There’s a large trend among women that can’t quite stomach eggs in the morning. While eggs are a great and nutritious breakfast choice, I understand that you may not want to eat them every day. Also, it’s common in women with chronic stress that their hunger cues are off when they first wake up. The best way to change this: start eating breakfast regardless. If you haven’t eating in 8-10 hours…why aren’t you hungry? Something is off. This Berry Baked Oatmeal is easy to tolerate even when your hunger cues haven’t quite kicked in yet. It’s balanced with plenty of fibers and protein to make it a quality choice for a breakfast food. You can prep this on the weekend and have breakfast ready all week. While oatmeal is carbohydrate forward, I recommend eating this way a 1/2 cup of greek yogurt to balance out the carbohydrates- plus it’s delicious that way!

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Nutrient Highlights in Berry Baked Oatmeal:

Oats: A rich source of complex carbs and soluble fiber, oats provide slow-releasing energy that supports stable blood sugar and mood regulation.
Collagen Peptides: Protein is essential for neurotransmitter production, and collagen adds a boost without changing the taste or texture. This is also soothing to an inflamed gut.
Eggs: Full of choline and B vitamins, which are crucial for memory, focus, and brain health.
Flax Seeds: Rich in ALA omega-3s and fiber, flax supports hormone balance and reduces inflammation, both of which impact mood.
Pecans or Walnuts: Contain healthy fats and antioxidants that combat oxidative stress in the brain.
Pepitas (Pumpkin Seeds): A natural source of magnesium and zinc—minerals often depleted during stress.
Applesauce & Maple Syrup: A naturally sweet combination that provides just enough glucose for energy without causing a crash.
Mixed Berries: High in antioxidants and polyphenols, which protect the brain and support healthy cognitive function.
Cinnamon: Helps stabilize blood sugar and adds warmth without extra sugar.
Vanilla & Butter: These offer richness and flavor, making the dish feel comforting and satisfying.

Some FAQ about Baked Oatmeal:

Can baked oatmeal be frozen?

Absolutely. Baked oatmeal freezes very well. You can freeze a full pan ahead of time, or you can cut (after fully cooled) into individual pieces and wrap tightly in plastic wrap. Baked oatmeal is freezer safe for about 3 months. . To reheat, simply microwave a slice for 1–2 minutes or warm it in the oven at 300°F until heated through. It’s a great way to batch prep.

How to store baked oatmeal?

Once baked, allow the oatmeal to cool fully before storing. Cover the pan tightly with foil or transfer the portions to an airtight container. Store in the refrigerator for up to 1 week. To reheat, pop a portion in the microwave or oven. For extra creaminess, add a splash of milk before reheating.

Why is baked oatmeal healthy?

Baked oatmeal is a balanced, whole-food breakfast loaded with fiber, protein, and healthy fats—key nutrients for stabilizing energy, supporting digestion, and nourishing the brain. This particular recipe includes brain-boosting ingredients like omega-3-rich flax seeds, antioxidant-loaded berries, and collagen peptides to support mood and cognitive health. Plus, it’s made with naturally sweetened ingredients and no refined sugars.

Related: Top 10 fiber rich snacks

Is baked oatmeal good for blood sugar or diabetes?

Well… Let me explain. Oatmeal is not my favorite choice for anyone with blood sugar issues, because of its high glycemic index. If you deeply want oatmeal, oatmeal (like this) that’s made with increased protein and fiber rich foods can be more gentle on the blood sugar curve. With this in mind, it’s also best to include a high protein food to pair with it.

Your carbohydrate load should never be above your protein intake if you’re looking to have stable blood sugar. Stay with me for a tiny life lesson. This means, if your oatmeal has 32g of carbohydrate, (like this recipe) you’ll need at least 32g of protein to balance it out. Technically, any fiber content can be taken away from the total carbs of a meal. Since this baked oatmeal is fiber rich (4g), you can take 4g from the current carbohydrate count to get your net carb intake. In this case, net carbs would be 28g. The protein content of 1 serving in this recipe is 21g. At a minimum, 7 more grams of protein are needed to balance out this meal. As always, protein sizes can also help regulate this.

How to make Berry Baked Oatmeal:

Ingredients

1 and 3/4 cups (420ml) milk (dairy or nondairy)
2 large eggs
1/3 cup pure maple syrup
1/4 cup butter, melted and slightly cooled*
1/4 cup unsweetened applesauce
3 cups old-fashioned whole rolled oats
1/2 cup collagen peptides
3 tablespoons flax seeds
1/3 cup pecans or walnuts
1/4 cup pepitas
1 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1 and 1/2 cups (225g) fresh or frozen mixed berries (do not thaw)

*You can experiment with using dark chocolate chips in place of berries for a more indulgent, treat- my kids love this version. Great topped with peanut butter!

Instructions

Preheat the oven to 350°F (177°C).
Lightly grease or line a 9×9 inch baking pan.
In a large bowl, whisk together all ingredients until well combined.
Pour the mixture into your prepared pan.
Top with a few extra berries, nuts, or seeds for texture and visual appeal.
Bake for 35 minutes, or until the top is golden and the center is just set.
Cool for 5 minutes before serving.

Check out more of Selah’s balanced breakfast recipes here

overhead shot of plate of baked oatmeal with yogurt and berries

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