The perfect meal prep breakfast

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Baked Oats

Rolled oats tend to dominate ‘healthy breakfast’ lists, and for good reason. They are packed with many goodies such as low GI carbohydrates, soluble fibre and prebiotics, which help to stabilize blood sugar levels, reduce cholesterol absorption, and improve gut health.

If you’re a fan of bulk-prepped meals like us, baked oats are a brilliant weekday breakfast option. We’ve collected 4 delicious baked oat recipes that are sure to satisfy you until your morning tea or lunch break. Store your baked oat creations in the fridge for up to 5 days, and when ready to eat, simply reheat and serve with our suggested sides.

1. Semi dried tomato, feta and parsley baked oat muffins with basil pesto (serves 6):
Preheat oven to 180C. In a large bowl, combine 2 cups of rolled oats, 2 cups of your chosen milk, 1 whisked egg, ½ tsp baking powder, ½ tsp garlic salt, ½ tsp cracked pepper, 1/3 cup diced semi-dried tomatoes, 1/3 cup crumbled fetta, and ½ cup chopped continental parsley leaves. Let the mixture rest for 10 minutes, to allow the oats to start soaking up the milk. Meanwhile, lightly grease 6 large muffin holes (or 12 small holes) in a muffin tin. Transfer mixture into the holes, and bake for 15-20 minutes, or until set in the middle (check with a knife or metal rod). Top each muffin with 1tsp basil pesto.

2. Cheesy zucchini and carrot baked oat slice with spinach and chilli jam (serves 6):
Preheat oven to 180C. In a large bowl, combine 2 cups of rolled oats, 2 cups of your chosen milk, 1 whisked egg, ½ tsp baking powder, ½ tsp garlic salt, ½ tsp cracked pepper, 1 shredded zucchini (pressed in a sieve to drain excess liquid), 1 shredded carrot and ¾ cup reduced fat grated tasty cheese. Let the mixture rest for 10 minutes, to allow the oats to start soaking up the milk. Meanwhile, line a slice tin with baking paper. Transfer mixture into the tin and bake for 20-25 minutes, or until set in the middle (check with a knife or metal rod). Divide into 6 or 8 portions and serve with fresh spinach leaves and 1tsp chilli jam (or sriracha).

3. Vegan mushroom, asparagus and thyme baked oats (serves 6):
Preheat oven to 180C. In a small bowl, combine 1tbs ground flaxseeds with 2 ½ tbs water and allow to sit for 5 minutes (this is called a ‘flax egg’). In a separate large bowl, combine 2 cups of rolled oats with 2 cups of unsweetened almond milk, ½ tsp baking powder, 3 sliced spring onions, 2tbs thyme leaves, ½ tsp salt and ½ tsp cracked pepper. Allow to sit for 10 minutes, with the oats soaking up the milk. Meanwhile, heat 1tsp olive oil in a pan and sautee 2 cloves of crushed garlic, 1 cup of sliced mushrooms and 1/2 cup of diced asparagus until soft and browned. Add cooked vegetables and ‘flax egg’ to the oat mixture and gently stir to combine. Line a slice tin with baking paper and transfer mixture into the tin. Bake for 20-25 minutes, or until set in the middle (check with a knife or metal rod). Divide into 4 portions and serve with 1tsp grated vegan cheese and fresh cherry tomatoes

4. Vegan baked oats with raspberries and almonds (serves 6)
Preheat oven to 180C. In a large bowl, combine 1.5 cups of rolled oats with 2 cups of your unsweetened almond milk, 1/3 cup almond meal or LSA, 1 large ripe banana (mashed), 1 tsp baking powder, 1tsp ground cinnamon, 1tsp vanilla essence and a pinch of salt. Next, gently fold through 1 cup of frozen raspberries and 1/3 cup flaked almonds. Allow mixture to sit for 10 minutes, while oats soak up the milk. Meanwhile, line a slice tin with baking paper. Transfer mixture into the tin and bake for 30-40 minutes, or until set in the middle (check with a knife or metal rod). Divide into 6 portions and serve with a dollop of almond yoghurt (or Greek yoghurt for non-vegan)

Samantha Stuk Posted by: Samantha Stuk

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