Cauliflower Brownie Baked Oatmeal

DF GF VG

This cauliflower brownie baked oatmeal sounds decadent, but is made with healthy ingredients and packed with 18 grams of protein per serving. It’s delicious, easy to whip up and perfect for meal prep.

I’m always looking for ways to sneak veggies into my meals, especially when it comes to breakfast and dessert. After I made this stove-top cauliflower oatmeal I thought I would try a baked oatmeal recipe with cauliflower. Cue this cauliflower brownie baked oatmeal!

I know cauliflower in oatmeal might sound weird, but you have to trust me on this one! The riced cauliflower adds volume and fiber without adding extra calories or carbs to this baked oatmeal. And since cauliflower has such a neutral flavor you can’t even taste it. Especially with the cocoa powder, chocolate protein powder and chocolate chips… the chocolate flavor definitely overpowers any cauliflower taste.

A baking dish containing cauliflower brownie baked oatmeal.

Why You’ll Love This Recipe

  • Feels like you’re having dessert for breakfast, but is packed with nutritious ingredients.
  • Packed with 18 grams of protein per serving, which will keep you full all morning long.
  • A tasty way to get in your vegetables. 
  • Gluten-free, dairy-free and lightly sweetened with just a touch 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 few reasons to add cauliflower to oatmeal. Cauliflower is a nutrient-dense vegetable that is low in calories, high in fiber and a good source of vitamins C, K and B6. Adding cauliflower to oatmeal can increase the nutrient content and help you to feel fuller longer. Additionally, cauliflower has a mild flavor that will not overpower the taste of the oatmeal, making it a good way to sneak in some extra 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.

Ingredients Needed

  • old fashioned rolled oats – I recommend using rolled oats for baked oatmeal. I use Bob’s Red Mill gluten-free rolled oats. Grab gluten-free if needed.
  • egg whites – this adds a nice amount of protein without the added cholesterol from the egg yolks. I prefer to use liquid egg whites instead of separating the egg whites from the yolks because I always end up wasting the yolks! If you don’t have egg whites on hand you can definitely use whole eggs. I would stick to using just 2-3 eggs. For a vegan substitute you can combine ¼ cup ground flax with ½ cup water and let it soak for a few minutes to gel up before adding it to the rest of the ingredients.
  • cocoa powder – this is what adds that delicious chocolatey goodness to this baked oatmeal! Make sure you’re using unsweetened cocoa powder. You can also use cacao powder, but it’s more bitter than cocoa powder.
  • riced cauliflower – for this recipe I used a store-bought 12 ounce bag of riced cauliflower that I steamed in the microwave, but you can easily make your own cauliflower rice at home.
  • chocolate protein powder – adds more chocolate flavor, while also adding plenty of protein! I used Nuzest chocolate protein powder, which is one of my go-to brands. It’s plant-based and has a minimal, clean ingredient list. Plus, the chocolate flavor is delish. You can use my code eatingbirdfood for 15% off your order.
  • almond milk – we’re only using 1/2 cup milk for this baked oatmeal since the egg whites add a good amount of liquid. I prefer to use unsweetened almond milk, but any dairy-free milk will work!
  • baking powder – to help the baked oatmeal rise.
  • sea salt – brings all the flavors together.
  • vanilla extract – a nice flavor enhancer.
  • maple syrup – this is optional, but I preferred this baked oatmeal with a touch of sweetness. If you don’t have maple syrup on hand you could also use honey or agave. For a low-sugar option use liquid stevia or monk fruit maple syrup.
  • chocolate chips – you can never have too much chocolate, am I right?! I like Lily’s chocolate chips for a low-sugar option, or Enjoy Life chocolate chips for a dairy-free + vegan option. You can also 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 but feel free to add your favorite toppings. Some other ideas: fresh fruit, chopped nuts, shredded coconut, granola or Greek yogurt. If you want to serve this for dessert it would be delicious with a dollop of coconut whip cream or scoop of vanilla ice cream!
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.

How to Make

Begin by preheating the oven to 375°F and spraying an 8×8 square baking dish with cooking spray. If you haven’t done so already, steam your riced cauliflower according to the package instructions, until soft and tender and set aside to cool. 

In a large bowl stir together all ingredients except for the chocolate chips. Fold in half of the chocolate chips and carefully pour the oatmeal mixture into the prepared baking pan. Scatter the remaining chocolate on top. 

Bake for 20-25 minutes, or until the oatmeal has set and a toothpick comes out clean. Remove from the oven and let cool for a few minutes before serving. Portion and serve with a drizzle of nut butter and maple syrup on top 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 packed with protein it makes for a good option for breakfast on its own, but if you want to serve it with some sides here are some ideas:

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

How to Store Leftovers

This baked oatmeal is a great meal prep recipe and stores really well in the fridge or freezer. Here’s how to store and reheat:

  • Store in the fridge: let cool completely and store in an airtight container for 4-5 days.
  • Store in the freezer: let cool completely and store in an airtight, freezer-safe container for up to 3 months. When freezing, I recommend cutting the oatmeal into portions, wrapping each in plastic wrap and placing the portions in a large freezer bag. The individual servings make it easier for reheating. 
  • To reheat the entire pan of baked oatmeal: cover with foil and reheat in the oven at 350ºF for about 20 minutes or until warm. 
  • To reheat individual portions: set oven or toaster oven to 350ºF and bake for 5-10 minutes. You can also reheat in the microwave for 1 minute. Once warm, add your toppings and enjoy!
A portion of cauliflower brownie baked oatmeal on a plate, a fork has a bite removed.

More Baked Oatmeal Recipes

Be sure to check out all of my baked oatmeal recipes as well as all of the oatmeal recipes here on EBF!

Cauliflower Brownie Baked Oatmeal

5 from 6 votes
This cauliflower brownie baked oatmeal sounds decadent, but is made with healthy ingredients and packed with 19 grams of protein per serving. It's delicious, easy to whip up and perfect for meal prep.
A baking dish containing cauliflower brownie baked oatmeal.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6

Ingredients

  • 2 cups old fashioned 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 in the bag
  • ½ cup chocolate protein powder
  • 2 teaspoons vanilla extract
  • ¼ cup maple syrup, plus more for topping (optional)
  • ¼ cup chopped chocolate or chocolate chips, divided

Instructions
 

  • Preheat oven to 375°F and spray an 8×8 square baking dish with cooking spray.
  • If you haven’t done so already, steam your riced cauliflower according to the package instructions, until soft and tender and set aside to cool slightly.
  • In a large bowl, mix together all ingredients except for the chocolate.
    All ingredients except for chocolate chips in a mixing bowl.
  • Fold in ⅛ cup of chocolate.
    Folding in chocolate chips.
  • Carefully pour oatmeal mixture into the prepared baking dish. Scatter remaining chocolate on top.
    Oatmeal batter in a square baking dish topped with extra chocolate chips.
  • Bake for 20-25 minutes, or until the oatmeal has set and a toothpick comes out clean. Remove from the oven and let cool for a few minutes before serving.
    Cauliflower brownie baked oatmeal in a baking dish.
  • Portion and serve with a drizzle of nut butter and maple syrup on top.

Video

Notes

  • Egg whites: If you don’t have egg whites on hand you can definitely use whole eggs. I would stick to using just 2-3 eggs. For a vegan substitute you can combine ¼ cup ground flax with ½ cup water and let it soak for a few minutes to gel up before adding it to the rest of the ingredients.

Nutrition

Serving: 1/6 recipe Calories: 320kcal Carbohydrates: 45g Protein: 20g Fat: 6g Saturated Fat: 2g Sodium: 461mg Potassium: 238mg Fiber: 5g Sugar: 17g
Course: Breakast
Cuisine: American
Keyword: cauliflower brownie baked oatmeal

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published.

Recipe Rating




    2 comments
    1. Robyn
      October 25, 2022 AT 12:20 pm

      4 stars
      Great high protein breakfast option!
      Baked longer than recommended. Delish!

      1. Brittany Mullins
        October 26, 2022 AT 10:14 am

        WOO! I am so excited to hear that you are loving this recipe, Robyn. Thank you so much for sharing your review & star rating, I really appreciate it!

4 bowls of oatmeal topped with a variety of fruit, nuts, nut butter, chocolate chips and toppings.

5 NEW WAYS TO TRY

OATMEAL THIS YEAR!

Eating oatmeal doesn’t have to be boring!

FREE EMAIL BONUS

GET A 3 DAY CLEAN EATING MEAL PLAN

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!

X