These Sticky Toffee Baked Oats are a delicious and filling breakfast that tastes just like sticky toffee pudding! Naturally sweetened with dates, this recipe provides a fiber boost and keeps you feeling full throughout the day. The combination of oat flour, protein powder, and baking soda gives the oats a light, cake-like texture that’s perfect for a wholesome, satisfying morning meal. Topped with a date caramel sauce, these baked oats are a treat you can enjoy without the guilt!
Full Recipe:
Ingredients
For the Date Caramel:
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10 soft medjool dates, pitted
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1 to 1 ½ cups warm water
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Pinch of salt
For the Oats:
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3 tbsp oat flour
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1 tbsp whey protein powder
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1 tbsp date syrup
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1 tbsp sugar
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1/6th tsp bicarbonate of soda
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¼ tsp baking powder
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Splash of hot water
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Splash of milk
Directions
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Prepare the Date Caramel:
Pit your dates and add them to a blender with warm water. Let the dates soak for 5-10 minutes before blending until smooth. Add a pinch of salt to enhance the flavor. -
Preheat the Oven:
Preheat the oven to 170°C (340°F). -
Make the Oats Mixture:
In a small bowl, combine all the ingredients for the oats. Stir until the mixture resembles cake batter. -
Bake the Oats:
Pour the oats mixture into an oven-safe bowl or ramekin and bake for 12 minutes. After baking, remove from the oven and microwave for 30 seconds. -
Top with Date Caramel:
Microwave 3 tablespoons of the prepared date caramel for 30 seconds and spread it across the top of the baked oats. -
Serve:
Serve as it is, or top with yogurt, fresh fruit, and nut butter for added texture and flavor.
Nutrients (Per Serving)
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Calories: 230 kcal
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Carbohydrates: 35g
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Sugar: 24g
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Protein: 8g
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Fat: 5g
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Saturated Fat: 1g
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Sodium: 90mg
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Potassium: 320mg
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Cholesterol: 10mg
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Fiber: 6g
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Sugar: 24g
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Vitamin A: 50 IU
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Vitamin C: 1mg
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Calcium: 45mg
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Iron: 2mg
The Health Benefits of Dates
Dates are a key ingredient in this recipe, serving as both a natural sweetener and a source of nutrition. Medjool dates, known for their rich caramel flavor and soft, chewy texture, are high in natural sugars but also provide a significant amount of fiber. Fiber is essential for digestive health, as it helps regulate bowel movements and promotes feelings of fullness, preventing overeating. Dates are also rich in potassium, magnesium, and iron, which support heart health, muscle function, and overall energy levels.
In addition to their nutritional value, dates offer a healthier alternative to refined sugars. By using dates to sweeten the dish, you not only reduce your intake of processed sugars but also add essential vitamins and minerals that contribute to overall well-being. The natural sweetness of dates, combined with the creamy date caramel sauce, creates a dessert-like experience that is both satisfying and nourishing.
The Role of Oat Flour and Protein Powder
Oat flour is a key component of this recipe, providing a gluten-free base for the oats while contributing to their soft, cake-like texture. Oats are rich in soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They are also a good source of complex carbohydrates, which provide sustained energy throughout the morning, making them a perfect choice for a filling breakfast.
The addition of whey protein powder further enhances the nutritional profile of these baked oats. Protein is crucial for muscle repair, growth, and overall bodily function, and it also plays a role in satiety, helping you feel fuller for longer. By incorporating protein powder into the recipe, you boost the protein content, making the oats a more balanced and satisfying meal. The protein powder also helps to give the oats a slightly firmer texture, which complements the soft and tender consistency of the baked oats.
The Texture and Flavor Combination
The texture of Sticky Toffee Baked Oats is one of the standout features of the dish. The oats themselves have a delicate, cake-like consistency, which makes them feel indulgent without being overly heavy. The addition of baking powder and bicarbonate of soda ensures that the oats rise slightly during baking, giving them a light, airy texture that pairs perfectly with the rich date caramel topping.
The date caramel sauce adds a luscious, silky finish to the dish. By blending dates with warm water and a pinch of salt, you create a smooth, caramel-like sauce that complements the oats beautifully. The sweetness of the dates is balanced by the slight saltiness, which enhances the overall flavor profile. The result is a comforting breakfast that feels like a treat but is packed with wholesome ingredients.
Versatility and Customization
One of the great things about Sticky Toffee Baked Oats is their versatility. The base recipe can be easily adapted to suit different dietary needs and preferences. For example, if you’re looking for a dairy-free option, simply use a plant-based milk such as almond or oat milk, and swap out the protein powder for a plant-based alternative. You can also make this recipe vegan by using a plant-based yogurt or nut butter as a topping, instead of traditional dairy options.
If you prefer a less sweet version, you can reduce the amount of date syrup or skip the caramel sauce altogether, allowing the natural sweetness of the dates in the baked oats to shine through. For those who enjoy a little extra texture, try adding nuts such as chopped almonds or walnuts to the oat mixture, or top the baked oats with fresh fruit like banana slices or berries.
A Wholesome Breakfast Option
Sticky Toffee Baked Oats are not only delicious but also a balanced, nutrient-dense breakfast option. They offer a healthy dose of fiber, protein, and healthy fats, all of which help to stabilize blood sugar levels and keep you feeling energized throughout the morning. Unlike traditional sugary breakfasts, which can lead to a mid-morning crash, this recipe provides a steady release of energy, ensuring that you stay full and satisfied until your next meal.
In addition to the physical benefits, this dish is a great way to incorporate more whole foods into your diet. The oats, dates, and natural ingredients in this recipe provide essential nutrients that support overall health and well-being. The natural sugars from the dates offer a healthier alternative to refined sugars, while the fiber from the oats helps with digestion and promotes a feeling of fullness.
Perfect for Meal Prep
Another advantage of Sticky Toffee Baked Oats is their suitability for meal prep. This recipe is easy to make in advance, and the oats can be stored in the fridge for several days, making it an excellent option for busy mornings. Simply prepare the oats, bake them, and store them in an airtight container. When you’re ready to enjoy, just warm them up and add your favorite toppings.
If you prefer, you can also make individual servings of the baked oats by dividing the mixture into smaller ramekins or jars before baking. This allows for portion control and makes it even easier to grab a quick, healthy breakfast on the go.
Conclusion: A Healthy and Delicious Breakfast
Sticky Toffee Baked Oats are a perfect combination of indulgence and nourishment. The natural sweetness of dates, the tender oat base, and the rich date caramel topping create a comforting and satisfying breakfast that feels like a treat but is packed with nutrients. With the addition of oat flour and protein powder, these oats are a balanced, filling meal that will keep you energized throughout the day.
Whether you’re making them for a special occasion or enjoying them as part of your regular breakfast routine, Sticky Toffee Baked Oats offer a wholesome and delicious way to start your day. By using natural ingredients and reducing refined sugars, this recipe provides a healthier alternative to traditional breakfast treats while still delivering on flavor. So, if you’re looking for a delicious and nutritious way to enjoy the flavors of sticky toffee pudding in a breakfast form, these baked oats are the perfect choice!