Baked Blueberry Oatmeal (E)

Low carb dieting used to have me missing something….healthy carbs! Trim Healthy Mama has something that low carb plans don’t, E meals!  E meals are E for Energizing! These meals have up to 45 carbs in them and a tsp or so of fat.  At first, some find E meals a challenge, especially if they are used to a low carb/Atkins type lifestyle.  Don’t let it become harder than it is.  I loved baked oatmeal and there are many recipes all over the web that you can use.  I thought I’d jot down my version for you to try! Here’s a single serving recipe if you want to try it first: Single Serving Blueberry Baked Oatmeal

Blueberry Baked Oatmeal (E)~

6 cups old fashioned oats
2 1/2 Tbs THM Sweet Blend or double that if you use Truvia
1/2 cup unsweetened applesauce
4 cups unsweetened almond milk
1 1/2 tsp baking powder
1/3 cup 0% Greek yogurt
2 cups blueberries
1 tsp vanilla
1/2 cup egg whites
1 tsp cinnamon
pinch of clove
2 1/2 Tbs chia seeds

Just mix all the ingredients together in a bowl and dump the mix in a large, 9 by 13 casserole dish. Bake at 350 for 25-30 minutes.

I use other fruit in this recipe as well.  You can replace the blueberries with apples, raspberries, strawberries, peaches or even pumpkin.  I’d use about 3/4 to 1 cup of pumpkin and I’d cut out the yogurt since pumpkin is creamy. I would also add more cinnamon and clove if I was using apples, peaches or pumpkin. You could maybe even dice up one full banana in the recipe to make a banana bread flavored breakfast bake.  I change it up often and try different flavor combinations.

4.8 from 8 reviews
Baked Blueberry Oatmeal (E)
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 10
This is an easy recipe that can be put together the night before! I enjoy eating it cold just as much as I like it warm. I almost prefer it cold.
  • 6 cups old fashioned oats
  • 2½ Tbs THM Sweet Blend or double that if you use Truvia
  • ½ cup unsweetened applesauce
  • 4 cups unsweetened almond milk
  • 1½ tsp baking powder
  • ⅓ cup 0% Greek yogurt
  • 2 cups blueberries
  • 1 tsp vanilla
  • ½ cup egg whites
  • 1 tsp cinnamon
  • pinch of clove
  • 2½ Tbs chia seeds
  1. Mix all the ingredients together in a bowl. Pour into a lightly greased baking dish. I use a 9 by 13 glass dish. Bake for 25-30 minutes on 350.
Nutrition Information
Serving size: 10

This may sound odd, but I love it cold!  After it cools, I store it in the refrigerator.  I honestly cut a piece, add some berries (frozen or fresh) and I pour some unsweetened almond milk over it.   You can eat it either way.  Don’t forget your protein!!  I usually put a 1/2 cup of Greek Non-Fat yogurt on top that has been sweetened with some THM Sweet Blend and vanilla.  YUMM-O!  If you don’t love yogurt you could do a Fuel Pull Fat Stripping Frappe’ (page 240) to add in some protein.  I even make up half of a recipe of a frappe’ when I need some extra protein in an E meal.  The protein helps you stay satisfied for longer.

BlueberrybakedWhy the chia seeds?  Well, they are filling and full of good fat!  It’s a good idea to have that tsp of fat in your E meals.  Chia seeds are a fun way to add them in this recipe.  You can leave them out if you don’t have them, but I like it.  Look up the benefits of the chia seed.  You’ll be impressed. If you decide not to use the chia seeds, you could put 1 tsp of butter on top of your baked oatmeal slice. You need that yummy, good fat in your E meals.

I’ll post a single serving of this soon!  Enjoy!

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Pin: Baked Blueberry Oatmeal

For a single serving recipe: Baked Blueberry Oatmeal-Single Serving (E)


Baked Blueberry Oatmeal (E) — 83 Comments

  1. Thanks for the recipe…it looks amazing!! Can I ask a question about adding vanilla or other extracts/flavorings to greek yogurt? I had been doing that for several weeks while on THM till I read a post about the alcohol in most of the extracts/flavorings killing the active live cultures in yogurt….so I stopped…but miss it dearly…what are your thoughts on this? Thanks for your reply!!

  2. I’m new relatively new to Pintrest. I’ve been seeing recipes from Thin Healthy Moms, (not a member at this point) but so many sound so good and healthy I wanted to share. I hope I’m not stepping on toes. Nan

  3. This was really good. I used raspberries and cut the sweetener to less than half. (I don’t have a sweet tooth at all) I will def make this again.

  4. Please – what is THM Sweet Blend – I am from New Zealand and don’t know that product

  5. If I had a Fat Stripping Frappa for breakfast and ate this a couple of hours later as a “snack” without adding any protein, is that a problem?

    • Katrina,

      My only concern is that you wouldn’t be full enough to hold over until lunch. The lean protein in E meals really keeps us full until our next meal. You can try it and see…

  6. Thank you sooooo much for this recipe Jen! I whipped it up last night for my super hard working hubby for a quick breakfast for him in the morning (he gets up at 4am) and a third of the 9×13 pan was gone! Yay! I left out the blueberries as he doesn’t prefer them so this morning, I thawed about 1 cup of frozen blueberries, added a bit of 0% Greek yogurt, stirred it up and poured it over the baked oatmeal. A bowl full of yumminess!!! 🙂

  7. I made this for breakfast this morning and it was wonderful! I’m used to a little drier consistency in my baked oatmeal so ended up baking it for about 20 minutes longer. I may cut out a little more of the almond milk next time, but it was great as-is. I love the addition of the chia seeds. I always forget about those little guys and they add so much goodness to this dish without affecting the flavor at all. Love that! Thank you, Jennifer!!!

  8. I just made this and forgot to put the egg whites in. I am so upset that I wasted all the ingredients. I tasted it though and it’s not bad. I am going to put it in the fridge and see what happens. Any thoughts or suggestions? 🙁

  9. This looks incredibly good! I am preparing the 1-serving option for tomorrow morning – and wondering, if I don’t have applesauce in the house, can I substitute anything else?

  10. YOU are a treasure!
    Thanks for taking the time to experiment and for posting all the recipes!

  11. I want to try this in the morning but I don’t have sweet blend. I do have Pure Stevia and Xylitol…which do you recommend and how much would the substitution be? TIA!

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  13. Could I use whole eggs and a little bit of walnuts for a crossover? I am EBF my 4 month old daughter and need something quick to grab while getting ready for work.

  14. This looks great but you’re quite wrong about Atkins not allowing oatmeal. Many (most?) people say they “tried Atkins and it didn’t work” when what they really did was stay in the first phase (which is restrictive, by design) and fail to move into the later phases which allow any food you can imagine. Dr. Atkins always said to limit that first phase to two weeks, then start adding things in little by little to determine your carb tolerance. When his company was sold after his death, they maintained the allowance of *all* foods, including oats!

  15. To clarify, if someone accustomed to Atkins is having a hard time incorporating higher carb meals, it’s quite likely they didn’t follow the plan correctly. That said, this one is on the menu for Saturday!

  16. Thank you so much for this great recipe. I have been having trouble with my E meals, not because I was ever on a low carb diet, but because for me the types of Carbs are so limited and it seems like a lot of the e-meals I want to make have to have multiple parts, something that doesn’t work for me in a breakfast. I actually added ALOT more egg whites and doubled the yogurt(reducing the almond milk) and bumped this up to having 11g of protien so that I can eat it alone if I need to because I only have a small appetite in the morning. It still tastes awesome.

  17. I made this recipe and it is very good but concerned about the serving size. You said it serves 8 so I cut my 9×13 dish up into 8 pieces after baking and was wondering due to the amount of oats if it should be 12 servings? Just don’t want to sabotage myself.

      • Ok. Thinking that 6 cups of raw oats was used instead of 6 cups of already cooked oats making it a higher carb count. Trying to figure this out. Thanks

  18. I’m making this with 2 C chopped apples instead of blueberries. I was wondering if the serving size would need to be reduced with apples instead of blueberries since they have more carbs. I plan on adding about 1 C of Greek Yogurt for added protein (otherwise I’m starving with E meals) and want to make sure that’s ok with this recipe too.

  19. So my question is I don’t have any applesauce what can I sub that part with should I just at more almond milk? Thank you

      • I don’t soak them, but I guess you could. If you don’t have applesauce…I have a.) chopped up apples and nuked them and made my own. or b.) left it out and added a bit more almond milk. I hope it will still turn out well for you! 🙂

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  21. Whipped this up this morning. Was asO good. I had to divide it in half foe my small family and I added 1/2 scoop of THM Pristine Protein Powder. It was fantastic. My picky kids gobbled it up

  22. Pingback: Baked Oatmeal (Gluten, Dairy, Egg and Soy Free) | A Home with Purpose!

  23. I try to click on recipes on your cite but my computer give me an alert Waring me not to go forward…to back out. Can you explain why it not safe.

    What’s THM ??

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  25. Jennifer,
    I love this recipe and make the single serving one often. I was wondering, could I still have a trimichinno light? I use 1/2 tsp of butter and 1/2 tsp of coconut oil and 1 tsp of protein powder or do the chia seeds put me over my fat allowance in an E setting. Thanks

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  27. Hi Jennifer,

    Are you sure the amount of old fashioned oats is correct. It seemed like so much for just eight servings I changed it to five cups and it still was unbelievably filling, especially when I added some yogurt to get extra protein. According to the oatmeal box, you only need 1/4 Cup to make enough oatmeal for each servicing. So to make eight servings we should only need about two cups. Even E meals are only supposed to be about 45 carbs so it’s way too much. I’m going to try it with only four cups next time and see how it goes. I love the taste and the recipe which is why I keep trying it, but I think there must be a typo in the oatmeal portion of the recipe.

    • I am editing the post to say 10 servings for now. I am off by 1/8th cup of raw oats per serving. You can have up to 1 1/4 cup of cooked oats in an E setting if you are following THM.

      • Hi Jennifer,
        It’s supposed to be cooked oats? (It doesn’t say cooked). I was putting uncooked oats in. LOL No wonder it made me so full. I will try it again with six cups of “cooked” oats. You probably won’t have to change it to ten servings as long as you change it to specify that it’s “cooked” oats.
        It will probably taste a lot better too when I stop adding four times the amount of oatmeal it calls for. Looking forward to trying it again the right way this time. 🙂 (It’s supposed to be cooked oats, right?).

  28. Pingback: Baked Blueberry Oatmeal- Single Serving (E) | A Home with Purpose!

  29. Thank you, Jennifer, for a wonderful recipe. I made this today – I love blueberries and this came out really great. It tastes as good as it smelled while it was baking! Susan

  30. This is my go to recipe for baked oatmeal. I love it for E breakfasts and my family loves it. I am whipping up a batch for my 2 E days this week tonight to have ready for the morning and my daughter is already trying to claim it before it is even baked. Thanks for a FANTASTIC recipe!!!

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  32. I have this in the oven now. I had to do a little subbing. I only had a cup and a half of blueberries, so I added a half cup of peaches. Didn’t have applesauce, so I subbed a smashed banana. Hope I didn’t go over the carb limit for E, but I’ll eat it anyway… It smells amazing!

  33. Thank you! Thank you! Thank you! This is a FABULOUS “E” meal for me!!! I love it with either the 0% Greek yogurt or a Carmel Chocolate Fat strippin Frappe. “E” meals are definitely my hardest but this and the Pineapple Upsidedown Cake (page 290) are great winners for me. <3

  34. Made today and it’s very filling and yummy. Even my non THM friends like it 😊 Thank you for all your amazing recipes.

  35. Hi, Jennifer, Thank you so much for this GREAT recipe.The whole family enjoyed this. I am new to THM. I am not used to eating breakfast. So the portion of baked oatmeal (9×13 pan cut into 10 portions) is plenty for me. Adding additional yogurt or a fat stripping frappa is just to much for me. How can I add more protein or do I really need to? Would a glass of beauty milk work? Should I leave out the 1 teaspoon of MCT oil called for in the beauty milk recipe? Since this is a E meal I don’t want to add any more fat to it. Again Thank you for sharing all your fabulous recipes.🙂

    • Hi Toni! Welcome to “the plan”! I’m so glad you found my website. Lots of THM info and recipes here.

      On the recipe, you could leave out the chia seeds. It’s the healthy fats that I added. 🙂 Then you can keep your MCT oil. You can have 2 tsp of MCT oil in an E or’s that special oil that you can have the extra tsp of. Handy. 🙂 Or you could keep the recipe as is and just leave it out of the drink. I guess you could have a little less oatmeal bake if you want. Maybe you can half a frappe’ or as you said, enjoy a slimming protein drink that isn’t so big. <3

  36. I have tried the single serve version of this and it was phenomenal! I want to make the pan of it for the weekend. Here is my question: I don’t have yogurt or applesauce. Can I sub extra almond milk and ad 1 or 2 scoops of protein powder to the mix? I didn’t use applesauce in my single serve and it was fine.

  37. I absolutely love this oatmeal. It freezes very well and sometimes I have a small piece for a snack as well as a larger piece for breakfast. Thanks again for a wonderful recipe!

  38. Yum! I used 3 3/4 cups of almond milk and cooked for 35 min. It came out just soft enough for me, but it was also still pretty hot. Waiting to see if it firms up a bit as it cools. I also used a berry applesauce from Trader Joe’s (I didn’t have plain) and frozen blueberries. It all worked! I would probably like it a little sweeter (just starting up THM, though, so still have a sweet tooth) and with a little more cinnamon (I used Ceylon, which I find to be not quite as strong as cassia). I plan to be eating this all week for breakfast! Looking forward to trying other flavors! Thanks!

  39. HI Jennifer,
    Great recipe! I was wondering if we could add a scoop of protein powder to it, for the extra protein? I think THM protein powder gets baked into other things, so could we add it here?