Looking for a satisfying breakfast that combines warm spices, natural sweetness, and wholesome nutrition without breaking your budget? Cinnamon date & walnut baked oatmeal delivers on all fronts. This comprehensive guide provides everything you need to know about making this delicious breakfast staple while understanding its cost breakdown and nutritional profile.
The Ultimate Cinnamon Date & Walnut Baked Oatmeal Recipe
This baked oatmeal variation transforms traditional oats into a cake-like breakfast casserole with the natural sweetness of dates, crunch of walnuts, and comforting warmth of cinnamon. Unlike stovetop oatmeal, this hands-off baking method creates perfectly portioned servings ideal for meal prep.
Complete Ingredient List and Preparation
Creating this budget-friendly breakfast requires simple ingredients you likely already have in your pantry, plus a few specialty items that provide distinctive flavor.
| Ingredient | Amount | Prep Notes |
|---|---|---|
| Old-fashioned rolled oats | 2 cups | Do not substitute instant oats |
| Pitted dates | 1 cup, chopped | Medjool dates work best for sweetness |
| Walnuts | 3/4 cup, chopped | Toast for enhanced flavor |
| Ground cinnamon | 2 teaspoons | Freshly ground preferred |
| Almond milk | 2 cups | Any milk alternative works |
| Eggs | 2 large | Or flax eggs for vegan option |
| Maple syrup | 1/4 cup | Natural sweetener option |
Budget Analysis: Cost Per Serving Breakdown
One of the most appealing aspects of cinnamon date & walnut baked oatmeal is its affordability compared to store-bought breakfast alternatives. Let's examine the actual cost to make this recipe at home.
| Ingredient | Cost Per Serving | Budget Saving Tip |
|---|---|---|
| Oats (bulk) | $0.18 | Buy in 5lb+ quantities |
| Dates | $0.45 | Use when on sale at Middle Eastern markets |
| Walnuts | $0.50 | Purchase raw and toast yourself |
| Almond milk | $0.25 | Make your own for greater savings |
| Other ingredients | $0.37 | Use pantry staples you already own |
| Total per serving | $1.75 | Saves 60% vs. café version |
This calculation assumes an 8-serving recipe using mid-range grocery store prices. When comparing to café prices where similar baked oatmeal servings cost $4-$5, you're looking at substantial weekly savings when making this at home regularly.
Nutritional Profile and Calorie Count
Understanding the nutritional content of cinnamon date & walnut baked oatmeal helps you incorporate it effectively into your dietary plan. Unlike many sweet breakfast options, this recipe offers balanced nutrition with natural ingredients.
A standard 1-cup serving (approximately 1/8 of the recipe) contains:
- Calories: 345
- Protein: 10g
- Fat: 14g (mostly unsaturated from walnuts)
- Carbohydrates: 48g
- Dietary Fiber: 7g
- Sugars: 22g (primarily from dates, no added sugar)
- Calcium: 15% of daily value
- Iron: 12% of daily value
The calorie count may vary between 320-380 depending on specific ingredient brands and exact measurements. The natural sweetness from dates eliminates the need for additional sugar, making this a healthier alternative to many baked oatmeal recipes that rely on refined sugars.
Step-by-Step Preparation Guide
Follow these straightforward steps to create perfect cinnamon date & walnut baked oatmeal every time:
- Preheat oven to 350°F (175°C) and grease an 8x8 inch baking dish
- Chop dates into small pieces and toast walnuts for 5 minutes
- Mix dry ingredients: oats, cinnamon, baking powder, and salt
- Whisk wet ingredients: milk, eggs, maple syrup, and vanilla
- Combine wet and dry ingredients, then fold in dates and walnuts
- Pour mixture into prepared baking dish
- Bake for 40-45 minutes until golden brown and set in center
- Cool for 15 minutes before slicing
For meal prep efficiency, divide the cooled baked oatmeal into individual portions and store in airtight containers. This recipe maintains quality for up to 5 days in the refrigerator or 3 months when frozen.
Customization Options for Different Dietary Needs
This versatile recipe accommodates various dietary preferences while maintaining its budget-friendly nature:
- Vegan version: Replace eggs with flax eggs (2 tbsp ground flax + 5 tbsp water)
- Gluten-free: Ensure oats are certified gluten-free
- Lower calorie: Reduce walnuts to 1/2 cup and use unsweetened almond milk
- Higher protein: Add 1/4 cup unflavored protein powder to dry ingredients
These modifications maintain the core flavor profile while addressing specific nutritional goals, making cinnamon date & walnut baked oatmeal suitable for various dietary approaches without significantly increasing the cost per serving.
Storage and Reheating Instructions
Proper storage ensures your baked oatmeal maintains freshness and texture:
- Room temperature: Store in airtight container for up to 2 days
- Refrigerator: Keeps for 5 days when properly covered
- Freezer: Individual portions freeze well for up to 3 months
Reheat single portions in the microwave for 60-90 seconds, adding a splash of milk if needed to restore moisture. For best results when reheating frozen portions, thaw overnight in the refrigerator before reheating.
Why This Recipe Meets Budget and Nutrition Goals
Cinnamon date & walnut baked oatmeal represents an ideal intersection of affordability, nutrition, and flavor. The combination of complex carbohydrates from oats, healthy fats from walnuts, and natural sweetness from dates creates a balanced breakfast that keeps you full longer than many alternatives.
Unlike processed breakfast options that often contain hidden sugars and artificial ingredients, this recipe uses whole food ingredients with transparent sourcing. The initial investment in quality dates and walnuts pays off through multiple servings, making it a smart choice for those tracking both calories and costs in their meal planning.
Frequently Asked Questions
How many calories are in a serving of cinnamon date walnut baked oatmeal?
A standard 1-cup serving contains approximately 345 calories, with a typical range of 320-380 calories depending on specific ingredients and portion sizes. The calories primarily come from the healthy fats in walnuts and natural sugars from dates, with complex carbohydrates from the oats providing sustained energy.
Is cinnamon date walnut baked oatmeal budget friendly compared to store-bought options?
Absolutely. Homemade cinnamon date walnut baked oatmeal costs approximately $1.75 per serving when made in an 8-serving batch, compared to $4-5 for similar café versions. This represents a 60% cost savings. Buying ingredients like oats and walnuts in bulk and purchasing dates during seasonal sales further improves the budget-friendly nature of this recipe.
Can I reduce the calorie count without sacrificing flavor?
Yes, you can reduce calories while maintaining flavor by decreasing walnuts to 1/2 cup (saving about 50 calories per serving) and using unsweetened almond milk. The dates provide sufficient natural sweetness, so you don't need to reduce them. These modifications lower the calorie count to approximately 300 per serving while preserving the distinctive cinnamon date walnut flavor profile that makes this recipe so appealing.
How long does baked oatmeal stay fresh in the refrigerator?
When properly stored in an airtight container, cinnamon date walnut baked oatmeal stays fresh in the refrigerator for up to 5 days. For longer storage, individual portions freeze exceptionally well for up to 3 months. When reheating refrigerated portions, add a splash of milk to restore moisture. Frozen portions should be thawed overnight in the refrigerator before reheating for best results.
What are the best substitutions for making this recipe vegan?
For a vegan version, replace the eggs with flax eggs (2 tablespoons ground flaxseed mixed with 5 tablespoons water, allowed to thicken for 10 minutes). Use plant-based milk instead of dairy, and ensure your maple syrup is vegan (most are). These substitutions maintain the texture and flavor while making the recipe completely plant-based, with minimal impact on the overall cost per serving.
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