Low calorie baked apple oatmeal saved my meal prep Sundays.

And my weekday mornings.

I used to dread Sunday meal prep. Would spend three hours cooking. Make five different things. Still run out of breakfast by Wednesday.

Then I’d buy muffins from the coffee shop. $4 each. 500 calories. Zero nutrition. Feel terrible by 10am.

Did this for two years. Spent thousands of dollars. Gained 12 pounds. Hated mornings.

Then my neighbor brought baked oatmeal to a potluck. It was incredible. She said she makes one pan on Sunday. Eats it all week. Takes 5 minutes each morning.

I tried making low calorie baked apple oatmeal the next Sunday. Game changer.

One pan. 45 minutes in the oven. Done. Eight servings ready for the week.

These 10 low calorie baked apple oatmeal variations became my breakfast rotation. Each serves 8 people. Each reheats perfectly. Each costs under $8 total.

I stopped spending $20+ weekly on coffee shop breakfast. Lost the weight I’d gained. Actually look forward to breakfast now.

Let me show you these low calorie baked apple oatmeal recipes that transformed my mornings and my meal prep routine.

10 Best Low Calorie Baked Apple Oatmeal Recipes

Recipe 1: Classic Cinnamon Apple Baked Oatmeal

⏱️ Total Time: 50 min (10 min prep + 40 min bake) | 👥 Makes: 8 servings
🔥 Calories: 185 per serving | 💪 Protein: 7g

This is the recipe that started everything.

Ingredients:

• 2 cups rolled oats (old-fashioned, not quick oats)
• 2 medium apples, peeled and diced
• 1½ cups unsweetened almond milk
• 2 eggs (or flax eggs for vegan)
• ⅓ cup maple syrup
• 1 tsp vanilla extract
• 2 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• ¼ cup chopped walnuts (optional)

Instructions:

Preheat oven to 375°F. Spray 9×9 inch baking dish with cooking spray.

Mix oats, cinnamon, baking powder, and salt in large bowl.

In separate bowl, whisk together almond milk, eggs, maple syrup, and vanilla.

Add diced apples to oat mixture. Pour wet ingredients over oats. Stir until combined.

Pour into prepared baking dish. Sprinkle walnuts on top if using.

Bake 40-45 minutes until center is set and top is golden brown. Let cool 10 minutes.

Cut into 8 squares. Store in fridge up to 5 days or freeze individual portions up to 3 months.

To reheat: Microwave one square for 60-90 seconds until warm.

Why This Works:

The apples add natural sweetness so you need less added sugar. The eggs bind everything together so it slices perfectly.

Research published in the Journal of the American College of Nutrition shows that eating oatmeal for breakfast increases feelings of fullness and reduces calorie intake at subsequent meals compared to ready-to-eat breakfast cereals.

This low calorie baked apple oatmeal keeps you full for hours. The fiber from oats plus protein from eggs equals sustained energy.

My Experience:

This was my first baked oatmeal ever. I made it on a Sunday afternoon. Portioned it into 8 containers.

Monday morning, I reheated one square. Took exactly 90 seconds. Ate it at my desk. Was full until noon.

By Wednesday, I realized I’d saved $12 on coffee shop breakfast. By Friday, I’d saved $20 for the week.

That first batch convinced me. I’ve made low calorie baked apple oatmeal every Sunday for 18 months now.

For more apple recipes, check healthy desserts.

Recipe 2: Maple Pecan Apple Oatmeal Bake

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 205 per serving | 💪 Protein: 7g

Like eating pecan pie for breakfast.

Ingredients:

• 2 cups rolled oats
• 2 apples, diced
• 1½ cups unsweetened almond milk
• 2 eggs
• ⅓ cup pure maple syrup
• 1 tsp vanilla
• 2 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• ½ cup chopped pecans
• 2 tbsp melted coconut oil

Instructions:

Preheat oven to 375°F. Grease 9×9 dish.

Mix oats, cinnamon, baking powder, salt, and half the pecans.

Whisk almond milk, eggs, maple syrup, vanilla, and melted coconut oil.

Fold in diced apples. Combine wet and dry ingredients.

Pour into dish. Top with remaining pecans.

Bake 40 minutes until golden and set.

Cool and portion into 8 servings.

My Experience:

This is my “fancy breakfast” version of low calorie baked apple oatmeal. I make it when I have guests or want something special.

The pecans add healthy fats that keep you satisfied longer. The maple syrup and cinnamon make it taste indulgent.

But it’s still only 205 calories. Still meal prep friendly. Still easy.

Recipe 3: Cranberry Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 190 per serving | 💪 Protein: 7g

Perfect for fall and winter.

Ingredients:

• 2 cups rolled oats
• 1 large apple, diced
• 1 cup fresh or frozen cranberries
• 1½ cups unsweetened almond milk
• 2 eggs
• ⅓ cup maple syrup
• 1 tsp vanilla
• 1 tsp cinnamon
• ½ tsp nutmeg
• 1 tsp baking powder
• ½ tsp salt
• ¼ cup sliced almonds

Instructions:

Preheat oven to 375°F. Prepare 9×9 dish.

Mix dry ingredients: oats, cinnamon, nutmeg, baking powder, salt.

Whisk wet ingredients: almond milk, eggs, maple syrup, vanilla.

Fold in apples and cranberries. Combine wet and dry.

Pour into dish. Top with sliced almonds.

Bake 40-45 minutes until set.

Why Cranberries Work:

The tartness of cranberries balances the sweetness of apples and maple syrup. Plus they add antioxidants and vitamin C.

These low calorie baked apple oatmeal variations prove you can switch up flavors while keeping it healthy.

My Experience:

I make this every Thanksgiving week. Use fresh cranberries when they’re in season. It makes the house smell amazing.

Tastes like holiday breakfast. But it’s healthy. And meal prep friendly. And under 200 calories.

Recipe 4: Blueberry Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 180 per serving | 💪 Protein: 7g

Double fruit. Double delicious.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• 1 cup fresh or frozen blueberries
• 1½ cups unsweetened almond milk
• 2 eggs
• ¼ cup honey
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• Zest of 1 lemon

Instructions:

Preheat oven to 375°F. Grease baking dish.

Mix oats, cinnamon, baking powder, salt, and lemon zest.

Whisk almond milk, eggs, honey, and vanilla.

Gently fold in apples and blueberries (if using frozen, don’t thaw).

Combine wet and dry. Pour into dish.

Bake 40-45 minutes. The blueberries will burst and create pockets of flavor.

My Experience:

This is my summer version of low calorie baked apple oatmeal. When blueberries are in season and cheap, I make this weekly.

The blueberries burst in the oven and create these amazing jammy pockets. The lemon zest brightens everything up.

My kids request this one specifically. They love finding the burst blueberries.

Recipe 5: Pumpkin Spice Apple Oatmeal Bake

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 195 per serving | 💪 Protein: 8g

Fall in a pan.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• ¾ cup pumpkin puree (not pumpkin pie filling)
• 1 cup unsweetened almond milk
• 2 eggs
• ⅓ cup maple syrup
• 1 tsp vanilla
• 2 tsp pumpkin pie spice
• 1 tsp baking powder
• ½ tsp salt
• ¼ cup pumpkin seeds for topping

Instructions:

Preheat oven to 375°F. Prepare 9×9 dish.

Mix oats, pumpkin pie spice, baking powder, and salt.

Whisk pumpkin puree, almond milk, eggs, maple syrup, and vanilla until smooth.

Fold in diced apple. Combine with oat mixture.

Pour into dish. Sprinkle pumpkin seeds on top.

Bake 40-45 minutes until firm.

Why Pumpkin Works:

Pumpkin adds moisture, vitamins, and fiber without adding many calories. It makes this low calorie baked apple oatmeal extra satisfying.

My Experience:

I make this from September through November. Can’t help myself. It’s too good.

One square with coffee tastes like fall morning perfection. Keeps me full for hours. Only 195 calories.

Recipe 6: Banana Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 175 per serving | 💪 Protein: 7g

The sweetest without added sugar.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• 2 ripe bananas, mashed
• 1 cup unsweetened almond milk
• 2 eggs
• 2 tbsp maple syrup (can reduce or omit)
• 1 tsp vanilla
• 2 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• ¼ cup chopped walnuts

Instructions:

Preheat oven to 375°F. Grease baking dish.

Mash bananas well in large bowl. Add almond milk, eggs, maple syrup, and vanilla. Whisk until combined.

In separate bowl, mix oats, cinnamon, baking powder, and salt.

Fold diced apple into wet ingredients. Add dry ingredients. Stir until combined.

Pour into dish. Top with walnuts.

Bake 40 minutes until set and golden.

Why This is Naturally Sweet:

The ripe bananas add so much natural sweetness that you barely need any added sugar. Perfect for these low calorie baked apple oatmeal recipes.

Studies in Food & Function journal demonstrate that consuming foods with natural sugars from whole fruits like apples and bananas leads to better blood sugar control compared to refined sugars.

My Experience:

This is what I make when I want the lowest calorie version. The bananas keep it moist and sweet with minimal added sugar.

Only 175 calories per serving. Still filling. Still delicious. Perfect for weight loss.

For more low-calorie options, see quick healthy dinners for weight loss.

Recipe 7: Chocolate Chip Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 210 per serving | 💪 Protein: 8g

For when you want dessert for breakfast.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• 1½ cups unsweetened almond milk
• 2 eggs
• ⅓ cup maple syrup
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• ⅓ cup dark chocolate chips
• 2 tbsp cacao powder

Instructions:

Preheat oven to 375°F. Prepare baking dish.

Mix oats, cacao powder, cinnamon, baking powder, and salt.

Whisk almond milk, eggs, maple syrup, and vanilla.

Fold in apple and most of the chocolate chips (save some for top).

Combine wet and dry. Pour into dish.

Sprinkle remaining chocolate chips on top.

Bake 40-45 minutes.

My Experience:

This is my Saturday morning treat breakfast. Feels indulgent. Tastes like dessert. But it’s actually one of my healthy low calorie baked apple oatmeal recipes.

The dark chocolate chips add antioxidants. The cacao powder adds depth. Still only 210 calories.

Recipe 8: Coconut Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 200 per serving | 💪 Protein: 7g

Tropical twist on classic.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• 1 cup coconut milk (from can)
• ½ cup unsweetened almond milk
• 2 eggs
• ⅓ cup maple syrup
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• ½ cup shredded coconut (unsweetened)
• ¼ cup sliced almonds

Instructions:

Preheat oven to 375°F. Grease dish.

Mix oats, cinnamon, baking powder, salt, and half the shredded coconut.

Whisk coconut milk, almond milk, eggs, maple syrup, and vanilla.

Fold in apple. Combine wet and dry.

Pour into dish. Top with remaining coconut and almonds.

Bake 40-45 minutes until golden.

My Experience:

This is different enough to feel special but still easy enough for weekly low calorie baked apple oatmeal meal prep.

The coconut milk makes it extra creamy. The toasted coconut on top adds great texture.

Recipe 9: Strawberry Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 180 per serving | 💪 Protein: 7g

Summer breakfast perfection.

Ingredients:

• 2 cups rolled oats
• 1 apple, diced
• 1 cup fresh strawberries, sliced
• 1½ cups unsweetened almond milk
• 2 eggs
• ⅓ cup honey
• 1 tsp vanilla
• 1 tsp cinnamon
• 1 tsp baking powder
• ½ tsp salt
• Zest of 1 lemon

Instructions:

Preheat oven to 375°F. Prepare dish.

Mix oats, cinnamon, baking powder, salt, and lemon zest.

Whisk almond milk, eggs, honey, and vanilla.

Gently fold in apples and strawberries.

Combine wet and dry. Pour into dish.

Bake 40-45 minutes.

My Experience:

I make this when strawberries are in season. The combination of apples and strawberries is unexpectedly delicious.

The strawberries get jammy in the oven. Creates pockets of sweet fruit throughout the low calorie baked apple oatmeal.

Recipe 10: Chai Spice Apple Baked Oatmeal

⏱️ Total Time: 50 min | 👥 Makes: 8 servings
🔥 Calories: 185 per serving | 💪 Protein: 7g

Warm spices make this special.

Ingredients:

• 2 cups rolled oats
• 2 apples, diced
• 1½ cups unsweetened almond milk
• 2 eggs
• ⅓ cup maple syrup
• 1 tsp vanilla
• 2 tsp cinnamon
• 1 tsp ground ginger
• ½ tsp cardamom
• ½ tsp nutmeg
• ¼ tsp cloves
• 1 tsp baking powder
• ½ tsp salt

Instructions:

Preheat oven to 375°F. Grease dish.

Mix oats with all spices, baking powder, and salt.

Whisk almond milk, eggs, maple syrup, and vanilla.

Fold in apples. Combine wet and dry.

Pour into dish. Bake 40-45 minutes.

Why Chai Spices Work:

The warming spices make this feel cozy and special. Perfect for cold mornings when you need comfort food that’s still healthy.

My Experience:

This is my winter version of low calorie baked apple oatmeal. The spices make the kitchen smell amazing.

Tastes like a chai latte combined with apple crisp. But it’s breakfast. And it’s healthy. And it’s only 185 calories.

For more spiced recipes, check anti-inflammatory recipes.

Why Low Calorie Baked Apple Oatmeal Changed My Life

Before baked oatmeal, meal prep was torture.

Would cook for hours Sunday. Make five different recipes. Pack everything into containers.

By Wednesday, I’d be sick of everything. Would start buying breakfast at coffee shops again.

Wasted all that Sunday time. Wasted all that money. Gained weight anyway.

What Changed:

I discovered that breakfast meal prep could be simple. One pan. One recipe. Eight servings.

That’s what low calorie baked apple oatmeal taught me.

The Results:

Week 1:

• Made one pan Sunday
• Ate it Monday-Friday for breakfast
• Saved $20 on coffee shop food
• Actually finished all my meal prep

Month 1:

• Saved $80 on breakfast
• Lost 3 pounds
• Sunday meal prep took 1 hour instead of 3
• Actually stuck to healthy eating all week

Month 3:

• Saved $240 total
• Lost 8 pounds
• Stopped dreading Sunday meal prep
• Started looking forward to breakfast

Month 6:

• Saved $480 total
• Lost 12 pounds
• Sunday meal prep became relaxing
• Low calorie baked apple oatmeal is automatic now

This one recipe changed my entire approach to meal prep and breakfast.

For more meal prep strategies, see high protein meal prep.

My Baked Oatmeal Meal Prep System

Every Sunday:

10:00am – Decide which variation to make this week
10:15am – Get out ingredients and baking dish
10:20am – Mix everything together (10 minutes)
10:30am – Put in oven, set timer for 40 minutes
11:10am – Take out, let cool while I do other things
11:30am – Cut into 8 squares, portion into containers
11:35am – Stack in fridge, write date on top container
11:40am – Done

Total active time: 25 minutes
Total hands-off time: 40 minutes
Total servings: 8 breakfasts

This low calorie baked apple oatmeal system is completely sustainable.

Meal Prep and Storage Tips

Best Containers:

I use glass meal prep containers with dividers. Store one square per container with fresh fruit on the side.

Or I use one large container and cut squares as needed throughout the week.

Storage:

Fridge: 5 days
Freezer: 3 months

To Freeze:

Cut into individual squares. Wrap each in parchment paper. Place in freezer bag. Label with date and recipe name.

To Reheat from Fridge:

Microwave 60-90 seconds until warm throughout.

To Reheat from Frozen:

Microwave 2-3 minutes, or thaw overnight in fridge then reheat 90 seconds.

Serving Suggestions:

Top with:

• Fresh berries
• Greek yogurt
• Nut butter drizzle
• Extra cinnamon
• Sliced banana
• A splash of milk

These toppings don’t add many calories but make each morning feel different even though you’re eating the same low calorie baked apple oatmeal all week.

Common Baked Oatmeal Mistakes

Mistake 1: Using Quick Oats

I used quick oats the first time. It turned out mushy and didn’t hold together.

The Fix: Always use old-fashioned rolled oats. They hold their texture and create the perfect consistency for these low calorie baked apple oatmeal recipes.

Mistake 2: Not Letting it Cool

Tried to cut it right out of the oven. Fell apart. Made a mess.

The Fix: Let it cool at least 10 minutes. It firms up as it cools and cuts into perfect squares.

Mistake 3: Overbaking

Left it in too long trying to get it “extra firm.” It dried out.

The Fix: Take it out when the center is just set and slightly jiggles. It will continue cooking as it cools.

Mistake 4: Skipping the Eggs

Tried to make it “healthier” by leaving out eggs. It didn’t hold together at all.

The Fix: The eggs are essential for binding. They’re what makes low calorie baked apple oatmeal slice-able and portable. Use flax eggs if vegan.

Quick Questions About Baked Oatmeal

Can I make this vegan?

Yes! Use flax eggs (1 tbsp ground flaxseed + 3 tbsp water per egg, let sit 5 minutes). Use plant-based milk. Everything else is already vegan-friendly.

Can I use different fruits?

Absolutely. Pears, peaches, berries, bananas all work. The apple is traditional but not required for these low calorie baked apple oatmeal recipes.

Is this actually filling?

Very. The oats provide fiber, the eggs provide protein, the fruit provides volume. One square keeps me full for 4-5 hours.

Can I eat it cold?

You can, but it’s much better warm. The 90 seconds to reheat is worth it.

How many calories can I save?

Coffee shop muffin: $4 and 500 calories
This: $1 and 185 calories
Savings: $3 and 315 calories per breakfast

Want more breakfast options? Try high protein breakfast and high protein make ahead breakfast.

More Meal Prep Recipe Ideas

Looking for more meal prep? Check high protein low calorie meal prep.

Want variety? Browse protein smoothie recipes and healthy smoothie bowl recipes.

Need dinner ideas? See 30 minute high protein dinners.

The Truth About Breakfast Meal Prep

The meal prep industry wants you to believe you need specialty containers, complicated systems, and hours of Sunday cooking.

They want you buying their expensive meal prep courses and containers instead.

It’s mostly marketing.

The truth: Low calorie baked apple oatmeal is simple. One pan. Mix ingredients. Bake. Done.

Eight breakfasts ready. Total time including baking: under an hour. Most of that is hands-off.

I went from spending 3 hours Sunday meal prepping and still buying breakfast at coffee shops to spending 25 active minutes making one pan that lasts all week.

Saved thousands of dollars. Lost 12 pounds. Made breakfast something I actually enjoy.

Using one baking dish and basic ingredients.

You don’t need complicated meal prep systems. You don’t need expensive containers. You just need one good recipe.

Start this Sunday. Make the classic cinnamon apple version.

Within a week, you’ll understand why low calorie baked apple oatmeal transformed my mornings and my meal prep routine.

Real food. Real easy. Real results.