Of which 13.3 g sugars and 3.2 g saturated fat.
No-added-sugar version: 232 kcal and 3.4 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Calcium (milk) · Fiber (oats) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Brownie-style chocolate baked oats
The moist texture of a brownie, but made with oats for every day.
Ingredients
- 200 g (7 oz) rolled oats
- 60 g (2 oz) reduced-fat cocoa powder
- 1 tsp baking powder (4 g)
- salt, to taste
- 300 ml (1¼ cups) reduced-fat milk (or other milk)
- 80 ml (¼ cup) maple syrup or honey — no added sugar: 80 ml sugar-free maple-flavored syrup (or another liquid sweetener)
- 3 eggs (150 g / 5½ oz)
- 70 g (2½ oz) low-fat Greek yogurt
- vanilla extract, to taste — optional
- 25 g (1 oz) dark chocolate chips — no added sugar: sugar-free dark chocolate chips
- olive oil, for greasing
Method
- Preheat the oven to 180 °C (350 °F) and line a rectangular baking dish with parchment paper (or grease it with olive oil).
- In a bowl, mix the oats, cocoa, baking powder and salt.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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