Healthy low-sugar oatmeal cake
This low-sugar oatmeal cake is made with whole-grain oats ground in a coffee grinder and topped with chopped dark chocolate and toasted walnuts. It contains no butter or additional oils. All the fat comes from almond flour, walnuts, and Greek yogurt.
This delicious oatmeal cake is sweetened with organic coconut sugar in a decent amount: only 70 grams of coconut sugar for eight servings.
Whole-grain oats (or steel-cut oats ) require more liquid. I prefer to grind them since they are less soft than rolled oats. However, the big plus is that they are high in fiber and protein. A 100-gram serving of whole-grain oats contains 14.2 grams of protein and 12.3 grams of fiber.
This low-sugar oatmeal cake is easy to prepare and perfect for breakfast and coffee.
Since it is rich in protein and fiber, my cake version can also be a filling and refreshing post-workout snack.
The cake is tender, delicious, and filling and can be a “guilt-free treat” even for women with endometriosis.
To make this oatmeal cake gluten-free, reach for certified gluten-free oats.
More than 15 years ago, I committed to a healthy lifestyle because of my health issues – anxiety, endometriosis, and moody menopause.
The hardest part was finding a healthy way to satisfy my sweet tooth and fuel my body with nutrients instead of spiking my blood sugar and promoting inflammation.
Since then, I have also focused on creating nutritious desserts. After all, a delicious homemade cake is a delightful, heart-warming treat.
Every time I make a healthy treat, I focus on adding value to my health using wholesome ingredients. Maintaining control of carbohydrates and refined carbs is another part of healthy eating and weight management. The key is to watch the amount and move more.
Why I baked this whole-grain oatmeal cake with coconut sugar?
I used coconut sugar for a more intense flavor. I prefer coconut sugar in my desserts because it is less processed than white sugar and contains more nutrients.
I love its mild caramel flavor, which makes desserts taste different than those made with other sweeteners. But in a good way.
But sugar is always sugar, whether it’s white, brown, cane, or coconut sugar. So we should consume it in moderation.
Coconut sugar has a lower GI (glycemic index) than cane sugar.
The glycemic index of coconut sugar is 35, while that of cane sugar ranges from 58 to 82 on a scale of 100.
Are oats as healthy as we have been told?
First, I use only whole-grain oats (steel-cut oats) in all of my recipes because they contain the highest amount of fiber since they are the least processed.
Fiber slows digestion and causes a more gradual and lower rise in blood sugar levels.
The protein in oats keeps you feeling fuller for longer.
Oats contain a lot of carbohydrates, about 66.3 grams (22% of the recommended daily intake) per 100 grams, while the amount of quinoa per 100 grams is 69.
The problem is not the carbohydrates that make you gain weight but the amount consumed and the lack of exercise.
Remember that moderation is vital, even when it comes to healthy eating.
If you want to switch to healthy baking, replace regular flour with whole-grain oatmeal, as it is rich in fiber and protein.
Whole-grain or unrefined oats take time to digest, making them a good source of energy throughout the day and keeping you feeling fuller longer.
For some people, oats can cause gas and bloating in the intestines. So make sure you drink enough water and watch your body.
Oats contain a soluble fiber called beta-glucan, which maintains healthy cholesterol and blood sugar levels and reduces the risk of diabetes and heart disease.
Beta-glucan also promotes healthy gut bacteria.
Note: The best oats to include in your diet is unrefined or steel-cut oats, also called Irish oats, because of their high fiber content.
Other types of oats, such as rolled oats and instant oats, have had most of the bran removed, so they contain less fiber. Instant oats have less fiber than other oats and are enriched with sugar.
How to make oatmeal?
All you need is a food processor or a coffee grinder. I prefer the coffee grinder.
Step 1: Put two to three tablespoons of whole-grain oatmeal in the coffee grinder
Step 2: Blend the oatmeal until it forms fine flour.
What are the ingredients for this healthy, low-sugar oatmeal cake?
Three organic or free-range eggs
150 grams of organic whole-grain oats, ground
150 grams of organic Kefir or Greek yogurt
50 grams of organic almond meal
60 grams of toasted walnuts, chopped
70 grams of organic coconut sugar
1 tsp ground organic Ceylon Cinnamon
¼ tsp ground nutmeg
3 tsp vanilla extract
1 tsp baking soda, aluminum-free; this will make the cake tender and help it rise.
Pinch of salt
For the top:
40 grams of chopped organic chocolate, 70 % cacao
A few chopped toasted walnuts.
Note: Go for organic whole-grain oats because oats are often treated with glyphosate.
The World Health Organization classifies glyphosate as a carcinogen.
How to prepare this healthy, low-sugar oatmeal cake?
Preparation time: 15 minutes
Baking time: 25 to 30 minutes
Makes eight slices
The recipe is easy to prepare and inexpensive.
Tips for making this oat cake:
To give this cake a healthy kick, use whole-grain oats, which are high in fiber and protein and have a lower glycemic index than rolled oats or instant oats (42 versus 55 and 83). The higher the glycemic index, the worse it is for weight loss.
You can add some roasted and coarsely chopped walnuts to the batter. The toasted walnuts will give the cake a nutty flavor.
Use room temperature ingredients: let the eggs and yogurt come to room temperature before using them in this recipe.
I recommend preparing this cake in advance for a more intense flavor and tender bite.
Note: Whole-grain oats are not gluten-free. Oats generally contain a type of gluten called avenin. Therefore, avoid oats or reach for certified gluten-free oats if you have celiac disease.
Preheat the oven to 175C/ 350 degrees Fahrenheit.
Grease a 20 cm diameter cake pan with extra virgin olive oil and set aside.
Place a pan on medium heat, add the walnuts, and toast them.
Stir them around so they do not burn.
Set them aside to cool.
Step 3: Grind the whole-grain oats
Put the whole-grain oats in a coffee grinder and grind them coarsely.
Step 4: Whisk the dry ingredients together, except for the coconut sugar
Whisk together the rolled oats, almond flour, salt, cinnamon, and nutmeg in a medium bowl.
Add the baking soda dissolved in a tablespoon of lemon juice. Set aside.
Step 5: Beat eggs and sugar
Place eggs and sugar in a medium bowl.
Beat the eggs, with a hand mixer, on medium-high speed until the sugar has melted and the mixture is fluffy.
Step 6: Add the wet ingredients to the mixture
Stir in the kefir or Greek yogurt and vanilla and mix until combined.
Add the oatmeal mixture and mix with a spatula until evenly combined.
Fold in the toasted walnuts.
Pour the batter into the cake pan.
Add the chopped chocolate and a few chopped, toasted walnuts on top.
Bake the cake for 25 to 30 minutes, or test it by inserting a toothpick into the center. It is done when it comes out clean.
Remove the cake from the oven and let it cool in the pan for 10 minutes.
Then remove it from the mold and place it on a plate to cool completely.
Tip to keep the weight down:
Regarding cake, remember that moderation is the key to everything, including healthy foods.
Enjoy a slice of this low-sugar oatmeal cake in the first part of the day so you have enough time to burn off the calories and reach your weight maintenance goal. Or you can eat it after a workout to boost your energy.
This healthy, low-sugar oatmeal cake will keep in an airtight container in the refrigerator for at least four days.
I am looking forward to hearing from you.
If you recreate this healthy, low-sugar oatmeal cake recipe, let me know by sharing your pictures on Instagram and tagging them with the hashtag #healthywomanstyle, or leave a comment below.
Wishing you a spring full of healthy desserts, inspiration, and good things,
With love and gratitude,
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