Make a Mess in the Kitchen

Tag: gluten-free

Baked Apple and Cinnamon Oatmeal

Baked Apple and Cinnamon Oatmeal

Baked oatmeal is one of the best ways to start the day with something that can feel indulgent. I rarely make baked oatmeal because of the time it requires to prepare and bake in the oven. When I do, this is one of my favorite combinations because of the perfectly caramelized apples and warming hints of apple spice.


jar of oats

The apple and spices will really remind you of an apple crumble especially if you top it off fresh out of the oven with some yogurt or milk.  There are so many great options to sub for the apples as well if you prefer berries or bananas instead. It’s also an easy switch to make gluten-free by subbing in GF oats!

cinnamon sticks

Additionally, you could easily cut these into squares and freeze them for later. I’ve also tried cutting them into square bites and storing them in an air-tight container for easy access to take as a snack. Oatmeal is so versatile and packs some nutrition no matter how you prepare your oats.

Oats are high in many vitamins and minerals, including:

  • Manganese. Typically found in high amounts in whole grains, this trace mineral is important for development, growth, and metabolism.
  • Phosphorus. This mineral is important for bone health and tissue maintenance.
  • Copper. An antioxidant mineral often lacking in the Western diet, copper is considered important for heart health.
  • Vitamin B1. Also known as thiamine, this vitamin is found in many foods, including grains, beans, and nuts.
  • Iron. As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.
  • Selenium. This antioxidant is important for various processes in your body. Low selenium levels are associated with increased risk of premature death and impaired immune and mental function.
  • Magnesium. Often lacking in the diet, this mineral is important for numerous processes in your body.
  • Zinc. This mineral participates in many chemical reactions in your body and is important for overall health.


oats and milk


Breakfast is my favorite meal to create recipes and find ways to make healthy swaps. It’s always fun to try new ingredients that can add flavor and nutrition or make a dish totally indulgent. Have you tried baked oatmeal, what’s your favorite spices and fruit to add? Let me know in the comments and enjoy!



Baked Apple and Cinnamon Oatmeal

July 9, 2019
: 6-8
: 10 min
: 40 min
: 50 min
: Easy


  • 2 cups old-fashioned oats
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon baking powder
  • 3/4 teaspoon salt
  • 1 ¾ cups milk of choice
  • 2 flax eggs
  • 2 teaspoons vanilla extract
  • 1 cup apples diced
  • 1/3 cup maple syrup
  • 3 tablespoons coconut oil, melted
  • 1 tsp raw cane sugar (if desired)
  • Step 1 Preheat oven to 375F and grease a 9in. square baking dish
  • Step 2 Prepare flax or chia egg and set aside (for about 3-5 mins)
  • Step 3 In a medium bowl whisk together dry ingredients until combined
  • Step 4 In a smaller bowl combine the wet ingredients
  • Step 5 Reserve 1/2 cup of the apples for topping, then arrange the remaining on top of the dry ingredients in the baking pan
  • Step 6 Cover the dry ingredients and fruit with wet and ensure it soaks through while patting down the dry oats on top
  • Step 7 Scatter the remaining fruit on top and sprinkle on raw cane sugar for extra sweetness and crunch if desired
  • Step 8 Bake for 40 minutes or until the top is golden brown, remove from oven and let cool for 5 minutes before serving
  • Step 9 This will keep well in the fridge for up to 5 days, best served warm with coconut yogurt or milk poured on top
Chickpea Protein Cookie Dough

Chickpea Protein Cookie Dough

Chickpeas are incredibly versatile and can be adapted into many recipes. I know what you’re thinking…chickpeas in cookie dough? But really, you can’t tell what the base is for this recipe, at all.

My favorite protein powder flavor to pair with this is Vega’s salted caramel. It really makes this taste as if you’re eating the real thing. This was always my favorite post-class snack when I’d get back at night after a long day. It felt indulgent but the protein from the chickpeas and protein powder made it much more satisfying.

All you’ll need is a few ingredients, 6 actually, and you can be eating an entire bowl of cookie dough in under ten minutes.

  • Chickpeas
  • Peanut butter
  • Maple syrup
  • Protein powder
  • Vanilla
  • Chocolate chips

This is going to be a staple in your weekly routine because it is just that good. I’ve seen this becoming a trendy recipe with different variations but I have yet to see one that includes protein powder. In my opinion, that’s what makes this recipe work well and taste like dessert. It really adds a punch of flavor whether that be caramel, chocolate, or vanilla. Have you ever made a dessert from chickpeas? Let me know what your favorite sneaky ingredient is!

Chickpea Protein Cookie Dough

June 27, 2019
: 1-2
: 5 min
: 5 min
: Easy


  • 1 can chickpeas, drained and rinsed
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1 tbsp peanut butter
  • 1 scoop protein powder of choice
  • 1/4 cup chocolate chips or cocoa nibs
  • Step 1 Combine all ingredients, except chocolate chips, into a blender
  • Step 2 Blend until almost completely smooth
  • Step 3 Add chocolate chips and blend until they are incorporated and broken up
  • Step 4 Serve and add more sweetener as needed
5 Ingredient Vegan Caesar Salad

5 Ingredient Vegan Caesar Salad

Sometimes a hot summer day calls for a crisp, cool salad. Now, we’re not talking about any salad because this one is slightly indulgent. This combines crispy chickpeas, fresh kale and tomatoes, vegan parmesan and always creamy caesar dressing.

You can use the greens of your liking, but I suggest kale because of how well it absorbs the dressing when you let it refrigerate. Additionally, Biolife parmesan and Daiya caesar dressing (or homemade) pair the best together. The sharpness of the parmesan with the tangy, saltiness of the chickpeas and dressing really knock this salad out of the park.

This is such a great quick lunch option, meal prep, or a side dish for dinner. It comes together in under 15 minutes and requires little to no prep. I’ve even subbed bac’n bits (did you know they’re vegan and made from textured veggie protein??) for the chickpeas when under a time crunch.

It’s really only a matter of throwing some ingredients together and thoroughly massaging the kale to let it absorb the creamy dressing! What’s your favorite salad go-to? Which dressing do you always have to have on hand? Let me know in the comments!

5 Ingredient Caesar Salad

June 18, 2019
: 2
: 5 min
: 10 min
: 15 min
: Easy


  • 4 cups chopped kale
  • 1 cup halved tomatoes
  • 1/2 grated non-dairy parmesan cheese
  • 1/2-1 cup non-dairy caesar dressing
  • 1 can chickpeas, rinsed
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp paprika
  • 1/4 cup lemon juice
  • Step 1 Preheat oven to 400F
  • Step 2 Rinse and drain 1 can of chickpeas
  • Step 3 Toss chickpeas in salt, pepper, paprika and lemon juice
  • Step 4 Spread evenly onto baking sheet
  • Step 5 Cook for 10-15 minutes
  • Step 6 Combine ingredients and coat evenly in dressing
  • Step 7 *Recommend refrigerating for 10+ minutes to let kale absorb dressing
Air Fryer Zucchini Fries

Air Fryer Zucchini Fries

There’s nothing quite like greasy, fried zucchini fries especially when you dip them in ranch. But, I always think everything is better with ranch. This recipe is gluten-free AND oil-free because it uses an air fryer and gluten-free flour and breadcrumbs. You could also bake them which also keeps them lighter.

The key is all in the mixture to coat the zucchini fries. You could always use your own homemade breadcrumbs, but I used a store bought GF-safe option. For the flour coating I chose almond flour to keep it GF and with knowing that almond flour tends to work well with liquids. The order is also essential: flour, milk, then bread crumbs.

This would also work well if you chopped the zucchini in coins for chips, but who doesn’t love fries? I did find that layering the breaded fries in the air fryer limits how crispy the first layer gets. I’d recommend doing rounds in the air fryer depending on how many you make.

Seasoning is also essential depending on what flavors you want to come through. My personal favorite is some nooch (nutritional yeast), salt, pepper, and herbs de provenance. I think that some garlic salt or everything bagel seasoning would be perfect as well. Don’t forget the dipping sauce! I’ve tried burger sauce, ranch dip, and caesar dressing which tasted wonderful with the cheesy-ness of the fries.

What’s your favorite fry dip? Let me know in the comments below and enjoy!

Air Fryer Zucchini Fries

June 14, 2019
: 3
: 10 min
: 10 min
: 20 min
: Easy

GF & oil-free


  • 1 large zucchini
  • 1/4 cup flour
  • 1/2 cup milk of choice
  • 1 cup breadcrumbs
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/2 tsp nooch
  • 1/2 tsp herbs de provence
  • Step 1 Preheat air fryer to 400 degrees (or oven)
  • Step 2 Slice zucchini into wedge/fry shapes
  • Step 3 Place flour in one bowl, milk in another, and bread crumbs in a third
  • Step 4 Dip zucchini into flour, then milk, and finally bread crumbs
  • Step 5 Repeat the process until all or coated
  • Step 6 Place into air fryer tray
  • Step 7 Cook for 10-12 mins until crispy