Low Calorie Vegan Baked Oatmeal with Blueberries

Name: Low Calorie Vegan Baked Oatmeal with Blueberries
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 6 servings
Ingredients: 2 cups rolled oats (use certified gluten-free oats if needed); 1 scoop unflavoured vegan protein powder (approximately 30g, pea or brown rice protein works well); 2 tbsp ground flaxseed (acts as a binder and adds omega-3s); 1 tsp baking powder; 1 tsp ground cinnamon; 0.25 tsp fine sea salt; 2 cups unsweetened almond milk (or any unsweetened plant milk); 2 tbsp pure maple syrup (use one tablespoon for a lower sugar version); 1 tsp pure vanilla extract; 1 tbsp coconut oil (melted, plus extra for greasing the dish); 1.5 cups frozen blueberries (no need to thaw before adding); 0.25 cup unsweetened applesauce (adds moisture and natural sweetness without added sugar)

VeganDairy-FreeMeal PrepNut-FreeEgg-Free

Prep Time10 min

Cook Time35 min

Servings6

Calories215 kcal

Health Score6/10

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Some mornings call for something warm, filling, and genuinely good for you. This low calorie vegan baked oatmeal with blueberries hits all three marks without asking much of you in the kitchen. You mix everything in one bowl, pour it into a baking dish, and let the oven do its thing while you get on with your morning. The result is a soft, lightly golden oatmeal bake that smells incredible and tastes like you put in far more effort than you actually did.

What makes this version stand out from most baked oatmeal recipes is how carefully the nutrition has been balanced. Traditional recipes often lean on large amounts of maple syrup, coconut oil, and full-fat plant milk, which can push the calorie count surprisingly high for what is essentially a bowl of porridge. Here, unsweetened almond milk keeps things light, a small amount of pure maple syrup does just enough sweetening, and a scoop of unflavoured plant-based protein powder is stirred right into the oat mixture. That one addition bumps the protein per serving up to around 10 grams, which makes a real difference in how long you stay full. Ground flaxseed adds healthy omega-3 fats and extra fibre, and the blueberries bring natural sweetness along with antioxidants. Every ingredient is doing real work.

The texture is where this recipe really earns its place in a weekly breakfast rotation. The oats bake up with a slightly crisp top and a tender, almost custardy centre, which feels deeply satisfying without being heavy. Using rolled oats rather than quick oats gives you that chewier bite and a lower glycaemic impact, meaning your blood sugar rises more steadily. Frozen blueberries work brilliantly here and are often more nutritious than fresh ones because they are picked and frozen at peak ripeness. As they bake, they burst and create little pockets of jammy sweetness throughout the dish. A touch of cinnamon and pure vanilla extract round everything out without adding a single calorie worth worrying about.

This bake is one of the most meal-prep-friendly breakfasts you can make. Bake it on a Sunday, slice it into six portions, and store them in the fridge. Each morning you just reheat a portion in the microwave for about 90 seconds and breakfast is done. It reheats beautifully and tastes just as good on day five as it did fresh from the oven. You can serve it plain, with a spoonful of almond butter on top for extra healthy fats, or with a small handful of fresh blueberries if you want to make it feel a bit more special. It is the kind of breakfast that genuinely supports your health goals without making you feel like you are settling for something boring.

Ingredients

Serves:6

2 cups rolled oats (use certified gluten-free oats if needed)
1 scoop unflavoured vegan protein powder (approximately 30g, pea or brown rice protein works well)
2 tbsp ground flaxseed (acts as a binder and adds omega-3s)
1 tsp baking powder
1 tsp ground cinnamon
0.3 tsp fine sea salt
2 cups unsweetened almond milk (or any unsweetened plant milk)
2 tbsp pure maple syrup (use one tablespoon for a lower sugar version)
1 tsp pure vanilla extract
1 tbsp coconut oil (melted, plus extra for greasing the dish)
1.5 cups frozen blueberries (no need to thaw before adding)
0.3 cup unsweetened applesauce (adds moisture and natural sweetness without added sugar)

Instructions

1
Preheat your oven to 180C (350F). Lightly grease an 8x8 inch baking dish with a small amount of melted coconut oil and set aside.
A light coat of oil prevents sticking and helps the edges crisp up nicely.
2
In a large mixing bowl, combine the rolled oats, vegan protein powder, ground flaxseed, baking powder, cinnamon, and sea salt. Stir everything together until evenly mixed.
Break up any clumps in the protein powder before adding the wet ingredients.
3
Add the unsweetened almond milk, maple syrup, vanilla extract, melted coconut oil, and applesauce to the dry ingredients. Stir well until everything is fully combined.
4
Fold in one cup of the frozen blueberries gently, leaving the remaining half cup to scatter on top.
Folding rather than stirring vigorously keeps the blueberries more intact inside the bake.
5
Pour the oat mixture into the prepared baking dish and spread it into an even layer. Scatter the remaining blueberries evenly over the top.
6
Bake uncovered for 33 to 35 minutes, until the top is set and lightly golden and the edges have pulled away slightly from the sides of the dish.
Insert a knife into the centre. If it comes out clean without wet batter, the bake is done.
7
Remove from the oven and allow to cool for at least 5 minutes before slicing into six equal portions. Serve warm on its own or with a drizzle of almond butter.
Letting it rest helps the portions hold their shape when you slice and serve.

Nutrition per serving

215kcal

Calories

10g

Protein

31g

Carbs

Fat

Fibre

Sugar

145mg

Sodium

Pro Tips

✓
Do not substitute quick oats for rolled oats. Quick oats absorb liquid differently and the bake can turn out mushy.
✓
If your protein powder is sweetened, reduce the maple syrup to one teaspoon or leave it out entirely.
✓
The bake firms up further as it cools, so do not worry if it seems a little soft right out of the oven.
✓
For extra protein without extra calories, stir two tablespoons of hemp seeds into the dry ingredients.
✓
Frozen blueberries release more juice than fresh ones during baking, which creates a lovely jammy texture throughout.

Frequently Asked Questions

Can I use fresh blueberries instead of frozen?↓

Yes, fresh blueberries work well. The texture will be slightly different since fresh berries release less juice, giving you firmer berry pieces throughout. Both versions are delicious.

Is this recipe gluten-free?↓

Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat. To keep this recipe strictly gluten-free, look for oats labelled certified gluten-free.

How many calories are in each serving?↓

Each serving contains approximately 215 calories, which is significantly lower than most traditional baked oatmeal recipes. This is achieved by using unsweetened plant milk, minimal sweetener, and applesauce in place of extra oil.

Can I make this without protein powder?↓

Yes. Simply leave it out and replace it with an extra two tablespoons of oats or ground flaxseed. The texture will be very similar, though the protein per serving will drop to around 5 grams.

Can I freeze the baked oatmeal?↓

Absolutely. Slice into individual portions, wrap each one, and freeze for up to two months. Reheat from frozen in the microwave for 2 to 3 minutes or warm in the oven at 160C for about 15 minutes.

What can I serve with this baked oatmeal?↓

A spoonful of natural almond butter or peanut butter adds healthy fats and extra protein. A small pot of soy yogurt on the side also works really well and keeps everything vegan.

Variations

•
Lemon Blueberry
Add the zest of one lemon and a teaspoon of fresh lemon juice to the wet ingredients. The citrus lifts the blueberry flavour beautifully and adds a bright freshness.
•
Blueberry Banana
Mash one ripe banana and stir it into the wet ingredients in place of the applesauce. This adds natural sweetness and a subtle banana flavour that pairs wonderfully with the blueberries.
•
Mixed Berry
Swap half the blueberries for frozen raspberries or strawberries. A mixed berry version gives you a more complex flavour and a gorgeous purple colour through the bake.
•
Blueberry Almond Crunch
Scatter two tablespoons of flaked almonds over the top before baking. They toast in the oven and add a satisfying crunch to each bite. Note this version is not nut-free.

Substitutions

•
Almond milk → Oat milk, soy milk, or coconut milk from a carton (Soy milk will add a small amount of extra protein. Use unsweetened versions to keep the sugar content low.)
•
Maple syrup → Agave nectar or date syrup (Both work as a 1:1 swap. Date syrup has a deeper, more caramel-like flavour and slightly more minerals.)
•
Coconut oil → Light olive oil or avocado oil (Any neutral-flavoured oil works here. The amount is small so it will not significantly impact flavour.)
•
Applesauce → Mashed ripe banana or pumpkin puree (Both add moisture and natural sweetness. Banana will add a noticeable flavour; pumpkin is more neutral.)
•
Vegan protein powder → Extra ground flaxseed or hemp seeds (Two tablespoons of hemp seeds adds around 6 grams of protein and healthy fats without changing the texture much.)

🧊 Storage

Store cooled portions in an airtight container in the refrigerator for up to 5 days. Reheat individual servings in the microwave for 60 to 90 seconds. Freeze individual portions for up to 2 months.

📅 Make Ahead

This recipe is ideal for meal prep. Bake the full batch on a Sunday, slice into six portions, and refrigerate. Breakfast is ready in under two minutes each morning for the rest of the week. You can also mix the dry and wet ingredients separately the night before and combine them in the morning to save prep time.