Mango Baked Oatmeal
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Cook time
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This Mango Baked Oatmeal has a deliciously-spiced oat cakey base with a mango and fresh ginger glaze over the top that acts almost like a frosting of sorts. Good warm or cold, it can be the perfect make-ahead THM E breakfast...but it can also fill a role as snack or dessert! Check out the notes section below for allergy info (gluten, dairy, and nut free options).
Recipe type: Breakfast
Cuisine: THM E, Low Fat, No Sugar Added
Serves: 8
  • 4 cups old-fashioned oats (use gluten-free if necessary)
  • 2 cups unsweetened almond or cashew milk (I actually used 1 cup of water for half of this)
  • 1 cup unsweetened applesauce
  • 1 cup egg whites
  • 2 teaspoons vanilla extract
  • 1 ½ teaspoons cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • ¾ teaspoon each cardamom, ground ginger
  • ¼ teaspoon ground cloves
  • ¼ teaspoon THM Pure Stevia Extract Powder
  • 1 ½ cups mango chunks (fresh or frozen)
  • ½ cup water
  • 1-inch cube fresh ginger (peeled and finely grated)
  • 2 ½ teaspoons THM Super Sweet Blend
  • ⅛ teaspoon salt
  1. Mix the oatmeal ingredients together in a mixing bowl, cover, and refrigerate overnight.
  2. In the morning, spread the oatmeal mixture into a greased 9”x13” baking pan.
  3. Combine the mango topping ingredients in a saucepan on the stovetop, bring them to a boil, then pull the pan off the heat and blend the mixture with an immersion blender to create a smooth mango sauce. (I added a dash of cayenne pepper to the sauce for “kicks.”) You could just bring the ingredients to a boil in a bowl in the microwave if you prefer (then blend as instructed).
  4. Spread the mango topping evenly over the oatmeal mixture in the pan like a glaze of sorts. Garnish with cinnamon and bake at 350* for 45 minutes.
  5. Let the baked oatmeal cool a bit before serving. I love the texture and flavor when warm, but it’s also good cold. The mango topping becomes a frosting of sorts on your mango ginger cardamom oat cake.
-Low-fat Greek yogurt may work in place of the applesauce.
-Feel free to add a few teaspoons of THM Super Sweet Blend to the batter if you want the baked oatmeal to be sweeter.
-I haven’t tried this, but if you’re not a mango fan, maybe fresh or frozen pineapple chunks (not canned in a sugar syrup) could be used in place of the mango? If anyone tries it I’d love to hear the results!
-I prefer the texture of the baked oatmeal when it’s allowed to refrigerate overnight before baking; it’s more like an oat cake! If you’re pressed for time, the recipe would probably still work without the overnight refrigeration (just bake right away).
-Allergy and nutritional information for recipe made with ingredients as written in the ingredients section above, without substitutes.
-Gluten Free (Use gluten-free oats.)
-Dairy Free
-Nut Free (Use water or the light kind of unsweetened carton coconut milk with about 45 calories per cup in place of the almond/cashew milk. Most people with tree nut allergies can have coconut products, but confirm with your doctor.)
Calories: 213 Fat: 4g Carbohydrates: 31.75g net carbs (minus fiber and sugar alcohols) Protein: 9g
Recipe by Briana Thomas at