By Made with wholesome ingredients and with just 15 minutes of work, these pecan sticky bun baked oats are packed with 22g of protein per serving. They taste like your favorite sticky buns but 7g of fiber and are perfect for meal prep!
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Recipe
pecan sticky bun baked oats
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Prep Time: 15 minutes
Total Time: 1 hour 5 minutes
Protein: 22g
Serves: squares
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Ingredients
- 2 cups rolled oats (old fashioned)
- 1 cup egg whites (about 7 large egg whites; see notes for alternatives)
- ¼ cup chia seeds
- ¼ cup hemp hearts (hemp seeds)
- 1-½ cups plain non-fat Greek yogurt
- ⅓ cup monk fruit maple syrup (or regular maple syrup)
- 1 cup skim milk (or any milk)
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- ½ teaspoon salt
Pecan topping
- 2 cups chopped pecans (heaping, measured after chopping)
- ½ cup dark brown sugar (packed)
- 4 tablespoon butter (melted)
- 6 tablespoon maple syrup (or honey)
- 2 teaspoon cinnamon
- ¼ teaspoon salt
For serving
- 2 cups plain non-fat Greek yogurt (¼ cup per square)
Before you start!
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Instructions
- Preheat the oven to 350 degrees F. Grease a 9x13 baking dish.
- In a large bowl, whisk together 1 cup egg whites, 1-½ cups plain non-fat Greek yogurt, ⅓ cup monk fruit maple syrup, 1 cup skim milk, 1 tsp vanilla extract, 1 tsp cinnamon, and ½ tsp salt until smooth.
- Stir in 2 cups rolled oats, ¼ cup chia seeds, and ¼ cup hemp hearts. Let the mixture sit for 10 minutes so the oats and chia start soaking up the liquid. Then pour into the prepared dish and spread evenly.
- Make the topping: in a bowl, stir together 2 cups chopped pecans, ½ cup dark brown sugar, 4 tbsp butter, 6 tbsp maple syrup, 2 tsp cinnamon, and ¼ tsp salt until the pecans are fully coated. Scatter evenly over the oats.
- Bake for 35-40 minutes, until the center is set and the topping is bubbling and deep golden. If the pecans are browning too fast, tent loosely with foil for the last 10 minutes.
- Let cool for 10 minutes before slicing so the sticky topping can firm up. Cut into 8 squares and top each with ¼ cup of the 2 cups plain non-fat Greek yogurt before serving.
Video
Notes
Egg whites: Liquid egg whites from a carton are the easiest. You can also use 4 whole eggs, or 1 cup of blended cottage cheese for a slightly denser bake.
Sweetness: ⅓ cup of sweetener in the oats is the sweet spot. Our first test with ¼ cup wasn't sweet enough on its own. If you're using regular maple syrup instead of monk fruit, the nutrition will be higher in sugar.
Topping: Yes, it's a lot of topping. That's the point. If you'd like a lighter version, halve everything in the pecan topping section.
Storage: Keep in the fridge in an airtight container for up to 5 days, or freeze individual squares for up to 3 months. Reheat in the microwave for about 1 minute, or in the air fryer for 3-4 minutes to re-crisp the pecans.
Nutrition: The nutrition facts include the ¼ cup Greek yogurt topping on each square. Calculated with monk fruit maple syrup in the oats.
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
Nutrition
Serving: 1square | Calories: 530kcal | Carbohydrates: 48g | Protein: 22g | Fat: 29g | Fiber: 7g | Sugar: 27g
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