Apple Oat Cakes (E)

There is a special menu item that, to my knowledge, is only sold at Starbucks in Hawaii.  Oat Cakes! Oh how I loved to eat those and felt that they must be oh-so-healthy with all their low fat oat-y goodness.  Come to find out that those dense and moist little cakes have 450 calories, 12 grams of fat and a whopping 75 grams of carbohydrates…. No wonder I couldn’t lose the weight from that 3rd baby!  Yikes!!

Fast forward to a trimmer and healthier me but still missing those Oat Cakes… Until now!


Apple-Oat Cake

This quick, easy and economical little Oat Cake has become one of my favorites.

½ cup of Old Fashioned Rolled Oats

¾ cup Oat Flour (ground up oats)

¼ cup Vanilla or Plain Protein powder

½ tsp salt

1 Tbls ground Flax

1 Tbls Baking Powder

4 Tbls Truvia (or use your preferred sweetener to taste)

½ cup unsweetened applesauce

½ cup egg whites (carton or fresh)

1 tsp apple pie spice or cinnamon

1 tsp vanilla

1 Apple (or 1 cup) diced very small.

Pour everything in a mixing bowl and blend with a fork… you don’t even need an appliance for this!

Pour in a greased 8×8 pan or muffin tins.

Bake at 350 degrees for 35 min or until knife inserted in the center comes out clean. Cut into 6 servings


Update:  To make a delightful Peaches and Cream Muffin, use Greek Yogurt instead of apple sauce and diced peaches (frozen is fine) instead of apple.  Delicious! DSC_0081-001

Nutritional Information per Serving: Calories-152, carbohydrates-24, fat-2, protein-10.

For Trim Healthy Mamas, you will enjoy these in an E setting.


72 thoughts on “Apple Oat Cakes (E)

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  1. I am so glad that you finally started blogging! I have been watching you on THM FB group and wondering “When is she EVER going to do this!” Lol! Thank you for posting this great recipe! I am so excited to see more from you 😉

  2. Rhonda, I’m excited about your blog too! You have such a gift with the photography…truly. Your posts are always gorgeous. 🙂 I am trying not to lick the screen.

    Thanks for sharing this one, and thanks for linking up to Trim Healthy Tuesday!

  3. I tried making these this morning and had a couple of problems, if anyone could help, I’d appreciate it, because these taste really good.
    1. I had to sub for the eggs (allgery), and used a flax egg (1T ground flax w/3T almond milk). Since the recipe called for a T of ground flax, I just used that for the egg. Also added a pinch of xanthan gum, and greased a glass pan w/coconut oil.
    2. Stuck to the pan! Bad :(. Apple Oat Cake crumbles still taste great though ;). Any sugestions?

    1. Hi Maggie, Not sure how your alterations affect the recipe. I have made this several times and have not had those issues. I do butter the pan and am able to get it out without a problem. Not sure if the substitute egg makes the final result dryer. Also the xanthum gum is a thickener, so that may have affected the texture. Hope you can make it work for you.

      1. Thanks RohndaSue, it turned out plenty moist – next time I’ll try leaving out the xanthan, and grease the pan with butter and see if that helps. Thanks for the recipe – it’s a keeper – the whole house smelled good this morning while it baked :).

  4. This turned out great with 1/3 cups of ground erythritol plus 2 tbsp. It was done in 30 minutes. I will likely make it again! Thank you! 🙂 Love Trim Healthy Mama!

  5. Do you know if I can use the gluten free oat flour that i have or do I need to grind my oats to get the oat flour? Is there a difference? Thanks

  6. Do you know if I can use the gluten free oat flour that I have or do I need to grind the oats to make the flour? Is there a difference? Thanks.

    1. Debi, You should be able to use a pre-ground flour without any problem. It is essentially the same thing, just without any traces of gluten that regular oats might have. Hope you like them.

  7. Hi Rohnda! I just made this fabulous recipe up now and it yielded 12 muffins! AWESOME! I’m wondering how many I can eat to keep it THM Friendly? Thank you!

  8. This sounds wonderful! Do you think you could use any of the nameste gluten free flour. I am very new to THM, still reading. It is a gluten free flour mix, but does have brown rice flour in it.

    1. The Namaste Flour blend also contains Tapioca flour and a few other off plan ingredients that will have a much more significant blood sugar reaction. I have never used it so I don’t know how it would affect the texture of the finished product. I guess you could try it if you are looking to use up what you have but I would imagine it might need the moisture levels tweaked a bit.

    1. Yes, You could leave it out. I only add it to boost the protein content a tad. It should be fine without it. (maybe add an extra tablespoon of oat flour if it seems too thin)

  9. These sound so good, I need some E breakfasts 🙂 I don’t have flax…any alternative? And only have Trader Joes’ stevia…anyone know how much to use in place of Truvia? TIA!!

  10. Sorry if this is a repeat, but looks like my first comment didn’t show.
    Can’t wait to try these, need some E breakfasts…2 questions though.
    I don’t have flax…any alternative?
    And I have TJ’s Stevia, how much in place of the Truvia? TIA!

    1. Hi Kristi. I think you could just skip the flax… I have a bit of a flax fetish so I try and add a little to just about everything but it is not essential to this recipe. As for the Stevia, I would have to guess between 1/4 and 1/2 a tsp of the pure stevia would work. Each brand is slightly different so I am not sure I can give you an exact amount. Sorry.

  11. Hmmm… just a few trouble shooting questions… Did you grind your own oats or use store bought oat flour? Was your baking powder old? How big was your diced apple?

    Not sure what went wrong… They don’t have fat so they aren’t buttery moist, but the fruit and the apple sauce should keep them from being dry. Mine always rise up nice and fluffy.

    1. Thank you so much for your quick reply. I ground the gf oats needed for the oat flour and then used the gf oats unground for the other requirement. My baking powder was dated Oct. 13 however I did go online and see a test you can do to see if it is still good. I tested and it was, but it may not be a good test. Needless to say, I am buying some new bp. I used a good sized apple, should it be small? Thank you for your help! Like I said they taste really good 🙂

    1. Xylitol, by itself will not be as sweet as Truvia so you may need to add more to get the desired sweetness. Xylitol is not a friend to my tummy so I don’t have much experience using it. Sorry 🙂

  12. These are great!!! I just made a batch and wish now that I would have doubled it! perfect fall muffin!! I can’t wait to take these to my moms group on my snack day!

  13. Yum! These turned out great! I used 4 1/2 tsp. Sweet Blend in the recipe, but even 4 tsp. would be enough. I didn’t have apple pie spice, so I used 1 tsp. cinnamon and 1/4 tsp. nutmeg. I ground 1 cup of rolled oats to make the oat flour. It was a bit over 3/4 cup, but worked just fine.
    A normal E breakfast for me is 1/2 cup oats cooked with a diced apple and cinnamon. I add a 1/2 scoop of protein powder and sweetener. That being said, I feel comfortable with eating 2 of these for a meal. I plugged the recipe into a calculator, and after I subtract fiber, two muffins should be just under 45 grams net carbs.
    I hope they freeze okay. I will be making these again!

  14. Hhi there!! I made these, they are so delicious! But I made mine as muffins. Regular size and minis. I see a break down for carbs in the 6 serving cake you have. WOuld you have one for muffin sizes, please? Thank you so much for sharing this!! I love it.

    1. Well, I am not going to do the math for you on this blurry eyed morning 🙂 but if you take the amount of muffins you made and divide it by 6, that would give you equal to one of my serving sizes… Then you would just divide that nutritional info into however many muffins are in your “serving”… Glad you like them!

  15. I made these in a baby cakes cupcake maker. They were risen when I first took them out but as they cooled they fell. They look very done on the outside but they are still gooey on the inside. I’m thinking the batter may be to heavy for the appliance? I should have done it in the oven instead? Any thoughts?

    1. Well, my muffin tins are the big ones so I usually just have one muffin with some coffee. If you are using the smaller, more traditional size muffins then I would definitely eat two. But I also use these frequently for a between meal, on the go type snack. You could really pair them with any other lean protein source.

  16. this is a great recipe, I have tried it many ways adding different things . It made a nice pumpkin muffin also. This is one on my favorite recipes thanks.

  17. I am SO SO SO excited to make these! I need a great E breakfast and I think this might do the trick! I could have it with some greek yogurt or a big boy smoothie for breakfast!

  18. Really tasty but half the muffin stuck to my muffin liners…very frustrating! I end up having quite the little muffin to eat

    1. I am sorry you had trouble with these sticking. I have always used a lightly sprayed, non-stick muffin tin so I was not aware that they would stick so much when using liners. Thanks for letting us know.

  19. I made these today and substituted pumpkin purée for the applesauce. They turned out with a wonderful pumpkin-apple flavor. Yum!

  20. i made these exactly like the recipe and they turned out great! Probably the best E food I ever had! Love the dense oaty-ness of this muffin, plus the apple and cinnamon. Another bonus is that it’s gluten free and dairy free and nut free, so my allergy kids can have it!!! Will def make this again!

  21. I just made these for the first time and they are so good. FINALLY an e recipe that I like! These will be made alot in my house as E meals are so hard for me. I did use extra pie seasoning for more flavor. I got 10 beautiful muffins:) Baked at 350 for 25 minutes. LOVE THESE!!

    1. The healthy fat from the walnuts combined with the good carbs from the oats and apple would change it into a delicious crossover. Still healthy but not as weight loss promoting.

  22. Can I make these without protein powder?. If so, what could I substitute? These sound Delicious and I really want to make them, but I live overseas and can’t get protein powder.

    1. I really think you could just leave it out. Maybe add an extra tablespoon of the oat flour to make up for it but it might not even need that. Let me know how it works for you.

  23. How do you store them? I just made (can’t wait to have one in the morning). I made 6 and want to spread them out of 6 days. Should I freeze some or just keep in the refrigerator?

  24. I made this using yogurt and fresh peaches. It turned out extremely well. Thanks for the recipe. I plan to freeze pieces and use them with OOO and berries for an E breakfast.

  25. Do you measure the ground up oats before or after you grind them, i.e. Measure out 3/4 cup oats, then grind or grind up some oats and scoop out 3/4 cup?

    1. I have done it both ways and measured before and after, and honestly there isn’t much difference…. But since I usually have a container of pre-ground, I guess I usually do it that way. Whatever is easiest for you should work fine.

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