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breakfast
Berry Baked Oatmeal
PreconceptionAmericanEasyServes 250 min
A warm casserole of oats baked with mixed berries and a splash of milk.
Antioxidant-rich berries take center stage in this cozy breakfast, working hard to protect both sperm and egg cells from oxidative damage. Walnuts and chia seeds provide a healthy dose of omega-3 fatty acids and zinc, supporting optimal sperm formation and vitality for him. For her, the steady complex carbohydrates from the oats offer sustained energy and hormone balance, making this an ideal baseline meal at any point in the preconception journey.
View Nutrition Facts
One serving≈520 kcal · 16 g protein
Calories520 kcal
Protein16 g
Carbs65 g · 26.9g sugar
Fat23 g · 6.4g sat
Fiber11 g
Sodium651 mg
Folate67 mcg DFE
Iron3.8 mg
Calcium405 mg
Choline123 mg
Iodine88 mcg
Vitamin D83 IU
Vitamin B120.8 mcg
DHA + EPA9 mg
Zinc3.4 mg
from its ingredients
Ingredients
1 cup rolled oats
1 cup milk (whole or 2%)
1 whole egg, beaten
2 tbsp maple syrup
1 tsp vanilla extract
1 tsp baking powder
1 tsp cinnamon
¼ tsp salt
1 ½ cups mixed berries
¼ cup walnuts, chopped
1 tbsp chia seeds
½ tbsp butter, for greasing
Method
- 1Preheat your oven to 375°F (190°C). Lightly grease a small baking dish (such as an 8x8 inch pan) with the softened butter.
- 2In a medium mixing bowl, whisk together the milk, beaten egg, maple syrup, and vanilla extract until well combined.
- 3Add the rolled oats, baking powder, cinnamon, salt, and chia seeds to the wet mixture. Stir thoroughly.
- 4Fold in 1 cup of the mixed berries, then pour the entire oatmeal mixture into your prepared baking dish.
- 5Scatter the remaining ½ cup of berries and the chopped walnuts evenly over the top.
- 6Bake for 35 to 40 minutes, or until the top is lightly golden and the center feels set. Let it cool for 5 minutes before serving warm.
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