Baked Salted Caramel Oats (low histamine)

Imagine my tahini coco caramels in oat form, and baked! If you’re not a fan of tahini, sub with almond butter or Sunbutter. The center is like a creamy caramel truffle. DEF the breakfast, or snack you didn’t know you needed, baked and steamy in just 20 minutes!


Get creative with the toppings, and pick your choice of fresh fruit, shredded coconut, seeds, nuts, and a drizzle of maple syrup. I promise, this one is worth waking up for!




½ c GF Quick Oats 

½ c plant milk (my faves are Three Trees Oat or Almond Milk)

½ plantain 

1 tsp pure vanilla powder (Cook’s)

½ tsp baking soda

pinch of sea salt

2 tsp maple syrup 

1 tsp coconut sugar 




1 tbsp tahini, almond butter, or Sunbutter (any of these will work, chose your fave)

1 tbsp maple syrup 

1 tsp coconut butter 

¼ tsp pure vanilla powder 

Pinch Maldon Salt


Pinch ground ginger or cardamom



1. Preheat oven to 350°F.

2. Blend all oats ingredients together in blender until smooth and creamy.

3. In a small bowl, mix salted caramel sauce with a spoon.

4. Lightly grease an individual serving size ramekin with coconut oil or ghee. Fill no more than ¾ full, so it has room to expand.  

5. Spoon caramel into center of ramekin.

6. Bake for 20 minutes if you want a creamier consistency, and 25 if you want a cakey texture.

7. Remove from oven, and top with shredded coconut and fresh fruit, and a drizzle of maple syrup.



**GF/DF/LOW HISTAMINE (I followed mastcell360 low histamine foods list very strictly initially, then added some foods from the SIGHI list as I began to tolerate more foods, all under the care of a dietitian. A low histamine diet is restrictive and not meant to be followed long-term, as nutrient deficiencies may develop).**


Hi, I'm Gabriela

I am a recipe creator and food blogger, have been a registered nurse for two decades, and will soon be an integrative and functional dietitian nutritionist. 

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