Apple Cider Donut Inspired Baked Oatmeal: Gluten-Free and High Protein

Apple Cider Donut Inspired Baked Oatmeal

Jump To Sections In This Article: Why I Love This Recipe Why is This Recipe Good for Weight-Loss? Ingredient Spotlight: Apple Chips I have Celiac: How do I Make This Safely Gluten Free? What to Do If I Need Help with My Weight Loss The Recipe

Why I Love This Recipe

Fall always has me craving apple cider donuts — that cozy orchard flavor with cinnamon sugar on top. This baked oatmeal is my way of capturing those flavors in a healthier, protein-packed breakfast. You still get the warm spices, the sweet crunch of apple sugar topping, and that nostalgic apple cider taste, but in a meal-prep friendly form that keeps you full and energized.

Why is This Recipe Good for Weight-Loss?

Each serving has 23 g of protein and 4 g of fiber, which help keep you satisfied for hours. That balance of protein and fiber also helps stabilize blood sugar, reduce cravings, and make portion control easier. I designed this recipe to feel like an indulgence (hello, apple cider donut vibes!) while still fitting into a structured weight-loss or weight-maintenance plan.

Ingredient Spotlight: Apple Chips

The secret to the crunchy apple-cinnamon sugar topping is freeze-dried apples or apple chips. When ground into a fine powder and blended with sugar and cinnamon, they create a natural apple-flavored sugar that makes this baked oatmeal taste like a fall bakery treat. Apple chips SHOULD be gluten-free HOWEVER— just make sure to check the package labeling (Seneca Apple Chips are my go-to).

Gluten-Free

Since I have celiac, every recipe I create has to be safe for me — and this baked oatmeal is no exception. As of 9/25/2025, I verified gluten-free labeling on the following key ingredients: Red Jacket Orchards Apple Cider, Bob’s Red Mill Flaxseed, Badia Spices, Seneca Apple Chips, PB2 Powdered Peanut Butter, and 365 Greek Yogurt. Always double-check your own packages, since manufacturer formulations and labeling can change over time.

How Else Can I Support My Weight Loss Goal?

You can stay in my circle! My name is Megan Gaul. I’m an online wellness coach specializing in weight loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:

• Grab your free Journey-Day-1 coaching call: Book Now
• Attend live Meal Planning classes every week, taught by yours-truly (join free here)
• Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good: Learn More
• Follow my Instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie)

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Apple Cider Donut Inspired Baked Oatmeal Breakfast

Yield: 6

Author: Megan Gaul from Partake Meal Planning

Prep time: 5 MinCook time: 45 MinTotal time: 50 Min

Crunchy sugar topping, apple-scented, feels like you're having breakfast at the orchard! (But the whole breakfast has 23 g of protein, and 4 g of fiber!) Perfect for your Fall Weather breakfasts while you're doing weight loss, maintaining a healthy weight, or just trying to keep your muscle mass. Plus, I have Celiac, so I made this recipe Gluten-Free too. Enjoy!

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Ingredients

For the Baked Oatmeal

• 36 g / ~3 tablespoons olive oil or canola oil
• 237 ml / 1 cup milk (you can sub buttermilk, plant milk, or even a mix of 1/3 cup water and 2/3 cup yogurt)
• 237 ml / 1 cup apple cider**
• 1 large egg
• 50 g / 1/4 cup brown sugar
• 1 1/2 teaspoons vanilla extract**
• 140 g (1 3/4 cup) old-fashioned oats
• 20 g (4 tsp) ground flaxseed meal**
• 1 tsp baking powder
• 1/4 tsp freshly grated nutmeg**
• 1/4 tsp ground cinnamon**
• 1/8 tsp ground cloves**
• 1 tsp kosher salt (if using table salt, use only 1/2 tsp)

For the Crunchy Sugar Topping:

• 7 g (1/4 oz) freeze-dried apples or apple chips **
• 50 g / 1/4 cup granulated sugar
• 1/4 tsp ground cinnamon, or more to taste**
• 1 small pinch kosher salt (if using table salt, use an even tinier pinch)

For the Apples+Peanut Butter Yogurt Side (Optional):

• 12 g (1 1/2 tbsp) powdered peanut butter**
• 1/2 tsp cinnamon**
• 1 small pinch kosher salt
• A few tbsp of water (added gradually, you may not need all of it)
• 2 drops of vanilla extract (optional)**
• 2 drops of almond extract (optional)**
• 112 g (1/2 cup) plain nonfat greek yogurt**

Instructions

1. Heat the oven to 350 degrees and line an 8x8 pan with parchment paper.
2. In a large bowl, combine the egg, vanilla, brown sugar, nutmeg, clove, cinnamon, and kosher salt; whisk until smooth. Add the apple cider and the milk; whisk again.
3. In the lined 8x 8 pan, add the oats, flax, and baking powder. Stir until evenly combined.
4. Pour the liquid mixture into the pan with the oats mixture, and gently stir until it’s an even batter. (If the oats sink to the bottom a little bit, don’t worry. We’ll stir the mixture halfway through baking).
5. Bake, uncovered, for 20 min. Remove from oven, stir, then return to the oven. Bake another 15-25 minutes until just set in the center. Cool for 5 minutes.
6. While it’s cooling, make the topping by grinding the freeze dried apples in a food processor, then adding in the sugar, cinnamon, and pinch of kosher salt. Whisk thoroughly and store in a small jar until serving.
7. Slice into 6. Let cool completely, then store in the fridge until needed.
8. To serve, heat up one slice in the microwave for 45 seconds. Sprinkle it with 2 tsp of apple cinnamon sugar. Pair with the mini yogurt bowl, and enjoy!

To Make the Mini Apple+Peanut Butter Yogurt Bowl:

1. Combine powdered peanut butter, cinnamon, and pinch of salt.
2. Add water (a few teaspoons at a time) while stirring mixture with a fork, until it's smooth (similar to the consistency of pudding).
3. Add the vanilla and almond extracts, as well as the yogurt. Stir well.
4. Top this with another teaspoon of the apple cinnamon sugar topping.

Notes

**As of 9/25/2025, the package and/or websites of these brands had gluten-free labelling:

• Red Jacket Orchards Fresh Pressed Apple Cider
• Simply Organic Madagascar Vanilla Extract
• Bob's Red Mill Ground Flaxseed
• Badia ground spices (cinnamon, nutmeg, cloves, etc)
• Seneca Apple Chips
• PB2 Powdered Peanut Butter
• Simply Organic Almond Extract
• 365 Everyday Value (Whole Foods) Plain Nonfat Greek Yogurt

By accessing or using this recipe, you are acknowledging and agreeing that you alone are responsible for ensuring your foods, drinks, and other consumables are safe for you. You are also acknowledging and agreeing that the information provided here is for informational purposes only, does not consistute medical advice, and is no subsitute for consulting your doctor, nutritionist, or dietitian. You are also acknowledging and agreeing that nutritional information and food/drink labels change over time, and this information may be out of date.

Nutrition Facts

Calories

402

Fat

13.1 g

Sat. Fat

2.3 g

Carbs

50 g

Fiber

4.4 g

Net carbs

45.6 g

Sugar

29.4 g

Protein

23.5 g

Sodium

438.1 mg

Cholesterol

47.1 mg

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.

Nutrition Disclaimer

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety using the link below.