(No Flour • No Added Sugar)
🛒 Ingredients (3 servings)
- 1 cup (90g) rolled oats
- 150 ml warm milk (about ⅔ cup)
- 2 apples, peeled & diced
- 20g butter (1½ tbsp), melted
- ½ tsp vanillin or vanilla extract
- 2 large eggs
💪 Protein Boost (Recommended)
- ½ cup plain Greek yogurt
or - 1 scoop (25–30g) vanilla or unflavored whey protein powder
(You can use both for even higher protein.)
🔥 Instructions
1️⃣ Soften the Oats
- Pour warm milk over oats.
- Let sit 5–10 minutes to absorb.
2️⃣ Mix Wet Ingredients
- In a bowl, whisk eggs.
- Add melted butter and vanilla.
- Stir in Greek yogurt or protein powder if using.
3️⃣ Combine
- Add soaked oats to egg mixture.
- Fold in diced apples.
- Mix until evenly combined.
4️⃣ Bake
- Preheat oven to 350°F (175°C).
- Pour mixture into a greased small baking dish.
- Bake 30–40 minutes, until center is set and top is lightly golden.
- Cool 10 minutes before slicing.
💪 Macros (Approx – With Greek Yogurt Added)
Whole recipe:
- Protein: 55–65g
- Calories: ~1,200–1,300
- Carbs: ~140g
- Fat: ~45g
Per serving (⅓):
- Protein: 18–22g
- Calories: ~400–450
With protein powder added, you can push it to:
- 70–80g protein total
🥄 How to Eat It 3x a Day for Weight Loss
- Keep portions controlled (⅓ per meal).
- Pair with black coffee or tea.
- Optional: add cinnamon for blood sugar support.
- Skip extra sweeteners — apples provide natural sweetness.
🔥 Make It Leaner (Lower Calorie Option)
- Replace butter with 1 tbsp instead of 20g
- Use egg whites instead of whole eggs
- Use unsweetened almond milk
- Add extra egg whites for protein without fat
🧁 Texture Tip
For more cake-like texture:
- Blend half the mixture before baking.
For more chewy texture:
- Leave oats whole.
