the wild side with my baked oatmeal squares. There’s no limit to what you can create! Whip up the base and add your choice of nuts, seeds, dried fruits, or chocolate and cocoa products. My favorite combination just happens to be walnuts, dried tart cherries, and chocolate chips. You can even go the extra mile with pumpkin seeds and cacao nibs!
The best part? This recipe is simply delicious. Whenever I’m feeling hangry on the go or at home, they instantly curb my cravings. That’s a miraculous feat, because I never have enough snacks.
Bonus: Health Benefits
Did you know that flax seeds are one of the oldest crops? A tablespoon of this (ground) superfood packs a nutritious punch. It’s fully loaded with vitamins, minerals, protein, and dietary fiber (8-12% RDI). For vegetarians and vegans, flax seeds are one of the best sources of omega-3 fatty acids, specifically ALA.
Give your gut a break from gluten and embrace rolled oats. You’ll find manganese, phosphorus, magnesium, copper, iron, zinc, folate, thiamin (B1), and pantothenic acid (B5) in ½ cup of dry oats! They’re also rich in fat, soluble fiber (beta-glucans), protein, and antioxidants! In other words, this whole grain nourishes healthy gut bacteria, balances blood sugar levels, and increases satiety.
3. Non-Dairy Milk
Choose from crowd-favorites like soy, almond, cashew, coconut, oat, or hemp. Talk about variety! Surprisingly, many dairy-free milks have as much or more calcium than cow’s milk without the negative side effects… In some, dairy consumption can trigger acne, allergies, asthma, digestive distress, intestinal bleeding, and eczema.
4. Maple Syrup
Maple syrup is a tasty sugar alternative! This ingredient abounds in antioxidants (up to 24), zinc, manganese, potassium, and calcium. It also ranks lower on the glycemic index—preventing spikes in blood sugar and insulin levels! Plant-based compounds, found in this natural sweetener can reduce oxidative stress and fight inflammatory diseases. Who knew?
5. Nuts
Raw, roasted, whole, chopped, or blended. It doesn’t matter how they come. I’m nuts for nuts! It’s no secret that your brain thrives on the healthy fats found in almonds, Brazil nuts, cashews, pecans, pistachios, and the like. Walnuts are my go-to for baking! They’re overflowing with health benefits.
6. Seeds
We’ve already touched on flax seeds. But did you know that chia, poppy, pumpkin, sunflower, and hemp are also nutritional powerhouses? Add them to your desserts for a nice crunch, earthy flavor, and boost of fiber!
7. Dried Fruit
Raisins, dates, prunes, figs, apricots, cranberries, and cherries are popular in the kitchen. These energy-dense bundles of joy are fortified with micronutrients, fiber, and phenolic antioxidants. Let’s put this into perspective. Dried fruit may contain up to 3.5 times the fiber, vitamins, and minerals found in fresh fruit. Always opt for varieties without the added sugar! Like this one.
8. Dark Chocolate
Quality chocolate is brimming with fiber, iron, magnesium, copper, and manganese. Most importantly, raw cocoa beans—the foundation of chocolate—score high for ORAC (oxygen radical absorbance capacity) or the antioxidant activity. And we can’t forget: it’s delicious!
The Recipe: Baked Oatmeal Squares
This recipe, created by Reel Dishes founder Nicole Smolen, was commissioned by JulieTangNutrition.com.
When I crafted this recipe, I had nutrition, flavor, and sustenance in mind. Who wants to eat a snack and feel hunger pangs in 30 minutes? I certainly don’t. Eat a baked oatmeal square on your morning commute, afternoon hike, or evening stroll. Alternatively, a foamy latté and oatmeal bar could pair nicely with your movie binge from the couch. That’s my speed!
Baked Oatmeal Squares
Equipment
- 1 Muffin or Square Baking Pan
- 1 Large Mixing Bowl
- 1 Medium Mixing Bowl
- 1 Plastic Spatula
- 1 Whisk
- Measuring Cups & Spoons
- Non-Stick Spray
- Fork (to mix the flax "eggs")
Ingredients
- 2 flax eggs (2 tbsp. ground flaxseed meal + 6 tbsp. water)
- 3 cups old-fashioned rolled oats
- 1 teaspoon baking powder
- ½ teaspoon sea salt
- 1.5 cups non-dairy milk (unsweetened)
- ¼ cup pure maple syrup (Grade A)
- ¼ cup nut butter (see note)
- ½ cup apple sauce (unsweetened)
- 1 teaspoon vanilla extract
Mix-Ins
Choose ½-1 cup of the following:
- dried fruit (cranberries, cherries, mango, desiccated coconut, etc.)
- chocolate chips, carob chips, or cacao nibs
- seeds (pepitas, sunflower, hemp seeds, etc.)
- nuts (walnuts, cashews, peanuts, etc.)
Instructions
- Preheat the oven to 350 degrees F. Coat your pan with non-stick spray or use liners.
- Prepare the flax eggs. Combine the ground flaxseed meal with 6 tablespoons of water. Stir well and allow it rest for 10-15 minutes.2 flax eggs
- In a large bowl, mix the dry ingredients: oats, baking powder, and salt.3 cups old-fashioned rolled oats, 1 teaspoon baking powder, ½ teaspoon sea salt
- Next, you’ll whisk the wet ingredients together in a smaller bowl. This includes the non-dairy milk, maple syrup, nut butter, apple sauce, vanilla extract, and prepared flax eggs.1.5 cups non-dairy milk, ¼ cup pure maple syrup, ¼ cup nut butter, ½ cup apple sauce, 1 teaspoon vanilla extract
- Pour your wet ingredients into the large bowl.
- Mix in your toppings of choice. I chose ¼ cup dairy-free dark chocolate chips, ½ cup chopped dried cherries (naturally sweetened with apple juice), and ¼ cup chopped walnuts.
- Bake for 35-40 minutes or until the edges are golden brown.
Notes
- You can always substitute a mashed ripe banana for ½ cup of applesauce.
- It’s best to use a neutral nut butter. Cashew or sunflower are wonderful choices!
- I recommend chopping any nuts and dried fruit before adding to your bars.
- Aurora Natural makes the most incredible dried cherries, naturally infused with apple juice! Find them here.
- Once baked, these nourishing squares hold up for days in the fridge. Just toast them for 3-5 minutes before devouring!
