This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.
~by Regan Jones, RD
These apples don't fall into the category of "low carb" for sure. But with 8 grams of fiber (that's about 1/3 of the minimum 25g recommended daily) and 6 grams of protein (essentially as much protein as an egg), they have way more staying power than your usual carb-loaded breakfast choices. And keep in mind that about 22g of carbohydrate per serving come directly from the apple itself - a rich source of heart healthy soluble fiber.
While they may not look "quick and easy," they hold up really well when prepared in advance. I've made them on the "less sweet" side and using Granny Smith apples adds a degree of tartness to the overall dish. But if you simply must go for a sweeter breakfast treat, either use slightly more sweetener in the oats or top with a bit of maple syrup or honey or even some vanilla Greek-style yogurt.
Baked Breakfast Apples
- 1 cup uncooked steel cut oats
- 2-4 tablespoons sweetener of choice (I used Swerve)
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 3 cups hot water
- 1/2 cup liquid egg whites or 2 egg whites, lightly beaten
- 6 Granny Smith apples
- 1/2 cup orange juice
- 1/4 cup chopped pecans
- Optional toppings: maple syrup and Greek-style yogurt
- Preheat oven to 350 degrees F.
- Combine steel cut oats, sweetener, cinnamon, and salt in a small saucepan. Add water and bring to a boil. Cover, reduce heat and simmer 25 minutes or until water is absorbed. Turn off heat. Add a few spoonfuls of cooked oats to egg whites to temper egg whites; gradually whisk tempered egg whites into oats.
- While oats simmer, trim a small slice off the top of each apple. Use a melon baller or small spoon to scoop out stem and core of each apple, making hole slightly wider at the top. (Be carefully not to break through the bottom of the apple, or the filling will leak out when baking.) Place apples in a 2-quart baking dish.
- Divide oat mixture evenly among each apple; top with chopped pecans. Pour orange juice into pan around the apples. Cover and bake 1 hour.
- Serve baked apples warm, drizzled with sauce from pan and additional toppings, as desired.