pecan sticky bun baked oats
Servings: 8 squares
Calories: 530kcal
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
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.
Nutrition
Serving: 1square | Calories: 530kcal | Carbohydrates: 48g | Protein: 22g | Fat: 29g | Fiber: 7g | Sugar: 27g