12 Best Budget-Friendly Mediterranean Diet Foods - EatingWell
There are ample nutritious, budget-friendly foods that can help you gain the healthy benefits of the Mediterranean diet in a way that works for your lifestyle.
Breakfast Lemon-Blueberry Oatmeal Cakes
Frozen berries are usually flash-frozen at peak ripeness to preserve their flavor and nutrition while allowing them to last for months in the freezer (as compared to days in the fridge). Plus, they typically cost less than half what their fresh counterparts cost. Add them to yogurt parfaits, oats and smoothies, or top yogurt or cottage cheese for a tasty and healthy snack. And if you're looking for something on the go, make a batch of these <anchor>Breakfast Lemon-Blueberry Oatmeal Cakes</anchor>, which you can freeze for up to three months.
Breakfast Lemon-Blueberry Oatmeal Cakes​
Breakfast Lemon-Blueberry Oatmeal Cakes​[Skip to content](#main)

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# Breakfast Lemon-Blueberry Oatmeal Cakes

4.3

(18)

14 Reviews

A cross between muffins and baked oatmeal, this diabetes-friendly cake recipe is perfect for an on-the-go breakfast or snack. You can also make a double batch and enjoy one during the week and store the other batch in the freezer to savor later.

By

[Sara Haas, RDN, LDN](https://www.eatingwell.com/author/sara-haas/)

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Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

[EatingWell's Editorial Guidelines](/about-us-6743412#toc-editorial-policies)

Updated on June 5, 2024

Reviewed by Dietitian

[Christa Brown, M.S., RDN, LD](https://www.eatingwell.com/christa-brown-8409678)

Reviewed by Dietitian [Christa Brown, M.S., RDN, LD](https://www.eatingwell.com/christa-brown-8409678)

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Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.

[EatingWell's Editorial Guidelines](/about-us-6743412)

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[EatingWell Test Kitchen](https://www.eatingwell.com/author/eatingwell-test-kitchen/)

Tested by [EatingWell Test Kitchen](https://www.eatingwell.com/author/eatingwell-test-kitchen/)

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. [Learn more about our food philosophy and nutrition parameters.](https://www.eatingwell.com/our-food-and-nutrition-philosophy-6746110)

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Active Time:

15 mins

Total Time:

50 mins

Servings:

12

Nutrition Profile:

[Diabetes-Friendly](https://www.eatingwell.com/recipes/17899/health-condition/diabetic/) [Nut-Free](https://www.eatingwell.com/recipes/18051/dietary-restrictions/nut-free/) [Soy-Free](https://www.eatingwell.com/recipes/18050/dietary-restrictions/soy-free/) [Vegetarian](https://www.eatingwell.com/recipes/18005/lifestyle-diets/vegetarian/) [Gluten-Free](https://www.eatingwell.com/recipes/17900/dietary-restrictions/gluten-free/)

Jump to Nutrition Facts

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## Nutrition Notes

### Are Breakfast Cakes Healthy?

These little breakfast cakes are chock-full of nutrients that will add to your daily nutrition bottom line, including fiber, protein, calcium, iron, magnesium, potassium, folate and vitamins D, C, A and K. The [powerful antioxidants in blueberries](https://www.eatingwell.com/benefits-of-blueberries-8369265) have been shown to help protect brain function, boost the immune system and protect the heart. The [fiber in the oats](https://www.eatingwell.com/article/7872901/health-benefits-of-steel-cut-oats/) is a special type of soluble fiber called beta-glucan, which has been shown to lower harmful LDL cholesterol, prevent blood sugar spikes and help keep you full longer. The [fiber in this recipe](https://www.eatingwell.com/article/7907005/sneaky-signs-youre-not-eating-enough-fiber-according-to-a-dietitian/) will also help keep things moving through your gut, helping to prevent constipation.

Alexandra Shytsman

### Is This Recipe Gluten-Free?

Yes, this recipe uses no ingredients containing gluten, so it is gluten-free. People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.

### Can I Make This Recipe Dairy-Free?

Yes, you could swap the milk with a [non-dairy milk](https://www.eatingwell.com/article/7918189/healthiest-milks-according-to-a-dietitian/), like almond, soy or oat.

## Tips from the Test Kitchen

### Can I Use Fresh Blueberries Instead of Frozen?

Absolutely! If you prefer to use fresh blueberries, they're an equal swap for the frozen in this recipe.

Alexandra Shytsman

### Can I Make Oatmeal Cakes Ahead?

Yes, you can refrigerate the oatmeal cakes in an airtight container for up to two days or freeze them for up to three months. To reheat, microwave an oatmeal cake in 30-second intervals until heated through.

_Additional reporting by [Carrie Myers](https://www.eatingwell.com/author/carrie-myers/) and [Jan Valdez](https://www.eatingwell.com/author/jan-valdez/)_

Alexandra Shytsman

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(Keep screen awake)

## Ingredients

- 3cupsold-fashioned rolled oats (see Tip)

- 1 ¼cupslow-fat milk

- ½cupunsweetened applesauce

- ⅓cuppacked light brown sugar

- 1tablespoongrated lemon zest

- ¼cuplemon juice

- 2large eggs, lightly beaten

- 1teaspoonbaking powder

- 1teaspoonvanilla extract

- ½teaspoonsalt

- 1cupfrozen blueberries, preferably wild


## Directions

1. Preheat oven to 375°F. Coat a muffin tin with cooking spray.

2. Combine oats, milk, applesauce, brown sugar, lemon zest, lemon juice, eggs, baking powder, vanilla and salt in a large bowl. Fold in frozen blueberries. Divide the mixture among the prepared muffin cups, about 1/3 cup each. Bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the pan for 10 to 15 minutes, then turn out onto a wire rack. Serve warm or at room temperature.










Alexandra Shytsman


## Equipment

Standard 12-cup muffin tin

Originally appeared: EatingWell.com, July 2022

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## Nutrition Facts (per serving)

134Calories3g Fat24g Carbs5g Protein

Show Full Nutrition LabelHide Full Nutrition Label

Nutrition FactsServings Per Recipe12Serving Size1 muffinCalories134% Daily Value \*Total Carbohydrate
24g

9%
Dietary Fiber
3g

11%
Total Sugars
10g
Added Sugars
6g

12%
Protein
5g

10%
Total Fat
3g

4%
Saturated Fat
1g

5%
Cholesterol
32mg

11%
Vitamin A
104IU

2%
Vitamin C
3mg

3%
Vitamin D
19IU

5%
Folate
8mcg

2%
Vitamin K
2mcg

2%
Sodium
163mg

7%
Calcium
77mg

6%
Iron
1mg

6%
Magnesium
26mg

6%
Potassium
154mg

3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

\\* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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