Mediterranean Oatmeal, Apple & Carrot Bake (No Sugar, No Flour)

A naturally sweet, wholesome baked oatmeal made with blended rolled oats instead of flour. Sweetened only with fruit, this fiber-rich breakfast is moist, lightly spiced, and perfect for meal prep. It fits beautifully into a Mediterranean-style way of eating — whole grains, fruit-based sweetness, healthy fats, and simple ingredients.

🥕 Description

This Oatmeal, Apple & Carrot Bake is soft like a breakfast cake but made entirely from oats and fruit. The grated carrot adds moisture, apples bring natural sweetness, and dried apricots give small bursts of chewy flavor — no refined sugar needed.

It’s:

Refined sugar–free
Flour-free (oats only)
Naturally sweetened with fruit
High in fiber
Great for breakfast or snack

🛒 Ingredients (Serves 6–8)

2 cups (200 g) rolled oats, blended into a coarse flour
1 teaspoon baking powder
1 cup (240 ml) milk of choice (dairy or unsweetened almond/oat milk)
1 medium carrot, finely grated
1 apple, grated (with peel for extra fiber)
9 dried apricots, rinsed with hot water and chopped
2 eggs
1 teaspoon cinnamon
½ teaspoon vanilla extract (optional)
2 tablespoons olive oil or melted coconut oil
Pinch of salt
Optional: 2 tablespoons chopped walnuts or almonds

👩‍🍳 Instructions

1️⃣ Prepare the Oat Base

Blend rolled oats in a blender until flour-like. Transfer to a bowl and mix with baking powder, cinnamon, and salt.

2️⃣ Mix Wet Ingredients

In another bowl, whisk eggs, milk, oil, and vanilla.

3️⃣ Combine

Add grated carrot, grated apple, and chopped apricots to the wet mixture.
Fold into the oat mixture and stir until combined.

4️⃣ Bake

Preheat oven to 180°C (350°F).
Pour batter into a lined or greased 8-inch baking dish.
Bake for 30–35 minutes or until set and lightly golden on top.

5️⃣ Cool & Slice

Let cool for 10 minutes before slicing.

🍽 Serving Suggestions

Serve warm with plain Greek yogurt
Drizzle with a little tahini for Mediterranean flair
Top with crushed nuts for extra crunch
Enjoy with herbal tea or black coffee

🥗 Nutrition Highlights (Approx. per slice)

High in fiber
Naturally sweetened
Complex carbohydrates for steady energy
Rich in beta-carotene (from carrots)
No refined flour or sugar

❓ Q & A

Q1: Is this really sweet without sugar?

Yes! The apple and apricots provide natural sweetness. For extra sweetness, use a very ripe apple.

Q2: Can I make it vegan?

Yes. Replace eggs with 2 flax eggs (2 tbsp ground flax + 6 tbsp water, rest 10 minutes).

Q3: Can I make it gluten-free?

If using certified gluten-free oats, it is naturally gluten-free.

Q4: How long does it store?

Keeps 3–4 days in the fridge. You can also freeze slices individually.

Q5: Can I add seeds?

Absolutely! Chia seeds, pumpkin seeds, or sunflower seeds work beautifully.