MENU

Gut-Friendly Carrot Cake Baked Oatmeal + Cream Cheese Glaze (Gluten-Free/Dairy-Free)

Healthy Recipes

1 April 2020

 

If you know me by now, then you know I love myself a good baked oatmeal (see here, here and here for reference).

They’re super hearty, cozy and delicious, packed with gut and hormone-boosting nutrients, make a week’s worth of breakfast (aka meal prep goals) AND are incredibly easy to sneak veggies into.

 

Especially this Gut-Friendly Carrot Cake version, which contains three different vegetables (winning) but still manages to taste like your favorite spring dessert.

 

It also relies heavily on pantry staples, making this a perfect healthy breakfast or snack option to make during quarantine, or when you don’t have access to as much fresh food as you’d like.

Last but certainly not least, it’s jam-packed with gut-friendly upgrades, which work to boost your gut microbiome, immune system and overall health.

BONUS — it’s officially kid tested and approved (thanks Eloise!) and something your whole family is sure to love.

 

GUT-FRIENDLY UPGRADES

+ Oats

Oats are rich in a prebiotic fiber called beta glucan that feeds the beneficial bacteria in your gut. This bacteria uses the fiber to reproduce, and enhances your microbiome’s ability to make more nutrients, optimize digestion, relieve constipation, metabolize fats, regulate blood sugar, manage inflammation and decrease risk factors like obesity, type 2 diabetes and metabolic syndrome. ***If you have an autoimmune condition like Hashimoto’s or Celiacs, oats may be difficult to digest.

+ Ceylon Cinnamon

Adding more of this spice adds a natural sweetness to the dish, lessening the need for as much added sugar, which can wreak havoc on our guts. It’s also loaded with polyphenols, which are powerful antioxidants that can help to provide relief for indigestion, flatulence, heartburn, nausea and stomach cramps.

+ Cauliflower 

Adding riced cauliflower to this baked oatmeal not only successfully sneaks in a veggie to a sweet breakfast (no one will know, trust) but it significantly boosts the gut-friendly quotient of this dish with glucosinolate. This sulphur compound helps to protect the vulnerable lining of the stomach, reducing the chances of developing leaky gut syndrome or other digestive disorders. It also prevents bacterial overgrowth from occurring in the gut microflora, by keeping bad bacteria from overwhelming the digestive system and allowing good bacteria to thrive.

+ Walnuts

Not only are walnuts one of the most nutrient-dense nuts around, but a recent study found they’re also extremely beneficial for our digestion. This is accredited to their beneficial combination of omega-3 to omega-6 fatty acids, abundance of disease-fighting phytochemicals, and high fiber content, which has been shown to improve symptoms in people with inflammatory bowel disease.

+ CBD 

CBD contains powerful phytocannabinoids that work to heal the junctions in our intestinal lining that when ruptured (due to inflammation caused by processed foods, alcohol, caffeine, antibiotics, NSAIDS, sugar and other toxins)  contribute to intestinal permeability (aka leaky gut). It also decreases spasmodic activity common in irritable bowel syndrome (IBS). ***I highly encourage you to do your research before purchasing a product, as marketing is confusing and there’s a lot of snake oil out there. You can read this post for everything you need to know before purchasing.  

 

Gut-Friendly Carrot Cake Baked Oatmeal + Cream Cheese Glaze (Gluten-Free/Dairy-Free)
 
Cook time
Total time
 
This healthy + delicious carrot cake baked oatmeal tastes like your favorite dessert while sneaking in tons of veggies + gut-boosting ingredients.
Author:
Recipe type: Breakfast, dessert, snack
Cuisine: American
Serves: 8
Ingredients
  • For the Oat Bake:
  • 1½ cups GF rolled oats (I love Bob's Red Mill)
  • 1½ cups riced cauliflower (if not using, sub for more oats)
  • 1 large carrot, peeled + grated
  • 1 cup walnuts, chopped
  • ¼ cup raisins
  • 1 heaping tsp cinnamon
  • ½ tsp nutmeg
  • 1 ½ tsp baking powder
  • ½ tsp sea salt
  • 2½ cups nutpods Original Oat Creamer (or other non-dairy milk) **Use code SOFRESH20 to save 20% off your first order
  • ½ cup pumpkin puree (if unavailable add ½ cup more nut milk or creamer to replace)
  • ¼ cup maple syrup
  • ¼ cup coconut oil, melted
  • 1 tbsp flaxseed powder + 2 ½ tbsp warm water (or swap for 1 whole egg, beaten)

  • For the CBD Cream Cheese Frosting:
  • 1 cup Kite-Hill or Mykonos Dairy-Free Cream Cheese
  • ½ cup pure maple syrup
  • 2 droppers (approximately 8.4 mg)Hemp CBD Elixir**Use code sa_lauren20 to save 20% off your first purchase
  • 2 tbsp lemon juice (or ½ of a large lemon, juice squeezed)
  • 2 tsp vanilla extract
Preparation
  1. Preheat oven to 375 degrees F.
  2. If using flaxseed gel as a binder (vs an egg) combine the flaxseed powder and warm water in a small bowl and stir. Allow to sit for a couple of minutes to thicken.
  3. In a large bowl combine all dry ingredients.
  4. In a small bowl combine all wet ingredients (including the flax gel OR egg beaten), mixing well, then stir in with the dry ingredients.
  5. Pour the mixture into a 9'' by 13" inch baking pan and bake in the oven for 35-45 minutes, until the top is golden brown and liquid is absorbed.
  6. While oats are baking, whisk together all ingredients for the CBD Cream Cheese Frosting.
  7. Let oat bake cool once done, then smother with CBD Cream Cheese Frosting. Will last in the fridge for a week.