Recipe description
September 28, 2026
Prebiotic Chicory Apple Oat Tray Bake
A cozy, fiber-rich oat bake with chicory and apple for everyday nourishment.
Prebiotic Rich
High Fiber
Whole Grains
78%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from oats, apple, chicory root, and walnuts.
- Combines whole grains, fruit, olive oil, and spices for plant variety.
- Includes egg, milk, walnuts, and oats for a more balanced breakfast or snack.
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
Oats
1
cup
Apple
1
piece
Chicory root
1
teaspoon
Egg
1
piece
Milk, whole
0.5
glass
Maple syrup
3
teaspoon
Oil, olive
2
tablespoon
Vanilla Extract
1
teaspoon
Baking powder
1
teaspoon
Salt
0.5
teaspoon
Nut, walnut
1
tablespoon
Nutmeg
0.25
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F) and lightly grease a small baking tray with a little olive oil.
2
Core and dice the apple, then toss it with the lemon juice to keep it fresh.
3
In a bowl, stir together the rolled oats, baking powder, nutmeg and salt.
4
In a separate bowl, whisk the egg, milk, maple syrup, olive oil, vanilla extract and chicory root powder until well combined.
5
Pour the wet mixture over the oat mixture and stir until evenly moistened, then fold in the diced apple and chopped walnuts.
6
Spread the mixture evenly into the prepared tray and smooth the surface.
7
Bake for 25-30 minutes, until the top is golden and the centre feels set.
8
Cool in the tray for a few minutes, cut into portions and serve warm or at room temperature.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
11 g
Protein
49 g
Carbohydrates
7 g
Fiber
19 g
Sugar
23 g
Fat
3 g
Saturated fat
1.6 g
Salt
FAQ
How many servings does this tray bake make?
The recipe makes 2 servings, or more smaller portions if preferred.
What temperature should I bake it at?
Bake it at 180°C (350°F) for 25–30 minutes, until golden and set in the centre.
Can I use plant-based milk instead of whole milk?
Yes. Use an unsweetened plant-based milk in the same quantity; the texture may vary slightly.
Can I make this recipe gluten-free?
Yes, use certified gluten-free oats to reduce the risk of cross-contamination.
Can I leave out the walnuts?
Yes. Simply omit them for a nut-free version, or replace them with seeds if suitable.
What does chicory root powder add to the bake?
It adds a mild, slightly bitter flavour and contains inulin, a type of dietary fibre.
Can chicory root powder cause digestive discomfort?
It can cause gas or bloating in some people, particularly those sensitive to inulin or certain fermentable carbohydrates. Reduce or omit it if needed.
How should I store the tray bake?
Cool it completely, cover it, and refrigerate for up to 3 days. Reheat gently or serve at room temperature.
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