Fulgi de ovăz copți vegani (12g proteine)

Acestea Ovăz copt vegan are an easy, healthy breakfast perfect for oatmeal lovers looking for a quick breakfast that tastes like cake.

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I can’t stop baking with oats lately because it’s such an easy sursă de proteine ​​vegane that is also cheap, and everyone loves it. Our kids could eat some of my fulgi de ovăz copți vegani sau al meu ovăz peste noapte every day, but today, I am sharing a different way to serve oats for breakfast. This blended oats recipe is the new TikTok trend and is making the rounds in our house.

Baked oats, also known as blended oats, is a healthy breakfast that has been viral on TikTok as it’s so simple to make by blending eggs, oats, bananas, and milk together.

Ovăz copt vegan

These Vegan Baked Oats are an easy healthy breakfast perfect for oatmeal lovers looking for a quick breakfast that tastes like cake.

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Timp de pregatire: 10 minute min

Timp de gătit: 20 minute min

Timpul total: 30 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 2 portii

calorii: 340.5 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 1 ceaşcă Ovăz rulat de modă veche
• ▢ 1 linguriță Oțet de mere
• ▢ 1 mediu Banană - 1/3 cup mashed
• ▢ ½ cup + 2 tbps Lapte de migdale
• ▢ 2 linguri Unt de arahide (nesărat)
• ▢ 1 linguriță Praf de copt
• ▢ ¼ linguriță Praf de copt
• ▢ ½ linguriță Scorţişoară
• ▢ ½ linguriță Extract de vanilie

Opțional

• ▢ 2 linguri Chipsuri de ciocolată neagră fără lactate
• ▢ 1 linguriță Chia Seminte

Instrucțiuni

• In a blender add all the ingredients: oat, baking powder, baking soda, banana, apple cider vinegar, peanut butter, almond milk, cinnamon, and vanilla extract.
• Blend all the ingredients together until smooth. Add the chia seeds if you like for a protein and fiber boost. The recipe works without!
• Stop the blender and use a silicone spatula to stir in chocolate chips if desired. Let the batter rest for 5 minutes.
• Grease 2 oven-safe ramekins with coconut oil and divide the batter evenly into each ramekin. Optional, fill them halfway, add a teaspoon of jam and a teaspoon of peanut butter in the center and top them up with the remaining batter.
• Bake for 20-30 minutes at 350°F (180°C). The timing depends on how you like to serve baked oats. For a runny, half-cooked center, stop baking earlier.

Sugestia de servire

• Serve with a drizzle of peanut butter and extra chocolate chips.

Echipament

Blender Vitamix Ascent A2500

Cupe și linguri de măsurare

Spatula din silicon

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Nutriţie

servire: 1servire | calorii: 340.5kcal | Carbohidrați: 48.1g | Proteină: 11.8g | Gras: 12.5g | Grăsime saturată: 2.3g | Grăsimi polinesaturate: 3.8g | Grasime monosaturata: 5.2g | Sodiu: 457.7mg | Potasiu: 558.2mg | Fibră: 7g | Zahăr: 11.3g | Vitamina A: 329.8IU | Vitamina B12: 0.8pg | Vitamina C: 10.5mg | Vitamina D: 0.9pg | Calciu: 258.2mg | fier: 2.8mg | Magneziu: 99.9mg | Fosfor: 277.7mg | Zinc: 2.2mg

Ingrediente și înlocuiri

• Ovăz rulat de modă veche – You can use rolled oats or quick oats. Use a certified gluten-free oat brand if you have any intolerance to gluten, or try my quinoa breakfast bake recipe for a 100% gluten-free, healthy breakfast to make ahead. Don’t use steel-cut oats as they make a coarse texture.
• Banane – Most banana ripeness levels work in this recipe, from yellow to very ripe. All it changes is the sweetness of the oats.
• Lapte de migdale – I prefer to use unsweetened almond milk, but you can use any plant-based non-dairy milk you like, such as coconut milk, cashew milk, or oat milk.
• Unt de arahide – Peanut butter is the cheapest option, but you can also use almond butter to reduce saturated fat or sunflower seed butter as a nut-free alternative.
• Oțet de mere – For a touch of sourness.
• Pudră de copt și bicarbonat de sodiu – pentru o oarecare creștere.
• Extract de vanilie – To add some delicious flavors.
• Scorţişoară – pentru aromă.
• Semințe de chia – This is optional, the recipe works without it, but you can add chia seeds or hemp seeds to boost the proteins.

How To Make Vegan Baked Oats

You can find many recipes to make baked oats without eggs. I tested a few versions, and I came to the conclusion that you can’t make single-serve vegan baked oats without compromising on texture.

Single-serve baked oats without eggs result in a thicker batter, so much that it won’t blend. As a result, baked oats are often packed and dense. These vegan baked oats serve two breakfasts which is great for meal prep. You can also freeze or refrigerate leftovers for the rest of your week. More on that below.

1. Bring all the ingredients together in a high-speed blender and blend on speed 8 of your Vitamix until smooth.
2. Let the batter rest in the jug for five minutes.
3. Meanwhile, grease two large oven-proof ramekins with coconut oil. Feel free to bake the recipe into a larger baking dish or four smaller ramekins for kid-size servings, as seen in my pictures below.

4. Pour the batter to fill each ramekin up to half their level. Don’t over-fill them, so they bake faster and rise.
5. Sprinkle some chocolate chips or berries on top if you like.

6. Bake the vegan baked oats in the center rack of the oven for 25 to 30 minutes at 350°F (180°C). The time varies depending on the texture you are after. You might like your baked oats to be half-cooked and runny in the middle, which is safe to eat, but you can bake them longer to taste more like a muffin or cake. The size of your baking dish will impact the baking time as well. So if you divide the batter into smaller ramekins or use a wider baking dish, expect the recipe to bake faster.
7. Cool the baked oats down for a few minutes and dig in!

Sugestii de difuzare

You can serve baked oats plain or add some delicious toppings like:

• Drizzling your favorite nut butter like peanut butter or almond butter
• Fulgi de ciocolată
• Frișcă vegană
• A dollop of yogurt
• Jam – like my Dulceață pentru bebeluși cu 2 ingrediente

Filling Baked Oats

One of the most popular trends is to add a generous tablespoon of nut butter, jam, or chocolate chips to the center of your baked oats. To do so, fill the ramekin with half the amount of batter, add a large tablespoon of jam or peanut butter, then add the remaining batter on the top. Bake and dig the spoon in the center of the ramekin first to release the juicy, gooey texture.

Instrucțiuni de depozitare

As mentioned above, this recipe serves two baked oats, depending on how big you like yours. You can store leftovers in a mixing bowl or directly in the oven-safe ramekin. Seal the top with plastic wrap and pop it in the fridge for up to 2 days.

I don’t recommend freezing them, but if you made way too much batter, you can probably keep it in an airtight container for a couple of months in the freezer. Bake in the mornings or air fry just before breakfast.

Schimbări de alergii

Below I listed some options to make this recipe compatible with common food allergies:

• Fără gluten – Use a gluten-free certified oat brand or use quinoa flakes. Note that quinoa flakes can be bitter. You may want to roast them before using, to remove their bitterness. Also, make sure your baking powder is gluten-free.
• Fără nuci – You can swap the peanut butter for sunflower seed butter or tahini. Sunflower seed butter may turn your oats a bit greenish! It’s still tasty, just green.
• Fără banane – Swap the banana for 1/3 cup of unsweetened apple sauce or dairy-free yogurt.
• Fără oțet – Swap the apple cider vinegar for lemon juice.

Mai multe rețete cu fulgi de ovăz

Below are some more recipes with oats to start your day healthy.

Pâine cu banane și fulgi de ovăz

Cupe cu fulgi de ovăz la cuptor

Clătite cu banane și fulgi de ovăz

Bile de ovăz cu unt de arahide (3 ingrediente)