Solid Food: Baked Oatmeal Soylent, v1.0 BakedTasty!

by sosaysthecaptain
Last updated September 21, 2015 Copy
AmountVolumeIngredient$ / daySource
120gcupsRolled Oats$0.21Costco
100gWhole Wheat Flour$0.18Amazon
70gEAS Whey Protein Powder (Vanilla)$1.33Amazon
62ml¼cupCanola Oil$0.12Amazon
2portionEggs$0.42Local
25gBrown Sugar$0.10Amazon
22gFlaxseed Meal$0.13Amazon
3.8gIodized Salt$0.01Amazon
2gCholine bitartrate$0.02Amazon
6.5g1tspPotassium Citrate$0.24Amazon
4gNow Foods Calcium Citrate$0.15Amazon
1g1capsuleOne Daily Superfood Multivitamin$0.32Amazon
1gSaigon Cinnamon$0.02Amazon
1gAllspice$0.03Amazon
0.75gSpices, cloves, ground$0.03Amazon
Amounts for:
Total Daily Cost:
$3.31Add Ingredients
to Amazon Cart

Solid soylent always seemed like a good idea to me. Goo is messy and not super appetizing, and besides, eating things is generally a positive experience. I wanted to create a solid recipe that was good tasting and agreeable to eat, easily portable, not easily spoilable, inexpensive, and made as much as possible with ordinary ingredients that one might have lying around the kitchen.

I think I've been pretty successful in achieving those goals. Baked oatmeal soylent is tasty--it's dense, nutty, barely sweet, and really satisfying. It looks like it's going to taste like an oatmeal cookie, and to a minor extent it does, but rather than coming off as sweet it seems rich and high in protein, in a good way, reminiscent of eating meat. It is super portable--bake a day's worth in half of a 9x13 pan and it forms a dense square, like a pan of cookie bars. Cut this into quarters and you have meal sized squares that can easily go into a plastic bag in your backpack. They require no refrigeration and keep just fine for a couple days. The cost is barely over $3/day, and, aside from protein powder and added nutrients, it's made with regular kitchen things rather than weird internet things. Somehow this makes it seem less foreign, and it also makes it much cheaper to get started making.

So far I've been eating this two meals a day for about a week--250 calories for breakfast, 500 for lunch, and 250 for a mid afternoon snack--and I'm really pleased with the results. Despite being solid and super dense, it is totally satisfying and doesn't leave me hungry. And I feel really good eating it. I think I generally eat pretty well normally, but eating this I have significantly more energy. And it makes it super easy to smuggle lunch into the library!

Prep

Dump everything in mixer (mix dry things first, then add eggs and oil), pat into oiled 9x13 pan. One day's worth will take up half the pan, so it's quite convenient to make two days' worth at once. Bake for 25-30 mins at 350 F. Cool, and cut into squares.

Known issues/potential improvements:

--manganese & niacin are a bit high. Not too concerned about either, as both are only very slightly over, and I usually only eat two meals of this per day.

--slightly low in in vitamin K

--could save about $0.27/day by swapping the fancy vitamin for a cheaper one, like the standard issue Kirkland one that costs 3 rather than 30 cents. This leaves you somewhat low on vitamin D, which shouldn't be much of an issue if you're getting a decent amount of sunlight.

--could easily go higher on protein, if desired

Edit (27 July 2015) I've been eating this for about half my calories most days (some days most of my calories), and it's going really well. I feel really good. Several tweaks: bake time increased from 12 to 20 minutes (nicer texture, makes it hard and verging on crunchy), dialed down the cinnamon, added allspice, which gives it a really pleasant, subtle taste.

Edit (20 September 2015) Changed spices a bit (added cloves, reduced cinnamon), increased bake time. Tastes better than ever!

Edit (26 January 2016) Here are two improved versions of this recipe, Baked Oatmeal 2.0 and Baked Oatmeal 3.0, that I've been working off of for the past few months. Both are improved, and have different macro ratios. 2.0 is 30% fat, 3.0 is 23% fat. Have been eating 3.0 lately and it's glorious.

https://diy.soylent.com/recipes/baked-oatmeal-20-452530 https://diy.soylent.com/recipes/baked-oatmeal-30-492823

Nutrition Facts

Amount Per Day
40% Carb, 21% Protein, 39% Fat
Calories2027
% Daily Values*
101%
Total Carbohydrate204g
107%
Dietary Fiber 30g
108%
Protein109g
100%
Total Fat90g
Saturated Fat11g
Monounsaturated Fat33g
Polyunsaturated Fat17g
480%
Omega-3 Fatty Acids8g
115%
Omega-6 Fatty Acids20g
Cholesterol613mg
Calcium
112%
Vitamin A
185%
Chloride
99%
Vitamin B6
906%
Chromium
343%
Vitamin B12
4305%
Copper
310%
Vitamin C
112%
Iodine
169%
Vitamin D
173%
Iron
163%
Vitamin E
227%
Magnesium
139%
Vitamin K
92%
Manganese
504%
Thiamin
1010%
Molybdenum
167%
Riboflavin
896%
Phosphorus
255%
Niacin
227%
Potassium
115%
Folate
184%
Selenium
413%
Pantothenic Acid
272%
Sodium
138%
Biotin
100%
Sulfur
135%
Choline
227%
Zinc
234%
 
* Percent Daily Values are based on "2000 Calorie, 40:20:40". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Based on 2000 Calorie, 40:20:40Change
MacroTargetRecipeMax%
Calories (kcal)20202027100%
Carbohydrates (g)202203.8101%
Protein (g)101109.02108%
Total Fat (g)9090.05100%
Saturated Fat (g)010.91
Monounsaturated Fat (g)033.1
Polyunsaturated Fat (g)017.22
Omega-3 Fatty Acids (g)1.67.68480%
Omega-6 Fatty Acids (g)1719.51115%
Total Fiber (g)2829.8107%
Soluble Fiber (g)00
Insoluble Fiber (g)00
Cholesterol (mg)0613.333
VitaminsTargetRecipeMax%
Vitamin A (IU)3000555210000185%
Vitamin B6 (mg)1.311.8100906%
Vitamin B12 (ug)2.4103.34305%
Vitamin C (mg)901012000112%
Vitamin D (IU)60010354000173%
Vitamin E (IU)20451000227%
Vitamin K (ug)12011192%
Thiamin (mg)1.212.1221010%
Riboflavin (mg)1.311.651896%
Niacin (mg)1636.34235227%
Folate (ug)4007361000184%
Pantothenic Acid (mg)513.575272%
Biotin (ug)3030100%
Choline (mg)5501246.2323500227%
MineralsTargetRecipeMax%
Calcium (g)11.122.5112%
Chloride (g)2.32.283.699%
Chromium (ug)35120343%
Copper (mg)0.92.79310310%
Iodine (ug)1502541100169%
Iron (mg)813.019645163%
Magnesium (mg)420584.6139%
Manganese (mg)2.311.58811504%
Molybdenum (ug)45752000167%
Phosphorus (g)0.71.7844255%
Potassium (g)3.54.032115%
Selenium (ug)55227400413%
Sodium (g)1.52.0642.3138%
Sulfur (g)22.7135%
Zinc (mg)1125.765740234%

No reviews yet - why not add the first one?

Add Review