Butternut Squash Baked Oats (vegan And High Protein)

If you don’t know what to prep for breakfast this week, then this Butternut Squash Baked Oats recipe is your new weekly ritual.

We’re making Butternut Squash Protein Baked Oats , a delicious, high-fiber, high-protein breakfast that tastes like dessert but fuels you in the morning. These are soft, cakey, warm and packed with fiber and protein. They are also freezer-friendly, so a win in my books!

This version uses cooked butternut squash, which blends into the batter so smoothly you won’t even know it’s there, but your digestion absolutely will (in the best way). It adds sweetness, moisture, and a sneaky boost of vitamins A + C.

Make a pan on Sunday and you’ve got breakfast covered for the next 5-7 days!

Why You’ll Love This Recipe:

• It’s high-protein without tasting chalky
• It doesn’t use added sugar (as long as you are using a sweetened protein powder)
• Great for digestion (chia + oats + butternut squash)
• Freezer-friendly & meal prep approved
• Kid-friendly, office-friendly, life-friendly !
• Vegan + oil-free

Ingredients Breakdown:

Rolled oats : give structure and long-lasting energy. Steel-cut oats won’t blend the same way. Chia seeds : act like the “egg” here, binding everything and adding fiber + healthy fats. Protein powder : vanilla or chocolate. Use one you like the flavor of! Butternut squash : Adds moisture, creaminess, and nutrients. Soy milk : extra protein; any plant-based milk works though. Dark chocolate chips : optional in theory; mandatory in my kitchen! Prunes : for topping; add caramel-y sweetness + digestive benefits.

How to Serve These Butternut Squash Baked Oats

• Warm with a drizzle of almond butter
• Cold, straight from the fridge, with toppings of course (my favorite)
• Crumbled over yogurt
• Packed into a lunchbox as a snack
• Frozen and reheated during busy mornings

Storage TipsFor These Butternut Squash Baked Oats

Fridge: You can store these in an airtight container in the fridge for up to 5 days. Freezer: You can store these in freezer friendly stasher bags or containters for up to 3 months. Freeze squares individually, separated by parchment paper so they don’t stick. Reheat: Microwave 20–30 seconds before consuming or use the thaw mode if trying to defrost from frozen.

Substitutions & Variations

• Protein powder: Swap for 2 tbsp extra oats + 1 tbsp maple syrup
• Soy milk: Any plant milk (oat, almond, cashew)
• Prunes: Use dates, raisins, or dried figs
• Chocolate chips: Add cocoa nibs, walnuts, or swirl in peanut butter
• Squash: Pumpkin puree also works perfectly

Try these other oats recipes:

• High Protein Overnight Oats – Three Flavors
• Peaches and Cream Overnight Oats
• Blueberry Lemon Baked Oats

Grab my Favorite Overnight Oats free PDF by clicking here (for more oatmeal ideas)

Butternut Squash Protein Baked Oats (High-Protein, Vegan)

Ingredients1x2x3x

• 2 cups rolled oats 160 g
• 4 tbsp chia seeds 56 g
• 2 scoops vanilla protein powder 60 g
• 2 cups cooked butternut squash, cubed 205 g
• 2 cups plant based milk milk 473 ml, I use soy milk
• 3 tbsp dark chocolate chips
• 3-4 prunes chopped

Optional Add-Ins

• ½ tsp cinnamon
• 1 tbsp maple syrup if using unsweetened protein powder
• 1 grated carrot/zucchini for extra veg

Instructions

• Preheat your oven to 180°C / 350°F and line an 8×8-inch baking dish with parchment.
• Add the oats, chia seeds, protein powder to a bowl and stir. Divide it in two parts.
• Add one half of it blender with the cooked squash, and soy milk and blend until the mixture is completely smooth and creamy.
• Pour this batter onto the other half of the non-blended mix and stir to combine.
• Then fold in the chocolate chips, and pour the mix into the lined baking dish and smooth out the top.
• Sprinkle the chopped prunes evenly over the surface.
• Bake for 30–35 minutes, or until the center feels set and the edges are lightly golden.
• Let the baked oats cool completely in the pan so they firm up properly, then slice into 6–8 squares.
• Store in the fridge for up to 5 days or freeze individual pieces for quick grab-and-go breakfasts.

Nutrition

If you’ve ever made a chickpea curry and wondered, how can I make it higher in protein and get these biceps all jacked? This High-Protein Chickpea Butternut Curry recipe is for you 😉

This isn’t your average cozy bowl of curry, my friend. This is for those of us with serious protein goals! It is guaranteed to keep you full for hours. Between the tofu, chickpeas, red lentils, and soy milk, each serving clocks in at 31 grams of protein , and a serious dose of fiber too.

It’s rich, creamy, aromatic and spiced, and meal-prep–friendly, basically, everything you want in a weeknight dinner.

Why You’ll Love This Curry

• It is high in plant protein – up to 35 g per serving from tofu, chickpeas, lentils & soy.
• It is meal prep friendly – stays fresh for 4 days and freezes beautifully.
• It is balanced nutrition – a mix of fiber, healthy fats, and slow carbs.
• It is comforting and nourishing – bold Indian-inspired flavor with no heaviness.

Ingredients You’ll Need For This High-Protein Chickpea Butternut Curry

Nothing fancy, just a few pantry staples and your favorite pot:

• Butternut squash – adds creaminess and a subtle sweetness.
• Chickpeas – the hearty base protein.
• Tofu – firm or extra-firm, for the high-prtoein cream.
• Red lentils – melt right into the curry for thickness and extra protein.
• Soy milk – unsweetened (regular or protein-fortified).
• Onion, garlic, ginger, tomatoes – your aromatic dream team.
• Spices – turmeric, cumin, coriander, garam masala.
• Olive oil – just 1 tablespoon for sautéing.
• Chili peppers – optional heat, fully adjustable.

How to Make High-Protein Chickpea Butternut Curry

1. Blend the tofu-cashew cream

Add the tofu, soaked cashews, and soy milk to a blender. Blend on high until smooth and silky. This will be your creamy, high-protein base.

2. Build the flavor base

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3–4 minutes until soft and translucent. Stir in garlic, ginger, and chili, and cook for another minute until fragrant.

Add turmeric, cumin, coriander, and garam masala. Toast for 30 seconds to bring out their aroma.

3. Cook down the tomatoes

Stir in the chopped tomatoes with a pinch of salt. Cook 4–5 minutes, stirring occasionally, until they break down into a thick, saucy base.

This step gives your curry depth and richness, don’t rush it.

4. Add lentils, squash, and chickpeas

Stir in the butternut squash, red lentils, and 1 cup water. Bring to a boil, then reduce the heat and cover. Let it simmer for 20 minutes, stirring occasionally.

Halfway through, add half of the chickpeas so they have time to soak up the flavor as the lentils and squash cook down.

5. Finish with tofu cream

Once the squash and lentils are tender, pour in the tofu-cashew cream and the remaining chickpeas. Stir well and simmer uncovered for 8–10 minutes, until the curry is thick, creamy, and beautifully spiced.

Taste and adjust with salt or a pinch of extra garam masala. If the curry gets too thick, add a splash of water to loosen it.

6. Serve

Top with fresh cilantro and a squeeze of lemon or lime. Serve hot with basmati rice, quinoa, or roti for a balanced, high-protein meal.

Anjali’s special note : Since the serving size is pretty hearty by itself, I don’t need a lot of rice/roti on the side for this dish, btw.

Serving Suggestions

• Rice or quinoa – Classic, simple, and great for soaking up the sauce.
• Whole wheat roti or naan – For a heartier, for the bread lovers.
• Greens on the side – Try steamed spinach, broccoli, or kale to round out the meal.
• Protein boosters – Sprinkle hemp seeds or swirl in soy yogurt for an extra protein bump.

Other hearty curries from the blog:

• Chana Masala – Indian Chickpea Curry
• Kerala Kadala Curry (Brown Chickpea recipe)
• Easy Chana Masala
• Vegan Chicken Curry
• Creamy Lentil Tofu Masala
• Mushroom Masala – Restaurant Style
• Vegan Malai Kofta
• Vegan Palak Paneer (Tofu)

High-Protein Chickpea Butternut Curry

Ingredients1x2x3x

• 1 block firm tofu 14 oz/400g
• ¼ cup cashews
• 2.5 cups cooked chickpeas about 0.8 cup, dried
• ½ cup 100 g red lentils, uncooked
• 300 g butternut squash 2 cups cubed
• 400 ml unsweetened soy milk 1 ⅔ cups
• 1 medium onion 110 g, chopped
• 2 medium tomatoes 240 g, chopped
• 3 garlic cloves minced
• ½ inch fresh ginger minced
• 1-2 chili peppers chopped (optional)
• 1 tbsp olive oil
• ½ tsp turmeric powder
• 1 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp garam masala
• Salt to taste
• Fresh cilantro to garnish

Instructions

• Blend tofu, soaked cashews, and soy milk until smooth and silky. This will give the curry a rich, high-protein base without using coconut milk. Set aside.
• Heat olive oil in a large pot over medium heat. Add onion and sauté 3–4 minutes until translucent. Stir in garlic, ginger, and chili; cook another minute until fragrant.
• Add turmeric, cumin, coriander, and garam masala. Stir 30 seconds to toast the spices.
• Add the chopped tomatoes and a pinch of salt. Cook 4–5 minutes, stirring occasionally, until they soften and start to break down into a thick sauce.
• Stir in the butternut squash, red lentils and add 1 cup water, then bring to a boil.
• Lower the heat, cover, and simmer for about 20 minutes, stirring occasionally. Halfway through, add the cooked chickpeas.
• The lentils and squash should be tender, and the chickpeas will start absorbing the flavor from the sauce.
• Simmer uncovered for 8–10 minutes, letting the curry thicken and become creamy. Pour in the tofu-cashew cream and stir well.
• Taste and adjust salt or garam masala if needed. If it gets too thick, add a splash of water to loosen it.
• Top with fresh cilantro and a squeeze of lemon or lime. Serve hot with rice, quinoa, or roti.

Notes

Nutrition

I don’t know why but store-bought seitan is still so expensive but I don’t want you to miss out on this homemade seitan which is a very high protein option! I’m all for paying for convenience when it makes sense, but when a tiny pack costs the same as a full meal… I start getting annoyed.

And I don’t want you missing out, because seitan is honestly one of the best high-protein vegan staples once you know how to make it properly. The keyword there is properly , because if you’ve ever tried seitan and thought “this feels like chewing on a stress ball,” you’re not alone.

This homemade seitan is the pull-apart, shreddable, and so savory that it does really well in tacos, wraps, butter-“chicken” bowls, curries, salads, and meal prep lunches, without turning into sad rubbery shoe vibes.

It’s made with cannellini beans (with the bean liquid, so no waste) to keep it tender and moist, plus a few sources of umami (miso, nutritional yeast and seasoning).

Why you’ll love this vegan seitan chicken

• Shreds like chicken : so not crumbly or spongy
• Meal prep friendly : so it stays juicy in the fridge and reheats REALLY well
• High-protein, budget-friendly and an alternative to store-bought
• Neutral enough to flavor any way (BBQ, curry, fajita, garlic herb… your call)

What makes this seitan shred-friendly (not rubbery)

A lot of seitan recipes lean heavily on gluten alone, and that’s usually where things go wrong. Vital wheat gluten is amazing, but it needs the right balance of moisture and fat, and it needs gentle cooking. I’ve found the perfect combination that works all the time! This recipe solves that in three ways: beans for tenderness, umami ingredients for flavor, and a shaping method that encourages that pull-apart texture. Following components are what makes it taste super impressive:

1. Cannellini beans and aquafaba for texture

The beans add moisture and a softer bite, and the liquid from the can helps the dough come together without needing extra fuss. You’re basically building tenderness into the base so you don’t have to cross your fingers later.

2. Miso + nutritional yeast for umami

Miso brings salty, fermented richness, nutritional yeast adds that roasted, cheesy umami vibe, and the chicken-style seasoning (or bouillon) makes it taste more “ready to use” right away. You can absolutely season again later, but starting with a flavorful base makes the final seitan much better.

3. Blending and twisting creates the shreddable texture

Instead of just mixing and hoping for the best, you’re blending portions of the dough until it becomes smooth and stretchy. That process helps create a fibrous structure. Twisting the dough into ropes and knotting the ends gives it direction as it cooks, which makes shredding easier at the end.

Ingredients for homemade seitan chicken

Pantry staples

• Cannellini beans
• Vital wheat gluten
• Nutritional yeast
• Miso paste
• Olive oil
• Lemon juice
• Garlic powder
• Onion powder
• Chicken-style seasoning or bouillon granules
• Salt

For cooking

• Hot stock/broth

How to make homemade seitan chicken in a slow cooker

Step 1: Blend the flavor base

Tip the entire can of beans (liquid included) into a food processor with a metal blade. Add olive oil, lemon juice, miso, nutritional yeast, garlic powder, onion powder, chicken seasoning, and salt. Then blend until completely smooth.

Step 2: Add vital wheat gluten and form the dough

Add the vital wheat gluten. Pulse/blend until a dough forms. It should look like a rough ball and start pulling away from the sides.

Step 3: Create the “fibers”

Divide dough into about 3 chunks . Blend each chunk for 1–2 minutes until very smooth, stretchy, and slightly stringy-looking.

Check for the right texture: it should feel tacky, but you should still be able to handle it without it glueing itself to your fingers. If it’s too sticky, sprinkle in a tablespoon of vital wheat gluten and blend briefly.

Step 4: Twist + knot for that shreddable structure

Take one chunk and stretch into a rope and twist it tightly. Tie the ends into knots so it forms one secured piece, then press it on the counter so it holds together. Repeat with the remaining chunks.

Step 5: Slow cook in hot broth (gentle simmer only)

Pour hot stock into your slow cooker and add the twisted pieces in a single layer. Also, make sure they’re covered; add more stock if needed.

Then, cook for 2 hours , flipping halfway.

Important: you want a gentle simmer , and not a rolling boil, because boiling makes seitan tough and bouncy.

Step 6: Shred the homemade seitan while warm

Once firm, let it cool until you can handle it. Then, shred using your hands or two forks. It’s easiest while still warm, but don’t fret it if it has cooled down! I’ve shredded it cold too!

Troubleshooting homemade seitan

1. “My homemade seitan is rubbery.”

Most common causes:

• It boiled too hard (even briefly). Keep the slow cooker at a low simmer.
• Overworked dough without enough moisture. This recipe is forgiving thanks to the beans, but don’t add extra gluten unless truly needed.
• Too much vital wheat gluten from measuring by packed cups. So if possible, use the gram amount (200 g).

2. “It’s too soft / mushy.”

• It likely needs longer cooking , so keep simmering until it feels firm.
• Your stock may not have been hot enough to maintain a steady simmer.

3. “The homemade seitan fell apart in the broth.”

This is usually a shaping issue, so twist more tightly, knot the ends more securely, and press the piece so it holds together. If the dough felt very sticky or loose, then add 1–2 tablespoons of vital wheat gluten next time to help it hold.

4. “It tastes bland.”

Seitan is like tofu in that it gets even better when it’s tossed into sauce or seasoning after it’s cooked. If you want it bolder right out of the slow cooker, then bump up the bouillon a little and make sure your stock is well-seasoned.

Flavor variations for this Homemade Seitan

• BBQ Pulled Seitan: Toss shredded seitan with BBQ sauce + smoked paprika. Warm in a skillet.
• Fajita-Style: Sauté with onions + peppers + fajita seasoning. Finish with lime.
• “Butter” Chicken-ish (vegan) : Simmer in a tomato-cashew curry sauce with garam masala.
• Garlic Herb: Toss with olive oil, garlic, parsley, and a squeeze of lemon.

How to store this Homemade Seitan

• You can store it in the fridge in an airtight container for up to 7 days , but I prefer to freeze half of it and only store the amount needed for 4 days.
• Best tasting way to store is to store shredded seitan with a little broth or sauce so it stays juicy.
• I personally love storing it in the freezer , since you can freeze it for 2-3 months in an airtight container.

Homemade Seitan “Chicken” (Shreddable)

Ingredients1x2x3x

• 1 can cannellini beans 400 g / 14 oz, with liquid
• 3 Tbsp nutritional yeast
• 2 Tbsp olive oil
• 1 Tbsp miso paste
• 1 Tbsp lemon juice
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp chicken-style seasoning or bouillon granules
• ¼ tsp salt adjust to taste, especially if bouillon is salty
• 200 g vital wheat gluten about 1 ⅔ cups
• 1 liter hot stock/broth 4 cups, plus more as needed

Instructions

• Add the beans (liquid included) to your food processor, then add the olive oil, lemon juice, miso, nutritional yeast, garlic powder, onion powder, chicken seasoning, and salt.
• Blend until it looks like a smooth thick puree. The smoother this is, the better your final texture.
• Add the vital wheat gluten and blend again. It’ll go from sticky to doughy quickly. Once it forms a ball and starts pulling away from the sides, you’re good.
• Split the dough into three pieces and blend each piece for a minute or two. You’ll notice it becomes smoother and more elastic. (This step is worth it, because it builds that pull-apart structure you want later.)
• Stretch each piece into a rope, twist it tightly, and tie the ends into knots to secure it.
• Then press it down a bit so it holds together as one piece. Repeat with the other two.
• Add hot stock to the slow cooker and place the seitan pieces in a single layer. They should be covered, so add more stock if needed.
• Cook for about 2 hours, flipping halfway. The main goal here is a gentle simmer. You don’t want aggressive bubbling, and you definitely don’t want a boil. If your slow cooker runs hot, reduce the setting.
• Once the seitan feels firm, let it cool just enough to handle. Then shred it using your hands or two forks. Warm seitan pulls apart more easily and gives you cleaner shreds.

Notes

Nutrition

Butternut Squash Protein Baked Oats (High-Protein, Vegan)

Ingredients1x2x3x

• 2 cups rolled oats 160 g
• 4 tbsp chia seeds 56 g
• 2 scoops vanilla protein powder 60 g
• 2 cups cooked butternut squash, cubed 205 g
• 2 cups plant based milk milk 473 ml, I use soy milk
• 3 tbsp dark chocolate chips
• 3-4 prunes chopped

Optional Add-Ins

• ½ tsp cinnamon
• 1 tbsp maple syrup if using unsweetened protein powder
• 1 grated carrot/zucchini for extra veg

Instructions

• Preheat your oven to 180°C / 350°F and line an 8×8-inch baking dish with parchment.
• Add the oats, chia seeds, protein powder to a bowl and stir. Divide it in two parts.
• Add one half of it blender with the cooked squash, and soy milk and blend until the mixture is completely smooth and creamy.
• Pour this batter onto the other half of the non-blended mix and stir to combine.
• Then fold in the chocolate chips, and pour the mix into the lined baking dish and smooth out the top.
• Sprinkle the chopped prunes evenly over the surface.
• Bake for 30–35 minutes, or until the center feels set and the edges are lightly golden.
• Let the baked oats cool completely in the pan so they firm up properly, then slice into 6–8 squares.
• Store in the fridge for up to 5 days or freeze individual pieces for quick grab-and-go breakfasts.

Nutrition