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S’mores Chocolate Baked Oats [No Sugar Added!]

Cake for breakfast? Oh yea…it isn’t a dream! This healthy twist on the viral Tiktok trend of chocolate baked oats is made with ZERO added sugar to prevent blood sugar spikes. And my unique twist transforms it into a s’mores lava cake without the excess calories and sugar. Less than 10 ingredients & prepped in just minutes, you will not be disappointed by this recipe!

white bowl with baked chocolate oats and marshmallow with spoon in bowl

Disclaimer:  This post contains Amazon affiliate links.  As an affiliate, I earn a commission on qualifying purchases.

Why you’ll love this recipe

  • Easy recipe that only takes up 30 minutes of your time
  • No added sugars
  • Like having cake for breakfast (but packed full of nutrition!)
  • Indulgent, warm, chocolatey, and gooey… like lava cake!
  • Diabetes friendly – will satisfy your sweet tooth without spiking blood sugar
  • Easy recipe the entire family will enjoy (seriously, the kids can make this themselves it’s so easy)

What you’ll need

Ingredients for Chocolate Baked Oats
  • Unsweetened cocoa powder: Cocoa is anti-inflammatory and helps reduce blood pressure, along with “bad” cholesterol and blood sugar levels.
  • Plain Greek yogurt: Greek yogurt is a great source of protein and healthy fats, but is low in sugar, making it a fantastic choice for people who need to watch their sugar intake. Yogurt consumption is even associated with improved blood sugar levels and insulin sensitivity.
  • Erythritol: This is one of my favorite diabetes-friendly sugar-free sweeteners because it doesn’t impact blood sugar or cause any GI discomfort like some sugar alcohols can.
  • Sugar free dark chocolate chips: Did you know that milk chocolate chips can run you about 20 grams of sugar per 2 tablespoons? Using sugar-free dark chocolate chips gives you all the flavor without all the sugar. These chocolate chips can be found at many grocery stores (even Target!), but if you can’t find them, luckily they can be found online and shipped to you quickly.
  • Low carb marshmallows: You may need to order these online, since these aren’t typically found at your local grocery store. I use low-carb marshmallows in this recipe because one regular marshmallow has about 4 grams of sugar, and cutting down the sugar where you can is a good idea, especially when you have diabetes. If you can’t find low carb marshmallows, don’t worry. Just use a regular one (or a mini marshmallow) and count the additional carbohydrates. 

How to make this recipe

Steps on how to make S’mores Chocolate Baked Oats, part one
Steps on how to make S’mores Chocolate Baked Oats, part two
  1. Preheat your oven to 350 degrees F.
  2. In a large bowl, stir together dry ingredients (except chocolate chips and marshmallows). 
  3. Add in liquid ingredients, combining well, then blend together in a high speed blender or food processor.
  4. Pour ⅔ of the mixture into an oven-safe ramekin.
  5. Add 1 tablespoon of chocolate chips and marshmallow into the center.
  6. Pour the remaining mixture over the top.
  7. Sprinkle remaining chocolate chips on top.
  8. Bake for 25 minutes.
  9. Serve warm. The middle should be gooey like a lava cake smore when you dig in!


Can you eat baked oats the next day?

Yes! This recipe will last up to a week in the fridge or up to 3 months in the freezer when stored in an airtight container. In fact, this is a great recipe to multiply so you can meal prep in advance for your busier weeks. When ready to serve, just heat up again in a microwave for a few seconds to get that warm, delicious, ooey gooey consistency.

Can I make baked chocolate oats in a muffin pan?

Absolutely! You may want to go this route if you’re meal prepping for the week or if you want to take this recipe on the go. Since I haven’t tested this recipe in a muffin pan, I recommend keeping an eye on the oven to make sure that you don’t overcook your baked oats muffins.

Are oats good for you?

Yes! I love oats because they are rich in fiber and pack a serious nutrition punch. Oats are low on the glycemic index, meaning that they will not spike your blood sugar, making them an especially great addition to the diet of people who have diabetes. In addition, oats have anti-inflammatory properties and are one of my favorite foods that help reduce blood sugar.

Why this recipe works for people with diabetes

white bowl with baked oats and marshmallow on marble counter

My smores baked chocolate oats recipe is great for people with diabetes because it is packed with fiber, protein, healthy fats, and indulgent chocolatey flavor to help keep you satisfied. The viral baked oats recipe can have tons of sugar, so removing any added sugars makes this recipe so much more diabetes-friendly.

This recipe also features many ingredients that support healthy blood sugar levels in people with diabetes:

  • Oats are rich in fiber, which helps control blood sugar. A special kind of soluble fiber called beta-glucan is also present in oats, which helps minimize blood sugar after meals and keeps your heart healthy by reducing bad LDL cholesterol. People with diabetes should pay special attention to their heart health since they are at an increased risk of developing cardiovascular diseases. Oats are definitely one of the best foods to incorporate in your diet to help prevent developing this chronic condition. 
  • The antioxidant polyphenols in unsweetened cocoa powder help to reduce the risk of developing type 2 diabetes. Unsweetened cocoa is also associated with better blood sugar balance and can help prevent heart disease.
  • Unsweetened almond milk is lower in calories, carbs, and sugar than cow’s milk and is low on the glycemic index, so it doesn’t cause the same blood sugar spikes. 
  • Plain Greek yogurt is unsweetened, rich in probiotics, and is linked to lower blood sugar levels
  • Erythritol is sugar free, low calorie, and does not impact blood sugar levels, making this sweetener a great choice for people who need to watch their blood sugar.  

Other oats recipes you may enjoy

Did you love this recipe as much as I do? I’ve got some more healthy oat-based recipes that will feel like a treat:

Are you ready to make some baked chocolate oat s’mores? Let’s go! And make sure you tell me what you think by giving it a 5-star rating & sharing it with me on Instagram by tagging me @ErinPalinskiWade

white bowl with baked oats and marshmallow on marble counter

Smore Chocolate Baked Oats (low sugar)

My unique twist transforms S'mores into a lava cake without the excess calories and sugar
5 from 3 votes
Print Pin Rate Shop Ingredients
Course: Breakfast
Cuisine: American
Diet: Diabetic, Low Calorie
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Servings: 1 serving
Calories: 300kcal


  • High speed blender or food processor
  • Oven-safe ramekin



  • Preheat oven to 350 F
  • Stir together dry ingredients (except chocolate chips and marshmallows). Add in liquid ingredients and blend together in a high speed blender or food processor.
  • Pour ⅔ of the mixture into an oven-safe ramekin.
  • Add 1 Tbs of chocolate chips and marshmallow into center, then cover by pouring remaining mixture over top.
  • Sprinkle remaining chocolate chips on top.
  • Bake for 25 minutes (optional: microwave for 2 minutes).
  • Serve warm. Middle should be gooey like a lava cake smoke when you dig in!


  • Servings: 
This recipe makes one serving, but it can easily be doubled, tripled, quadrupled, or more for meal prep for your week, or to share with the entire family.
  • Storage: 
This recipe tastes best fresh, but the baked oats can also be refrigerated in an airtight container for up to a week, or frozen for up to 3 months to save for later. Just be sure to heat up your baked oats in a microwave when you’re ready to dig in.
  • Topping ideas: 
You can top your serving of baked oats with more sugar free dark chocolate chips, peanut butter, your favorite nuts, or a sprinkle of cinnamon.
  • Substitutions:
Almond milk: Any type of unsweetened milk, like soy, will work in this no sugar added recipe.
Erythritol: To keep the sugar low, you can also try using another type of sugar substitute in this recipe.
Unsweetened cocoa powder: a low-sugar chocolate protein powder may also work well if you are interested in adding in some extra protein.


Calories: 300kcal | Carbohydrates: 48g | Protein: 14g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 3mg | Sodium: 364mg | Potassium: 224mg | Fiber: 15g | Sugar: 3g | Vitamin A: 33IU | Calcium: 302mg | Iron: 3mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!
5 from 3 votes (3 ratings without comment)

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