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Baked Apples for Breakfast

Posted by ReganJonesRD
August 12, 2013
Featured in: Quick Fix Kitchen
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This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.


This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.

 

My goals for the monthly [Morning Meals] Feature are to not only offer quick and easy breakfast solutions, but also provide recipes that aim for less sugar, more protein and more fiber. Those last three are changes that I know I certainly need to make in my diet, and I'm guessing many of you do, too. 

This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.

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 a 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. 

This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.

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.

 
Fruity breakfasts not your style?
 
Check out this gallery of "Breakfast for Dinner" recipes on CookingLight.com, packed with plenty of savory options. My personal favorite:
This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.
 
Bacon and Egg Sandwiches with Caramelized Onions and Arugula. (photo by: John Kernick at CookingLight.com)

 

 

This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.

This baked apple recipe is a simple dessert-like breakfast filled with protein and fiber for a sweet and fruity treat.

Baked Breakfast Apples

Yield

serves 6

Ingredients

  • 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

Directions

  1. Preheat oven to 350 degrees F.
  2. 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.
  3. 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.
  4. Divide oat mixture evenly among each apple; top with chopped pecans. Pour orange juice into pan around the apples. Cover and bake 1 hour.
  5. Serve baked apples warm, drizzled with sauce from pan and additional toppings, as desired.

 

Click for nutritional information
Calories 235
Carbohydrates 50.7g
Fiber 8.4g
Sugar 19.5g
Fat 5.2g
Protein 6.2g
Sodium 137mg
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ReganJonesRD

ReganJonesRD
Regan Jones is the Founding Editor and Sponsorship Director of HealthyAperture and is the author of the QUICK FIX KITCHEN Feature - a collection of recipes that focuses on shortcut cooking without shortcut taste. Her recipes largely focus on baked goods and desserts ranging from gluten free to sugar free to slightly indulgent eats for the entire family, but also include easy everyday recipes for breakfast, lunch or dinner. Jones is a registered dietitian and owner the web's most prominent portfolio of dietitian-owned websites, including HealthyAperture.com, TheRecipeReDux.com, BlogBrulee.com and RDs4Disclosure.org. She is also the host of the podcast, This Unmillennial Life, which was recently named New & Noteworthy on iTunes.
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