Creamy Chocolate Oatmeal Bake

Creamy Chocolate Oatmeal Bake

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Creamy Chocolate Oatmeal Bake

Calories: 500
Servings: 1
Prep Time: 5 min
Total Time: 25-30 min

FODMAPs Warnings:

Ingredients:

  • Rolled or Quick Oats (50 g, 1/2 cup)
  • Vanilla or Chocolate Protein Powder (30 g, 1 scoop)
  • Egg (1)
  • Rutabaga (50 g, 1/2 cup)
  • Pumpkin Puree (2 oz, 1/4 cup)
  • Cocoa Powder, unsweetened (12 g, 2 tbsp)
  • Baking Powder (1/4 tsp)
  • Frozen Strawberries (150 g/ 1 cup)
  • Calorie-free syrup (as desired)

Directions:

  1. Preheat oven to 375 F
  2. Shred rutabaga if not prepped already
  3. Blend ingredients in a medium-sized bowl until it resembles a cake-like consistency
  4. Coat oven-safe corning-ware dish with non-stick spray
  5. Add ingredients to ramekin
  6. Bake at 375 F for 20-25 min
  7. Top with frozen strawberries, calorie-free syrup, or any other topping desired (I suggest peanut butter, but I’ll always suggest peanut butter)

With the added rutabaga and pumpkin, this makes for a filling, nutrient-dense breakfast. The best part: you can’t even taste the added veggies (unless that’s a bad thing to you, but honestly, I can’t relate). Also this whole meal has about 17 g of fiber, so you know it’s gonna keep you full for hours.

I will always recommend adding frozen strawberries to any warm oatmeal dish. Trust me, it melts into your fresh-out-of-the-oven-oatmeal, elevating the experience in your mouth tenfold.

The only warning I have here is to keep an eye on the oatmeal as it bakes. If undercooked, it’ll still be gooey and warm (but you might taste the rutabaga shavings). If overcooked, it’ll be crumbly and dry (albeit salvageable with a dose of calorie-free syrup).

Okay, this one is very straight forward, and it’s a principle you can apply to any oat-based-meal you experiment with. 

To add to the carb count:

Increase the quantity of oats
Increase the amount of strawberries or add other FODMAP-friendly fruits as toppings
Opt for maple syrup instead of calorie-free syrup (but be careful not to overdo it)
And be mindful of the fiber content. There is a “too much of a good thing” tag on fiber, and if your gut isn’t used to overloading on fiber, you may feel very uncomfortable for the next few hours. It’s worth it to see how much fiber you can handle.

To subtract from the carb count:

Decrease the quantity of oats and increase the rutabaga added
The texture might take some getting used to if you opt for a higher veggie-to-oat ratio, but if calories are on the cutting block (and carbs are often the first to go) sacrifices have to be made.

To add to the fat count:

  • Add another egg
  • Top off with…wait for it… peanut butter. I guess you could opt for hazlenut butter or almond butter or *insert nut* butter, but peanut butter is always my go-to. Just be sure it’s FODMAP-friendly.

To subtract from the fat count:

  • Swap the egg out for egg whites (30 g)
  • Opt for adding cinnamon or vanilla flavorings instead of adding cocoa powder

I admit, even I can get overloaded on chocolate every once in a while (and by that, I mean very infrequently). But if you’re not a chocolate-lover, you can easily swap the cocoa powder for cinnamon, and it’s an entirely different flavor experience.

One last tip: add extracts if you have them. I’m talking almond extract, peppermint extract, vanilla extract, etc. I’ve been eyeing that rum extract on my top shelf for a few weeks now and I’m itching to try it.

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