- Home
- Recipes
- High blood pressure
- Blueberry Baked Oatmeal
Blueberry Baked Oatmeal
This Blueberry Baked Oatmeal recipe is suitable for hypertension as it includes whole grains, nuts, fruits, and minimal added sugar. Opt for low-fat milk and reduce added sugar for better suitability.
Adapted from Cookie and Kate, by Cookie and Kate

Ingredients
- ⅔ cup roughly chopped pecans
- 2 cups old-fashioned oats
- 2 teaspoons ground cinnamon
- 1 teaspoon baking powder
- ¾ teaspoon fine-grain sea salt (or ½ teaspoon regular table salt)
- ¼ teaspoon ground nutmeg
- 1 ¾ cups milk of choice (almond milk, coconut milk, oat milk or cow’s milk all work)
- ⅓ cup maple syrup or honey
- 2 large eggs or flax eggs
- 3 tablespoons melted unsalted butter or coconut oil, divided
- 2 teaspoons vanilla extract
- 12 ounces or 1 pint fresh or frozen blueberries (or 2 ½ cups of your preferred berry/fruit, chopped into ½” pieces if necessary), divided
- 2 teaspoons raw sugar (optional)
- Optional toppings for serving: plain/vanilla yogurt or whipped cream, additional maple syrup or honey for drizzling, and/or additional fresh fruit
Method
- Preheat the oven to 375 degrees. Grease a 9-inch square baking dish. Once the oven has finished preheating, pour the nuts onto a rimmed baking sheet. Toast for 4 to 5 minutes, until fragrant.5 min timer
- In a medium mixing bowl, combine the oats, toasted nuts, cinnamon, baking powder, salt and nutmeg. Whisk to combine.
- In a smaller mixing bowl, combine the milk, maple syrup or honey, egg, half of the butter or coconut oil, and vanilla. Whisk until blended. (If you used coconut oil and it solidified in contact with the cold ingredients, briefly microwave the bowl in 30 second increments, just until the coconut oil melts again.)1 min timer
- Reserve about ½ cup of the berries for topping the baked oatmeal, then arrange the remaining berries evenly over the bottom of the baking dish (no need to defrost frozen fruit first). Cover the fruit with the dry oat mixture, then drizzle the wet ingredients over the oats. Wiggle the baking dish to make sure the milk moves down through the oats, then gently pat down any dry oats resting on top.
- Scatter the remaining berries across the top. Sprinkle some raw sugar on top if you’d like some extra sweetness and crunch.
- Bake for 42 to 45 minutes (if using frozen berries, 45 to 50 minutes), until the top is nice and golden. Remove your baked oatmeal from the oven and let it cool for a few minutes. Drizzle the remaining melted butter on the top before serving.45 min timer
- Serve as-is or with toppings of your choice. I prefer this baked oatmeal served warm, but it is also good at room temperature or chilled. This oatmeal keeps well in the refrigerator, covered, for 4 to 5 days. If desired, simply reheat individual portions in the microwave before serving.
High blood pressure check: watch for salt, stock cubes, soy sauce, cured meat, cheese and other high-sodium packaged foods. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Make this fit your whole family
Add who’s at your table, with their conditions, allergies and ages. Gluten checks this recipe for each of them and adds a swap where someone needs one. 7 days free, then $49.99 a year.
More High blood pressure recipes

Six Ingredient Breakfast Quinoa
This recipe is appropriate for hypertension. It's low in sodium, and quinoa, coconut milk, and cinnamon are heart-healthy. Adjust maple syrup if needing to control sugar intake.

The Best Green Smoothie
This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.

Mediterranean Buddha Bowl
The Mediterranean Buddha Bowl is appropriate for diabetes if portion sizes are controlled. It's rich in fiber (veggies, quinoa, chickpeas), and healthy fats (olive oil, vegan feta), which can help control blood sugar levels. Watch out for carbs in quinoa and hummus.

VEGAN BUDDHA BOWL + LEMON THAINI SAUCE
The recipe is largely suitable for diabetes with its low glycemic ingredients like broccoli, cauliflower, and quinoa. However, reduce or avoid the use of oil, and monitor portion sizes of chickpeas, which can affect blood sugar levels.

Shrimp Stir-Fry
The Shrimp Stir-Fry recipe aligns well with the Mediterranean diet due to its use of olive oil, vegetables, and lean protein (shrimp). However, consider reducing the soy sauce due to its sodium content for a stricter adherence.

Cinnamon Quinoa Breakfast Bowl
A balanced Mediterranean recipe with whole grains, healthy fats, and fruits. However, watch portions of sweeteners for overall balance.
This recipe also fits: Mediterranean recipes, Balanced recipes, Vegetarian recipes, DASH diet recipes.



