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Nutrition Facts

Serving Size
Amount Per Serving
% Daily Value
Total Fat 13g40%
Cholesterol 55mg
Sodium 354mg
Total Carbohydrate 40g55%
 Dietary Fiber 4.6g6%
Protein 8g11%
Prep Time
Cook Time
Total Time

10 min.

45 min.

55 min.



Tropical Oatmeal Bake

Sweet, satisfying, and low in calories and fat. 


2 cups of rolled or instant oatmeal oats
2 tsp. of cinnamon
1/2 cup of coconut sugar or sugar substitute (other natural syrups will work too such as maple or cane syrup)
1/2 cup of shredded non-sweetened dried coconut
1 tsp. of baking powder
1 tbsp. of lime zest
1 egg
2 cups of milk (or non-milk)
1 tsp. of sea salt
2 tsp. of vanilla
1 tsp. of ground ginger
2 ripe bananas (sliced longways)
1 apple cored and sliced thin
3 tbsp. of melted butter
Optional additions: nuts, raisins, berries, favorite sweet spices


1Preheat oven to 375 degrees. Mix dry ingredients (including the lime zest) into a medium sized bowl. Grease with non-stick lo-cal spray or cooking oil a 8-9inch square, bake-safe, casserole dish. Arrange apple slices and bananas on the bottom of greased dish.
2In another medium bowl mix all wet ingredients.
3Sprinkle evenly the mixed dry ingredients over the apples and bananas in the casserole dish. Then pour wet ingredients over dry mix. Gently rotate and shift the casserole dish with your hands to spread the wet mixture over the dry.
4Place in the oven for 40-45 minutes. Once oats are golden brown and bubbling occurs remove and let cool for 5-10 mins. Serve warm alone or with a tablespoon of Greek yogurt.

Cook's Tips:

You can easily alter this recipe and omit the coconut and lime, substitute/add berries and other seasonal fruit.