Lactose-free blueberry and lemon baked oats

These blueberry and lemon baked oats make an easy breakfast or snack with familiar supermarket ingredients. They are made with lactose-free milk, lightly sweetened with maple syrup and portion neatly for make-ahead mornings.

Serves: 6   Preparation: 15 minutes   Cooking: 30–35 minutes   Total: approximately 50 minutes

Ingredients

• 240 g rolled oats
• 5 g baking powder
• 2 g ground cinnamon, optional
• 1 g fine salt
• 2 large eggs
• 400 mL lactose-free milk
• 60 mL pure maple syrup
• 30 mL neutral oil, plus a little extra for greasing
• Finely grated zest of 1 lemon
• 15 mL lemon juice
• 5 mL vanilla extract, optional
• 150 g blueberries, fresh or frozen

Method

1. Preheat the oven to 180°C conventional or 160°C fan-forced. Lightly grease a 20 cm square baking dish.
2. Combine the rolled oats, baking powder, cinnamon and salt in a large bowl.
3. In a separate bowl, whisk the eggs, lactose-free milk, maple syrup, oil, lemon zest, lemon juice and vanilla until well combined.
4. Pour the wet mixture over the oats and stir. Fold through 120 g of the blueberries.
5. Transfer the mixture to the prepared dish. Scatter the remaining 30 g blueberries over the top and leave the mixture to stand for 5 minutes.
6. Bake for 30–35 minutes, until the centre is set and the edges are lightly golden. If using frozen blueberries, allow a few extra minutes if needed.
7. Cool in the dish for 10 minutes before cutting into six portions. Serve warm or chilled.

Intolerance considerations

• Lactose: the recipe is lactose-free when made with milk specifically labelled lactose-free. Lactose-free dairy milk still contains milk proteins and is not suitable for a milk allergy.
• Dairy-free option: use an unsweetened plant-based drink that suits your needs and check its ingredient and allergen statement. The flavour and texture may vary slightly.
• Oats, gluten and wheat: ordinary oats should not automatically be assumed suitable for coeliac disease or wheat allergy. Check the product, cross-contact information and your healthcare advice.
• Egg: this version contains egg. An egg-free replacement has not been tested, so use a recipe developed specifically for egg avoidance if that is required.
• FODMAPs: this recipe has not been laboratory tested or certified low FODMAP. The amount eaten, milk formulation and individual tolerance matter; compare the ingredients and serving with current professional advice.

Practical substitutions

Replace the blueberries with 150 g chopped strawberries if they suit your plan. Orange zest can replace lemon zest for a softer citrus flavour; keep the liquid quantity unchanged.

Rice malt syrup can replace the maple syrup in the same quantity. For a slightly less sweet result, reduce the syrup to 45 mL rather than adding a dry sweetener that may change the texture.

Storage

Cool leftovers promptly, cover and refrigerate below 5°C within 2 hours. Use within 2 days. Serve chilled or reheat an individual portion until steaming hot. The baked oats can also be frozen in separate portions for up to 1 month.

More everyday ideas

Learn more about lactose and lactase, read our practical guide to GOS and legumes, or browse the full Intoleran Australia recipe collection. Individual tolerance varies; an Accredited Practising Dietitian can help if you need to manage several restrictions.