Recipe description
March 19, 2026
Baked Oats with Apple and Walnuts
A cozy oat bake with apple and walnuts to support gut diversity.
High Fiber
90%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from oats, apples, and walnuts.
- Includes polyphenol-rich fruit and nuts.
- Plant-based with balanced slow-digesting carbs and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
apple
1
piece
walnuts
1
tablespoon
oats
1
cup
Instructions
1
Preheat the oven to 350°F (175°C).
2
In a mixing bowl, combine oats, baking powder, cinnamon, and salt.
3
Chop the apple and walnuts, and add them to the dry ingredients.
4
In another bowl, mix the plant-based milk and maple syrup.
5
Pour the wet mixture into the dry ingredients and stir until combined.
6
Spread the mixture evenly in a baking dish.
7
Bake for 25-30 minutes, or until the top is golden brown.
8
Let it cool slightly before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
9 g
Protein
44 g
Carbohydrates
7 g
Fiber
12 g
Sugar
13 g
Fat
2 g
Saturated fat
0.2 g
Salt
FAQ
What are the main ingredients, and can I swap any of them?
The recipe centers on oats, apple, and walnuts; you can swap walnuts for other nuts (e.g., almonds or pecans) and use plant-based milk. Spices can be adjusted to taste.
Is this recipe vegan and dairy-free?
Yes, it uses plant-based ingredients. To ensure vegan status, check that no dairy products or honey are used.
How long and at what temperature should I bake it?
Bake in a preheated oven at about 180°C (350°F) for roughly 25–35 minutes, until the mixture is set and lightly golden.
How should I store leftovers?
Cool completely, then refrigerate in an airtight container for 3–4 days. Reheat gently before serving.
Can I make this gluten-free or nut-free?
Yes. Use gluten-free oats to make it gluten-free. To make it nut-free, substitute walnuts with seeds or omit them.
Is this suitable for people with diabetes or digestive concerns?
It's high in fiber, which can support fullness and digestion. If you have specific health concerns, consult a clinician.
How can I adjust sweetness or flavor?
Choose very ripe apples for natural sweetness; add cinnamon and vanilla, or a small amount of maple syrup or honey if not vegan.
Can I freeze or prepare this in advance?
Yes. You can freeze baked slices or prepare ahead and refrigerate; reheat as needed.
What are the potential health benefits mentioned?
The dish provides fiber from oats and apples and polyphenols from apple and walnut components, which may support gut comfort and a balanced microbiome as part of a varied diet.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.