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macro friendly recipe for brownie baked squash oats by www.lillieeatsandtells.com

Brownie Baked Squash Oats

These macro friendly brownie baked squash oats are delicious, easy, and just might be the fix for your dessert craving (or, the tasty breakfast/snack you deserve!)
5 from 52 votes
Course Dessert/Snack
Cuisine Healthy
Prep Time 45 minutes
Servings 8
Calories 150 kcal

Disclaimer: the grams I’ve listed manually after each ingredient are accurate for a single recipe, but they will not multiply if you choose the 2x or 3x option. Please make sure and multiply on your own!


  • 2 yellow summer squash or zucchini finely grated, riced, or processed in food processor until mostly smooth* (520 g)
  • 1 cup liquid egg whites 240 g
  • 1 ⅓ cup old fashioned oats 120 g
  • ¼ cup Califia Farms almond milk creamer 60 g (or just sub your favorite milk)
  • 2 scoops chocolate protein powder** 64 g- I’m LOVING the brownie batter by CSE
  • 1 Tbsp liquid vanilla stevia or monkfruit 15 g***
  • ¼ cup jet black cocoa powder 20 g
  • 2 tsp vanilla
  • 2 tsp baking powder
  • 2 Tbsp mini chocolate chips 28 g


  • Pre-heat oven to 350 degrees.
  • Wash and dry your squash and grate them finely. OR, you can use a food processor or salsa maker to “rice” them if you don’t like the strands. OR, use your food processor to get it smooth if you prefer no chunks. (This has become our favorite method.)
  • In a large bowl, combine your riced squash (no need to drain), liquid egg whites, oats, creamer, protein powder, stevia, cocoa powder, vanilla, and baking powder. Mix well and pour into a greased 9x9 pan. (**edited from 9x13 because thicker is better!) Sprinkle the top with 2 Tbsp mini chocolate chips and bake for 35-40 minutes or until set. The bottoms will be wet but that's ok! It gets better as it sits in the fridge. And the cook time does seem to vary a bit with your protein powder. Keep an eye on them!
  • Let them cool before cutting into 8 pieces. I love mine chilled, then served in a bowl with cashew milk, a few tablespoons of almond milk Reddi Whip, chopped strawberries, and a few more mini chocolate chips! OR, just some reddi whip, a little drizzle of natural peanut butter, and a pinch of flake salt. We also love them with yogurt and fruit. A perfect breakfast, afternoon snack, or healthy dessert.
  • Make sure to store in the refrigerator and enjoy!


* I've grated, riced using a salsa maker, or nearly pureed with my food processor. The food processor has become my favorite method! I process in batches to get through lots of zucchini and even freeze a bag for a later batch!
** Use whatever protein you've got on hand! I use my favorites which are the grass-fed whey brownie batter by Clean Simple Eats and the chocolate beef protein by Active Stacks. They both turn out great! I do have affiliate codes for both if you choose to purchase. You can use Lillie to save 10%. 
***I used a stevia/monk fruit combo when I first made these. Now I rarely use any sweetener at all. Use your favorite sweetener,  and just enough that the batter tastes good to you! Your favorite sugar-free syrup works too. Or of course sugar, honey, or maple syrup if you don’t mind the extra carbs. Too much plain stevia can leave a weird, bitter aftertaste so be aware of that. They don't taste very sweet out of the oven, but later out of the fridge, with just a few toppings, they transform into something wonderful!
I don’t want to trick you, so I need to make my disclaimer. These are not brownies or cake. Brownies and cake need FATS— butter or oil etc. So don’t be expecting crispiness or chewiness or fudginess. All of that takes fat! These are baked oats, made extra “macro-friendly” since it’s bulked up with squash, and I’m hooked!
We love them so much, we ALWAYS double and bake for about 50 minutes in my favorite huge lasagna pan from Crate and Barrel (affiliate link.) Feel free to half the recipe and bake in an 8 x 8 for just about 20 minutes. They will be thinner. Or quarter the recipe and give it a try in the microwave to get the idea and see if you like them! Microwave for a minute, stir and microwave for one more minute or until set. I still prefer to pop the bowl in the fridge and eat it later, but feel free to top it warm!
MFP Lillie Eats and Tells Brownie Baked Squash Oats


Serving: 128gFiber: 3.4gCalories: 150kcalFat: 3gProtein: 12gCarbohydrates: 19g
Keywords brownies, chocolate, oats, squash

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