Check out this blog post for one of my most-requested recipes, my fall-themed baked oats! Super simple and great for making the most out of autumn flavors.
As of yesterday (September 22nd), we have finally arrived. We made it. It’s officially fall. While the weather in Kentucky may still be a bit summer-esque (aka sweating my eyeballs out any time I go outside after 12pm), my body is ready. I’ve unboxed my scarves and sweaters, the leather boots are being dusted off, and my house is filled with the aroma of fall-themed candles… And these fall themed baked oats!
Oatmeal is one of my go-to postworkout meals (I also alllllways eat oatmeal before I go to bed). Ever since I was little, I’ve had a thing for oats. It started out with a simple love affair with good ol’ Quaker Maple & Brown Sugar packets with butter and brown sugar. I remember eating that before catching the bus to school, on the weekends, whenever I could have it. When I get colds/get sick, one of my favorite get-well-soon rituals is tucking into a big, warm, cozy bowl of oatmeal. That passion and affection stuck with me all throughout adolescence and now into adulthood. Am I an adult? I can legally buy alcohol, so I guess that counts for something, right? Whatever.
Then we have fall… Fall and summer are my two absolute favorite seasons. Every year, once that “back to school” time hits, I’m ready to see the leaves changing, don a beautiful sweater and big scarf, have bonfires, go to a pumpkin patch, and revel in the best part of fall – the flavors. Apple, cinnamon, caramel (salted caramel, thanks very much), maple, and pumpkin… I eat these flavors basically year round since I love them so dearly, but fall is when we celebrate them. When we eat them as many times per day as possible. When we spend exhorbitant amounts of money at Target buying all of the fall-themed treats… Or is that just me? Regardless, whether I am alone or we stand in fall-fanatic unity, this is my season.
Soooo let’s get into it with this recipe! This one is perfect for cozy mornings with a cup of coffee – my favorite way to enjoy this meal.
Bonus points if you add some carrot cake peanut butter from The Lion’s Choice. My discount code is “EMILY”! Be sure to check them out on www.thelionschoice.com
Pumpkin Apple Baked Oats Recipe
Serves: 1 (tip: if you’re cooking for a family or want to meal prep some breakfast for the week, simply multiple the recipe by your desired number of servings and use a big casserole dish! You’ll need a bigger bowl to do the microwaving, but you could also just nix the microwaving altogether, add the water or milk to the dish, and increase bake time)
Cook time: ~20-30 minutes total
-2 packets of Oatfit oatmeal. I use one packet of the cinnamon roll flavor and one packet of the maple & brown sugar flavor. Because I can. You’re free to use any variety of quick-cooking oats that you prefer!
-2 egg whites
-200g fresh apples (Gala apples pictured)
-1/2 scoop PEScience Select Protein, snickerdoodle flavor. Or, if you want a bit of a caffeine boost, try the Select Café series in Caramel Machiatto flavor (discount code “EMILY” saves you 30% on all orders on www.pescience.com !)
-1/4 cup pumpkin purée (generic store brand works just fine!)
-Stevia, salt, and cinnamon to taste
-Optional: carrot cake The Lion’s Choice peanut butter (but is it really optional?
-Optional other favorite toppings: candied nuts such as walnuts or pecans, white chocolate chips, carrots baked in/on top (I love carrot cake, so this is a personal fave), Reese’s pumpkins, fig pieces… get creative!
Utensils needed: ceramic/stoneware bowl (oven-safe). A pizookie pan is optional (and makes for cool photos plus a more rustic feel), but isn’t required as long as your bowl is oven-safe!
Preheat oven to 350F.
I start by cooking my oats in my usual fashion – start with just enough water to cover the oats, cook for one minute. Incrementally add small amounts of water, stir, and repeat the cooking process until you have reached your desired consistency. I find that adding water incrementally works best to help the oats soak up the most water and get the most “voluminous.” More bang for your buck. More beauty for your bowl. You get the idea.
Once you’ve reached a satisfying consistency with water alone, stir in the egg whites. Microwave for ~30 seconds, then stir to break up the egg whites. I don’t particularly care for chunky egg whites in my oatmeal. Microwave another 30 seconds. The egg whites will make the oats thicker and more voluminous as well. The taste is minimal, especially once you add the spices, any sweetener you choose, and the protein powder!
Stir in the pumpkin purée, protein powder, and any spices/sweeteners you would like to add. Chop up your apples into little cubes and stir those in too, but be sure to save a few pretty-looking, whole slices out to garnish for a nice photo if you want to take one!
If you have a pizookie pan, this is the time to spray it with some nonstick spray. If you don’t, carry on. Pizookie pan-ers, go ahead and dump your beautiful soon-to-be masterpiece into your pan.
Slide that bad boy in the oven and cook for about 20 minutes, or until they have baked to your liking. Toothpick tests work pretty well in this case, as does experimentation!
Once you’re finished cooking (and done getting impatient because you’re So. Ready. To. Eat. Already. Why are cooking minutes and treadmill minutes longer than other minutes in the human concept of time.), carefully remove your oats from the oven (please use oven mitts!) and place them on a hot pad. Add any leftover apples, peanut butter, and whatever other toppings you choose (white chocolate is a personal favorite). Hold back your excitement and let them cool for a hot sec (unintended temperature pun), and then dig in. Let your inner fall fanatic breathe easy. Grab your coffee, a good book, a cozy blanket, whatever suits your fall fancy. Make a grocery list of all the fall-themed things you want to get. Go hard. ALL OR NOTHING.
There ya have it! That’s my favorite fall oats recipe of all time. I hope you enjoyed it! If you decide to try this recipe and share online, be sure to use the hashtag #EmDuncFallOats and let me know how you like it! Tag me in an IG pic, tweet me, or snap me: @em_dunc . Happy fall, friends!
Carrot variation I made back in 2015 (hence the annoying watermark… Lol)… I definitely need to do this again with the carrot cake nut butter!
(using the Oatfit, apples, pumpkin, egg whites, and snickerdoodle protein. Feel free to add/adjust quantities or ingredients to meet your nutritional needs!)
Fat: 5g (add in nut butter or chopped nuts to up your fat content!)
Carbs: 80g (Need more carbs? Add in another packet of oats, more apple slices, or some yummy white chocolate pieces! Need less carbs? Cut down on the fruit. Or don’t. Carbs are good for ya!)
Fiber: 16g (#NaturesBroom)