No Flour, No Sugar Oatmeal Breakfast Bake

Ingredients

• 1 cup oatmeal
• 1 glass milk (about 240 ml)
• 1 apple, peeled & chopped
• 1 banana, sliced
• 3 eggs
• 60 g walnuts, chopped

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Instructions

1. Soak the oats
   Put oatmeal in a bowl and pour in the milk.
   Let soak 10 minutes until soft.
2. Prep fruit & nuts
   Chop apple, slice banana, and roughly chop walnuts.
3. Mix eggs
   In a separate bowl, whisk the eggs lightly.
4. Combine everything
   Add eggs, apple, banana, and walnuts to the soaked oats.
   Mix until well combined.
5. Cook (2 easy options)Oven method:
   • Preheat oven to 180°C / 350°F
   • Pour into a lightly greased baking dish
   • Bake 35–40 minutes until set and lightly golden
   Pan method (no oven):
   • Pour mixture into a lightly oiled non-stick pan
   • Cover and cook on low heat 15–20 minutes
   • Flip carefully or finish uncovered until set
6. Rest & serve
   Let cool 5 minutes before slicing.

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Why This Helps With Weight Loss

• 🥣 Oats = fiber + long-lasting fullness
• 🍎🍌 Fruit = natural sweetness, no sugar
• 🥚 Eggs = protein keeps you satisfied
• 🌰 Walnuts = healthy fats (small but filling)

Portion Tip (Important!)

This makes 2–3 servings.
Eating smaller portions helps weight loss more than eating it all at once 😉

Optional (Still Weight-Loss Friendly)

• Cinnamon or vanilla (zero calories)
• Use low-fat milk
• Swap banana for berries to reduce calories

If you want, I can give you:

• Exact calories per serving
• Blender version (cake-like)
• Savory version (no fruit)