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Cauliflower Brownie Baked Oatmeal – Consuming Chook Meals

by Editorial
Cauliflower Brownie Baked Oatmeal – Consuming Chook Meals

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This cauliflower brownie baked oatmeal sounds decadent, however is made with wholesome substances and filled with 18 grams of protein per serving. It’s scrumptious, simple to whip up and ideal for meal prep.

I’m all the time in search of methods to sneak veggies into my meals, particularly relating to breakfast and dessert. After I made this stove-top cauliflower oatmeal I assumed I might attempt a baked oatmeal recipe with cauliflower. Cue this cauliflower brownie baked oatmeal!

I do know cauliflower in oatmeal may sound bizarre, however you must belief me on this one! The riced cauliflower provides quantity and fiber with out including additional energy or carbs to this baked oatmeal. And since cauliflower has such a impartial taste you’ll be able to’t even style it. Particularly with the cocoa powder, chocolate protein powder and chocolate chips… the chocolate taste positively overpowers any cauliflower style.

A baking dish containing cauliflower brownie baked oatmeal.

Why You’ll Love This Recipe

  • Feels such as you’re having dessert for breakfast, however is filled with nutritious substances.
  • Full of 18 grams of protein per serving, which is able to preserve you full all morning lengthy.
  • A tasty solution to get in your greens. 
  • Gluten-free, dairy-free and evenly sweetened with only a contact of maple syrup!
Two portions of baked oatmeal stacked on top of each other, a hand is pouring maple syrup out of a container onto the oatmeal.

Why Add Cauliflower to Your Oatmeal

There are a number of causes so as to add cauliflower to oatmeal. Cauliflower is a nutrient-dense vegetable that’s low in energy, excessive in fiber and a superb supply of nutritional vitamins C, Okay and B6. Including cauliflower to oatmeal can enhance the nutrient content material and provide help to to really feel fuller longer. Moreover, cauliflower has a light taste that won’t overpower the style of the oatmeal, making it a great way to sneak in some additional veggies.

Ingredients measured out to make Cauliflower Brownie Baked Oatmeal: baking powder, cocoa powder, oats, vanilla, liquid egg whites, chocolate protein powder, chocolate chips, maple syrup, riced cauliflower, almond milk and sea salt.

Elements Wanted

  • quaint rolled oats – I like to recommend utilizing rolled oats for baked oatmeal. I exploit Bob’s Purple Mill gluten-free rolled oats. Seize gluten-free if wanted.
  • egg whites – this provides a pleasant quantity of protein with out the added ldl cholesterol from the egg yolks. I want to make use of liquid egg whites as a substitute of separating the egg whites from the yolks as a result of I all the time find yourself losing the yolks! When you don’t have egg whites available you’ll be able to positively use complete eggs. I might keep on with utilizing simply 2-3 eggs. For a vegan substitute you’ll be able to mix ¼ cup floor flax with ½ cup water and let it soak for a couple of minutes to gel up earlier than including it to the remainder of the substances.
  • cocoa powder – that is what provides that scrumptious chocolatey goodness to this baked oatmeal! Ensure you’re utilizing unsweetened cocoa powder. It’s also possible to use cacao powder, but it surely’s extra bitter than cocoa powder.
  • riced cauliflower – for this recipe I used a store-bought 12 ounce bag of riced cauliflower that I steamed within the microwave, however you’ll be able to simply make your individual cauliflower rice at house.
  • chocolate protein powder – provides extra chocolate taste, whereas additionally including loads of protein! I used Nuzest chocolate protein powder, which is considered one of my go-to manufacturers. It’s plant-based and has a minimal, clear ingredient listing. Plus, the chocolate taste is delish. You need to use my code eatingbirdfood for 15% off your order.
  • almond milk – we’re solely utilizing 1/2 cup milk for this baked oatmeal because the egg whites add a superb quantity of liquid. I want to make use of unsweetened almond milk, however any dairy-free milk will work!
  • baking powder – to assist the baked oatmeal rise.
  • sea salt – brings all of the flavors collectively.
  • vanilla extract – a pleasant taste enhancer.
  • maple syrup – that is optionally available, however I most popular this baked oatmeal with a contact of sweetness. When you don’t have maple syrup available you would additionally use honey or agave. For a low-sugar possibility use liquid stevia or monk fruit maple syrup.
  • chocolate chips – you’ll be able to by no means have an excessive amount of chocolate, am I proper?! I like Lily’s chocolate chips for a low-sugar possibility, or Take pleasure in Life chocolate chips for a dairy-free + vegan possibility. It’s also possible to use a chopped up chocolate bar!
  • toppings – I like serving this baked oatmeal with a drizzle of nut butter (almond butter and peanut butter are my faves) and maple syrup however be at liberty so as to add your favourite toppings. Another concepts: contemporary fruit, chopped nuts, shredded coconut, granola or Greek yogurt. If you wish to serve this for dessert it might be scrumptious with a dollop of coconut whip cream or scoop of vanilla ice cream!
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Collage of flour photos showing the process to make Cauliflower Brownie Baked Oatmeal: stirring the oatmeal ingredients together and then baking the oatmeal in a dish.

Methods to Make

Start by preheating the oven to 375°F and spraying an 8×8 sq. baking dish with cooking spray. When you haven’t finished so already, steam your riced cauliflower in keeping with the bundle directions, till delicate and tender and put aside to chill. 

In a big bowl stir collectively all substances apart from the chocolate chips. Fold in half of the chocolate chips and thoroughly pour the oatmeal combination into the ready baking pan. Scatter the remaining chocolate on high. 

Bake for 20-25 minutes, or till the oatmeal has set and a toothpick comes out clear. Take away from the oven and let cool for a couple of minutes earlier than serving. Portion and serve with a drizzle of nut butter and maple syrup on high if desired!

A serving of baked oatmeal on a plate with a peanut butter and maple syrup drizzle.

What to Serve With Baked Oatmeal

Since this baked oatmeal is filled with protein it makes for a superb possibility for breakfast by itself, however if you wish to serve it with some sides listed here are some concepts:

Baked oatmeal cut into 9 portions on a sheet of parchment paper.

Methods to Retailer Leftovers

This baked oatmeal is a superb meal prep recipe and shops rather well within the fridge or freezer. Right here’s the best way to retailer and reheat:

  • Retailer within the fridge: let cool fully and retailer in an hermetic container for 4-5 days.
  • Retailer within the freezer: let cool fully and retailer in an hermetic, freezer-safe container for as much as 3 months. When freezing, I like to recommend slicing the oatmeal into parts, wrapping every in plastic wrap and putting the parts in a big freezer bag. The person servings make it simpler for reheating. 
  • To reheat the complete pan of baked oatmeal: cowl with foil and reheat within the oven at 350ºF for about 20 minutes or till heat. 
  • To reheat particular person parts: set oven or toaster oven to 350ºF and bake for 5-10 minutes. It’s also possible to reheat within the microwave for 1 minute. As soon as heat, add your toppings and revel in!
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A portion of cauliflower brownie baked oatmeal on a plate, a fork has a bite removed.

Extra Baked Oatmeal Recipes

Be sure you try all of my baked oatmeal recipes in addition to all the oatmeal recipes right here on EBF!

Cauliflower Brownie Baked Oatmeal

This cauliflower brownie baked oatmeal sounds decadent, however is made with wholesome substances and filled with 19 grams of protein per serving. It is scrumptious, simple to whip up and ideal for meal prep.

A baking dish containing cauliflower brownie baked oatmeal.
  • 2 cups quaint rolled oats
  • 1 cup liquid egg whites
  • ¼ cup cocoa powder
  • 1 teaspoon baking powder
  • ½ teaspoon sea salt
  • ½ cup unsweetened almond milk
  • 1 12 oz bag riced cauliflower, steamed within the bag
  • ½ cup chocolate protein powder
  • 2 teaspoons vanilla extract
  • ¼ cup maple syrup, plus extra for topping (optionally available)
  • ¼ cup chopped chocolate or chocolate chips, divided
  • Preheat oven to 375°F and spray an 8×8 sq. baking dish with cooking spray.

  • When you haven’t finished so already, steam your riced cauliflower in keeping with the bundle directions, till delicate and tender and put aside to chill barely.

  • In a big bowl, combine collectively all substances apart from the chocolate.

  • Fold in ⅛ cup of chocolate.

  • Fastidiously pour oatmeal combination into the ready baking dish. Scatter remaining chocolate on high.

  • Bake for 20-25 minutes, or till the oatmeal has set and a toothpick comes out clear. Take away from the oven and let cool for a couple of minutes earlier than serving.

  • Portion and serve with a drizzle of nut butter and maple syrup on high.

  • Egg whites: When you don’t have egg whites available you’ll be able to positively use complete eggs. I might keep on with utilizing simply 2-3 eggs. For a vegan substitute you’ll be able to mix ¼ cup floor flax with ½ cup water and let it soak for a couple of minutes to gel up earlier than including it to the remainder of the substances.

Serving: 1/6 recipe Energy: 320kcal Carbohydrates: 45g Protein: 20g Fats: 6g Saturated Fats: 2g Sodium: 461mg Potassium: 238mg Fiber: 5g Sugar: 17g

DID YOU MAKE THIS RECIPE?

Please depart a remark and star score on this submit and share on social media utilizing the hashtag #eatingbirdfood. I like seeing your recipe shares!

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