Apple Oat Breakfast Bowl (No Flour, No Sugar)

Mediterranean-Style | Naturally Sweet | Weight-Friendly

This simple breakfast combines hearty oats and naturally sweet apples — a nourishing, fiber-rich start to the day inspired by wholesome Mediterranean eating patterns seen in places like Greece and Italy.

With no added flour and no refined sugar, it relies on whole ingredients for flavor, energy, and fullness. It’s budget-friendly, satisfying, and easy to make daily.

🌿 Note: While many people experience weight loss with simple, whole-food breakfasts like this, results vary based on overall diet and lifestyle.

🥣 Ingredients (1 Serving)

1 cup rolled oats
2 medium apples (grated or finely chopped)
1½ cups water or unsweetened almond milk
½ teaspoon cinnamon
Pinch of sea salt
Optional: 1 tablespoon chia seeds or chopped walnuts
Optional: squeeze of fresh lemon juice

👩‍🍳 Instructions

1️⃣ Prepare the Apples

Wash apples. Grate or finely chop them (leave skin on for extra fiber).
If desired, toss with a small squeeze of lemon juice to prevent browning.

2️⃣ Cook the Oats

In a saucepan, combine oats, water (or almond milk), salt, and cinnamon.
Bring to a gentle simmer over medium heat.

3️⃣ Add Apples

Stir in grated apples and cook for 5–7 minutes, stirring occasionally, until creamy and soft.

4️⃣ Serve

Transfer to a bowl. Add optional chia seeds, walnuts, or extra cinnamon.

Enjoy warm!

🌿 Mediterranean Benefits

High in fiber (supports digestion and fullness)
Naturally sweet from fruit
No refined sugar
Whole grain energy
Heart-friendly and cholesterol-supportive

🔥 Tips for Best Results

✔ Use rolled oats for better texture
✔ Keep apple skins for nutrients
✔ Add a pinch of nutmeg for warmth
✔ For creamier oats, cook slightly longer
✔ For overnight version, soak instead of cook

🥶 Overnight No-Cook Version

Mix oats, grated apples, cinnamon, and almond milk.
Refrigerate overnight.
Eat cold or warm slightly in the morning.

❓ Q & A

Q1: Can I use quick oats?

Yes, but texture will be softer.

Q2: Is this good for weight loss?

It can support weight management due to fiber and natural sweetness, especially when replacing sugary breakfasts.

Q3: Can I add protein?

Yes! Add Greek yogurt, nuts, seeds, or protein powder.

Q4: How many calories?

Approx. 300–350 calories depending on toppings.

Q5: Can I bake it instead?

Yes! Mix ingredients and bake at 350°F (175°C) for 20–25 minutes for a baked oatmeal version.