If you’re looking for a satisfying, high-volume treat that fits your macros, this Jelly Oat Cake (High Volume Oats) is the perfect solution. It’s packed with oats, protein, and flavor, yet still light and fluffy. Whether you’re on a fitness journey or just want to enjoy a hearty, healthy dessert, this recipe is an ideal way to indulge without overdoing the calories.

Full Recipe: 

Ingredients

• 80g Rolled oats (or more if you’re not concerned with macros)

• 1 tsp Psyllium husk (optional, but improves texture)

• 250ml Almond milk or coconut milk

• 300ml Water

• 60-100ml Egg whites

• 200g Fat-free Greek yogurt

• 1 Packet sugar-free jelly (any flavor you prefer)

• 15g Cocoa powder

• Liquid stevia (to taste)

• Vanilla essence or flavor drops

Directions

1. Prepare the Base

   • Add oats and psyllium husk to a large ceramic or baking dish.

   • Pour in the almond milk, water, stevia, and vanilla essence, and stir well. Let it sit for a few minutes.

2. Microwave the Mixture

   • Microwave the mixture on moderate power (about 70-80%) for 10 minutes. Ensure the dish is large enough to avoid a mess from boiling over.

   • After 10 minutes, mix again and add the egg whites, stirring thoroughly. Add up to 100ml of water if needed. Microwave for another 10 minutes, keeping an eye on it.

3. Cool and Add Yogurt

   • Let the mixture cool until firmed up, then stir in 100g of Greek yogurt and flatten it out. Refrigerate for at least an hour.

4. Make the Jelly Topping

   • Prepare the jelly as per the packet instructions, adding cocoa powder and the remaining 100g of yogurt. Use a stick blender to ensure everything is well combined and airy.

5. Final Assembly

   • Once the base has cooled and firmed up, pour the jelly mixture on top. Place the dish back in the fridge to set completely overnight.

6. Serve and Enjoy

   • Once fully set, cut and enjoy! The consistency will be thick, and you can even cut it like a cake.

Nutrients

• Calories: 645 kcal for the whole tray (approximately 6 servings)

• Protein: 48g

• Carbohydrates: 73g

• Fat: 15g

• Fiber: Not specified, but high due to oats and psyllium husk

Why High Volume Desserts Are Beneficial

High-volume desserts like this Jelly Oat Cake are not only satisfying but also help with portion control and calorie management. By using ingredients like oats, psyllium husk, and egg whites, the recipe maximizes volume while keeping the calorie count relatively low. Oats, in particular, are a fantastic ingredient for creating a high-volume dessert, as they absorb liquid and expand, creating a dense but light texture. This means you can enjoy a larger portion size without worrying about consuming excessive calories. The inclusion of psyllium husk further increases the volume of the dish and helps improve its texture, making the final dessert more substantial and filling. High-volume desserts are ideal for anyone on a calorie-restricted diet who still wants to enjoy a larger portion of food, which can help curb hunger and prevent overeating.

The Power of Oats in Your Diet

Oats are a star ingredient in this recipe and provide numerous health benefits, making them a great addition to any balanced diet. Oats are rich in soluble fiber, particularly beta-glucan, which is known for its ability to help lower cholesterol levels, regulate blood sugar, and support heart health. Additionally, oats are a good source of complex carbohydrates, which provide steady, sustained energy. This makes them a fantastic option for anyone who needs a slow-releasing source of energy, such as those engaging in physical activity or long workdays. The high fiber content in oats also supports digestive health and promotes satiety, keeping you full and satisfied for longer periods of time. The dense texture of oats in the Jelly Oat Cake not only gives the dessert structure but also enhances its ability to fill you up without loading you with unnecessary calories.

The Role of Psyllium Husk in Texture and Health

Psyllium husk, though optional in this recipe, is a powerful ingredient that can significantly improve the texture and nutritional profile of the Jelly Oat Cake. Psyllium husk is an excellent source of soluble fiber, which can aid in digestion, promote gut health, and help regulate bowel movements. When added to the recipe, psyllium husk absorbs water and swells, contributing to the high-volume nature of the dish. It helps create a thicker, more substantial consistency, which makes the final product feel more like a cake and less like a dense, doughy mass. The fiber in psyllium husk also supports appetite control by increasing feelings of fullness, which can be especially beneficial for those looking to manage their weight or reduce unnecessary snacking. The addition of psyllium husk helps this recipe stand out by providing both texture and nutritional benefits.

Egg Whites: A Lean Source of Protein

Egg whites play an essential role in the Jelly Oat Cake recipe, contributing to its high protein content without adding any extra fat. Egg whites are an excellent source of lean protein, and they provide the structure needed to help the oats set while giving the cake its fluffy, light texture. Unlike egg yolks, which are higher in fat and cholesterol, egg whites are low in calories and contain minimal fat, making them a great choice for anyone looking to increase their protein intake without adding unnecessary fats to their diet. In this recipe, egg whites are used to help bind the oats and other ingredients together, providing both texture and nutritional value. The high protein content from the egg whites helps make this dessert more filling and supports muscle recovery, making it a great option for post-workout fuel.

The Magic of Fat-Free Greek Yogurt

Fat-free Greek yogurt is a crucial ingredient in this recipe, not only because it adds creaminess but also because it enhances the nutritional value of the dessert. Greek yogurt is packed with protein, which helps support muscle growth and repair. It also adds a slight tanginess that balances the sweetness of the jelly topping, contributing to the overall flavor profile of the dish. The thick texture of Greek yogurt helps improve the consistency of the cake, ensuring that it is firm yet soft, which makes it ideal for creating a dessert that holds its shape but still feels light and fluffy when eaten. Additionally, Greek yogurt contains probiotics, which support gut health and improve digestion. Using fat-free Greek yogurt in this recipe keeps the calorie count low while still providing the benefits of protein, probiotics, and a creamy texture.

Sugar-Free Jelly: The Flavorful Topping

The topping of this Jelly Oat Cake is made from sugar-free jelly, which brings both sweetness and a burst of flavor without the added sugar. Sugar-free jelly is an excellent choice for those looking to reduce their sugar intake while still enjoying a sweet treat. It adds a fun, vibrant layer to the dessert, making it visually appealing as well as delicious. The gelatinous texture of the jelly pairs wonderfully with the fluffy oat base, creating a pleasing contrast in each bite. Additionally, the jelly helps to keep the overall dessert low in calories, ensuring that it remains a healthy option for those who are watching their sugar intake or managing their blood sugar levels. By using sugar-free jelly, this dessert can be enjoyed without the risk of blood sugar spikes, making it suitable for individuals on low-sugar, diabetic-friendly, or keto diets.

Cocoa Powder: Richness and Antioxidants

Cocoa powder is added to the jelly topping, not only to enhance the flavor but also to provide additional health benefits. Unsweetened cocoa powder is rich in antioxidants, which help fight free radicals in the body and support overall health. The slightly bitter taste of the cocoa powder balances the sweetness of the jelly and Greek yogurt, creating a more complex flavor profile that keeps the dessert from becoming overly sweet. The addition of cocoa powder also gives the dessert a rich, indulgent taste, making it feel like a decadent treat despite being low in calories. Furthermore, cocoa powder contains essential minerals like magnesium, iron, and zinc, which contribute to the overall nutritional value of the dish.

The Convenience of a No-Bake Recipe

One of the biggest advantages of this Jelly Oat Cake recipe is that it doesn’t require any baking, making it a convenient option for anyone who’s short on time. The use of the microwave to cook the oats and egg whites eliminates the need for an oven, which speeds up the process and makes it easier to prepare this dessert on a whim. The dish is made in a single bowl, reducing the amount of cleanup required and making it a simple and hassle-free recipe. Once the base is microwaved and set, the jelly topping is prepared and added, then the dish is placed in the fridge to set overnight. This makes it a great dessert for meal prepping, as it can be made in advance and stored in the refrigerator, ready to be enjoyed whenever you want a sweet treat.

Conclusion

The Jelly Oat Cake (High Volume Oats) is a perfect blend of flavor, volume, and nutrition. With its high-protein content, fiber-rich ingredients, and lower calorie count, it’s an ideal dessert or snack for anyone looking to indulge without the guilt. The use of oats, egg whites, Greek yogurt, and sugar-free jelly ensures that this dessert is both satisfying and nourishing. Its high volume allows you to enjoy a larger portion while still staying on track with your fitness and health goals. Whether you’re craving something sweet after a workout or looking for a healthy dessert option that won’t derail your diet, this Jelly Oat Cake offers a delicious and nutritious solution. With its simple preparation and impressive nutritional benefits, it’s a must-try for anyone looking to satisfy their sweet tooth in a healthier way.