High Protein Baked Oatmeal (25g Protein, Meal Prep Friendly!)

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Cold overnight oats are great. But sometimes you want something warm, cozy, and fresh from the oven.

That’s where high protein baked oatmeal comes in.

I created this recipe after getting tired of the same cold breakfast every morning. I wanted something that felt like eating cake for breakfast—but actually kept me full until lunch.

This high protein baked oatmeal delivers 25 grams of protein per serving. It tastes like an oatmeal cookie had a baby with banana bread. And it takes just 10 minutes to prep.

Make it Sunday, eat it all week. Let’s go.

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High Protein Baked Oatmeal Recipe

⭐⭐⭐⭐⭐ (Tastes like dessert, works like fuel)

• Alt Text: Single serving of high protein baked oatmeal on plate with fresh berries

Prep Time: 10 minutes | Bake Time: 35 minutes | Total Time: 45 minutes

Servings: 6 | Calories: 285 per serving | Protein: 25g

Ingredients

Dry Ingredients:

• 2 cups (180g) old-fashioned rolled oats
• 1 scoop (30g) vanilla protein powder
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• ¼ teaspoon salt

Wet Ingredients:

• 2 large eggs
• 1 cup (245g) plain non-fat Greek yogurt
• 1 cup (240ml) unsweetened almond milk
• 2 ripe bananas, mashed
• 2 tablespoons honey or maple syrup
• 1 teaspoon vanilla extract
• 2 tablespoons melted coconut oil

Mix-ins:

• ½ cup fresh or frozen blueberries
• ¼ cup chopped walnuts

Optional Toppings:

• Extra berries
• Drizzle of almond butter
• Splash of milk when serving

Instructions

1. Preheat and prep. Preheat oven to 350°F (175°C). Grease a 9×9 inch baking dish with cooking spray or coconut oil.
2. Mix dry ingredients. In a large bowl, combine oats, protein powder, baking powder, cinnamon, nutmeg, and salt. Whisk together.
3. Combine wet ingredients. In another bowl, whisk eggs, Greek yogurt, almond milk, mashed bananas, honey, vanilla, and melted coconut oil until smooth.
4. Combine everything. Pour wet ingredients into dry ingredients. Stir until just combined. Fold in blueberries and half the walnuts.
5. Pour and top. Transfer mixture to prepared baking dish. Spread evenly. Sprinkle remaining walnuts on top.
6. Bake. Bake for 35-40 minutes until golden brown on top and center is set. A toothpick inserted in the center should come out clean.
7. Cool and serve. Let cool 5 minutes before slicing into 6 portions. Serve warm with your favorite toppings.

Nutrition Facts (Per Serving)

Calculated using USDA FoodData Central

Nutrient	Amount	% Daily Value
Calories	285	14%
Protein	25g	50%
Carbohydrates	30g	10%
Fiber	4g	14%
Fat	9g	12%
Sugar	12g	–
Sodium	210mg	9%

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What Is Baked Oatmeal?

Think of baked oatmeal as the love child of oatmeal and cake.

Regular stovetop oatmeal is creamy and porridge-like. Baked oatmeal has structure. You can slice it into squares. The edges get slightly crispy while the center stays soft and chewy.

It’s basically breakfast bread pudding—but healthier.

Traditional baked oatmeal typically contains oats, milk, eggs, butter, and sugar. It’s delicious but often low in protein (maybe 8-10g per serving) and high in sugar.

This high protein baked oatmeal flips the script:

• Greek yogurt adds 17g protein per cup
• Protein powder adds another boost
• Eggs contribute even more
• Mashed banana replaces most of the sugar

The result? A breakfast that tastes indulgent but actually fuels your body properly.

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Why Add Protein to Baked Oatmeal?

Here’s the problem with most breakfast foods: they’re carb-heavy and protein-light.

A typical baked oatmeal serving has about 8-10 grams of protein. That’s not enough to:

• Keep you full until lunch
• Prevent mid-morning snacking
• Support muscle maintenance
• Stabilize blood sugar

Research from the American Journal of Clinical Nutrition shows that high-protein breakfasts (20-30g) significantly reduce hunger and calorie intake throughout the day compared to low-protein breakfasts.

This high protein baked oatmeal delivers 25 grams per serving—more than double most recipes.

The Protein Sources

Greek Yogurt (17g protein per cup)

Greek yogurt is strained to remove liquid whey, concentrating the protein. It also adds moisture and a subtle tang that balances the sweetness.

Protein Powder (25g protein per scoop)

One scoop adds significant protein without changing the texture much. Vanilla flavor works best—it enhances the overall taste without being overpowering.

Eggs (6g protein per egg)

Eggs do double duty: they add protein AND help bind everything together. Without eggs, baked oatmeal falls apart.

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High Protein Baked Oatmeal Meal Prep

This recipe is a meal prep dream. Make one batch on Sunday, and you have breakfast handled for the entire week.

How to Meal Prep Baked Oatmeal

Step 1: Bake and Cool Completely

Don’t slice while hot—it’ll fall apart. Let the oatmeal cool at least 15-20 minutes in the pan.

Step 2: Cut Into Portions

Slice into 6 equal squares. A sharp knife works better than a spatula for clean cuts.

Step 3: Store Properly

Place each portion in an airtight container or wrap individually in plastic wrap. This prevents them from drying out.

Step 4: Refrigerate or Freeze

• Refrigerator: Up to 5 days
• Freezer: Up to 3 months

Reheating Methods

Microwave (fastest):

• Place portion on microwave-safe plate
• Add a splash of milk on top (prevents drying)
• Heat 60-90 seconds until warm throughout

Oven (best texture):

• Preheat to 350°F
• Place portion on baking sheet
• Cover loosely with foil
• Heat 10-15 minutes

Toaster Oven (single serving):

• Heat at 350°F for 5-8 minutes
• No foil needed for small portions

The texture actually improves after a day or two—the flavors meld together and the oatmeal becomes even more moist.

If you love meal prep breakfasts, you’ll also enjoy my high protein overnight oats for weight loss for those mornings when you want something cold and quick.

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6 Delicious High Protein Baked Oatmeal Flavors

The base recipe is fantastic, but variety keeps breakfast exciting. Here are my favorite flavor combinations:

1. Chocolate Peanut Butter (Fan Favorite)

Modifications:

• Use chocolate protein powder instead of vanilla
• Add 2 tablespoons cocoa powder to dry ingredients
• Replace honey with 2 tablespoons maple syrup
• Omit blueberries

Toppings:

• 2 tablespoons peanut butter drizzled on top before baking
• Mini chocolate chips (just a sprinkle!)
• Sliced banana

Nutrition: 310 calories, 27g protein

This one tastes like a brownie. Seriously. My kids think it’s dessert.

2. Apple Cinnamon (Classic Comfort)

Modifications:

• Add 1 cup diced apples instead of blueberries
• Increase cinnamon to 2 teaspoons
• Add ¼ teaspoon allspice
• Replace regular honey with apple butter

Toppings:

• More diced apple
• Chopped pecans
• Drizzle of maple syrup

Nutrition: 290 calories, 24g protein

Tastes like apple pie for breakfast. The apples get soft and almost caramelized during baking.

3. Banana Nut (The Original)

Modifications:

• Use 3 bananas instead of 2
• Add ½ cup chopped walnuts mixed in
• Add ¼ teaspoon nutmeg

Toppings:

• Sliced banana
• Extra walnuts
• Drizzle of almond butter

Nutrition: 295 calories, 25g protein

If you love banana bread, this is your flavor. The extra banana makes it incredibly moist.

4. Blueberry Lemon (Bright & Fresh)

Modifications:

• Increase blueberries to 1 cup
• Add zest of 1 lemon
• Add 1 tablespoon lemon juice to wet ingredients
• Use vanilla Greek yogurt for extra sweetness

Toppings:

• Fresh blueberries
• Lemon zest
• Dollop of Greek yogurt

Nutrition: 280 calories, 25g protein

The lemon brightens everything up. Perfect for spring and summer.

5. Pumpkin Spice (Seasonal Favorite)

Modifications:

• Replace mashed banana with ¾ cup pumpkin puree
• Add 2 teaspoons pumpkin pie spice
• Use maple syrup instead of honey
• Omit blueberries

Toppings:

• Pepitas (pumpkin seeds)
• Drizzle of maple syrup
• Dollop of whipped cream (treat yourself!)

Nutrition: 275 calories, 25g protein

Not just for fall—I make this year-round because it’s that good.

6. Strawberry Cheesecake (Dessert for Breakfast)

Modifications:

• Add 2 oz softened cream cheese to wet ingredients
• Use 1 cup chopped strawberries instead of blueberries
• Add ¼ teaspoon almond extract

Toppings:

• Fresh strawberry slices
• Graham cracker crumbs
• Light cream cheese drizzle

Nutrition: 305 calories, 26g protein

This one disappears fastest when I make it for family brunch.

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Tips for Perfect High Protein Baked Oatmeal

After making this recipe dozens of times, here’s what I’ve learned:

Use the Right Oats

Old-fashioned rolled oats are essential. They hold their shape while baking and create that perfect chewy texture.

Don’t use:

• Quick oats – They turn mushy and lose all texture
• Steel-cut oats – They won’t soften enough in the baking time
• Instant oats – Way too soft, almost paste-like

Mash the Bananas Well

Lumpy banana = lumpy oatmeal. Mash them until smooth, or even blend them with the wet ingredients for ultra-smooth batter.

Pro tip: The riper the banana, the sweeter your oatmeal. Brown-spotted bananas are perfect.

Don’t Skip the Cooling Time

I know it’s tempting to dive in right away. But baked oatmeal needs 5-10 minutes to set after coming out of the oven. Cut it too soon and it falls apart.

Check for Doneness

The top should be golden brown and the center should be set (not jiggly). Insert a toothpick in the center—it should come out clean or with just a few moist crumbs.

If the top is browning too fast but the center isn’t done, cover loosely with foil and continue baking.

Protein Powder Tips

Choose wisely:

• Whey protein mixes smoothly
• Casein protein adds extra creaminess
• Plant-based protein works but may need more liquid

Avoid strongly flavored proteins. Vanilla is most versatile. Chocolate works for chocolate variations only.

Mix it with the dry ingredients first. This prevents clumping when you add the wet ingredients.

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How to Make High Protein Baked Oatmeal Lower Calorie

Want to cut calories while keeping the protein high? Here’s how:

Reduce the Fat

Swap coconut oil for applesauce:

• Replace 2 tablespoons coconut oil with ¼ cup unsweetened applesauce
• Saves about 200 calories for the whole batch (33 calories per serving)

Use egg whites:

• Replace 1 whole egg with 2 egg whites
• Saves about 45 calories total

Skip Added Sweeteners

Ripe bananas and a touch of vanilla provide plenty of sweetness. Try making it without honey first—you might not miss it.

If you need sweetness, use:

• Stevia or monk fruit (zero calories)
• Sugar-free maple syrup
• Extra mashed banana

Choose Low-Calorie Toppings

High-Calorie Topping	Calories	Low-Calorie Swap	Calories
2 tbsp peanut butter	190	1 tbsp PB2 powder	25
¼ cup granola	120	¼ cup fresh berries	20
2 tbsp maple syrup	104	Cinnamon sprinkle	0
¼ cup chocolate chips	200	1 tbsp mini chips	50

Lightened-Up Version

Using all the swaps above, you can get this recipe down to about 220 calories per serving while keeping 23g protein.

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Common Mistakes to Avoid

Learn from my failures so you don’t repeat them:

Mistake 1: Using the Wrong Oats

I once used instant oats because I was out of rolled oats. The result? Mushy paste that tasted fine but looked awful. Stick with old-fashioned rolled oats.

Mistake 2: Overbaking

Baked oatmeal should be moist, not dry. If you bake until there’s no moisture at all, it becomes crumbly and sad. Pull it when the center is just set—it continues cooking as it cools.

Mistake 3: Too Much Protein Powder

More protein powder ≠ better. Too much makes the oatmeal dense, dry, and chalky. One scoop (about 30g) is the sweet spot.

Mistake 4: Forgetting the Fat

I tried making this completely fat-free once. It stuck to the pan horribly and had a rubbery texture. A little coconut oil (or applesauce) makes a huge difference.

Mistake 5: Not Greasing the Pan

Even with coconut oil in the recipe, you need to grease the pan. The edges will stick otherwise, and you’ll lose half your oatmeal trying to get it out.

Mistake 6: Cutting While Hot

Patience! Hot baked oatmeal is soft and fragile. Let it cool at least 5 minutes before cutting. 10-15 minutes is even better.

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High Protein Baked Oatmeal vs. Overnight Oats

Both are fantastic options. Here’s when to choose each:

Factor	Baked Oatmeal	Overnight Oats
Temperature	Warm	Cold
Texture	Cake-like, chewy	Creamy, pudding-like
Prep Time	10 min + 35 min baking	5 min
Best For	Weekends, feeding crowds	Busy weekday mornings
Reheating	Easy, stays good	Usually eaten cold
Portion Control	Pre-cut squares	Individual jars

My approach: I make baked oatmeal on Sundays for Monday-Wednesday. Then I switch to overnight oats for Thursday-Friday to keep things interesting.

For my favorite overnight oats recipe, check out my high protein overnight oats for weight loss.

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Frequently Asked Questions About High Protein Baked Oatmeal

Can I make high protein baked oatmeal without protein powder?

Yes! Skip the protein powder and add an extra ½ cup Greek yogurt plus 2 tablespoons nut butter. You’ll still get about 18-20g protein per serving.

What’s the best protein powder for baked oatmeal?

Vanilla whey protein works best—it mixes smoothly and complements most flavors. Casein protein makes it extra creamy. Plant-based proteins work but may require an extra splash of milk.

Can I make this vegan?

Absolutely! Use:

• Flax eggs (1 tablespoon ground flax + 3 tablespoons water per egg)
• Dairy-free yogurt
• Plant-based protein powder
• Maple syrup instead of honey

How long does high protein baked oatmeal last?

Refrigerated in an airtight container: 5 days. Frozen: up to 3 months. The texture actually improves after a day in the fridge.

Can I use steel-cut oats?

Not for this recipe—they won’t soften enough. If you want to use steel-cut oats, you’d need to cook them first, which defeats the purpose of easy prep.

Why is my baked oatmeal dry?

You probably overbaked it. Next time, pull it when the center is just barely set. It continues cooking as it cools. Also make sure you’re using enough liquid—don’t skip the Greek yogurt or milk.

Can I freeze individual portions?

Yes! This is my favorite meal prep hack. Wrap each portion in plastic wrap, then place in a freezer bag. Thaw overnight in the fridge or microwave from frozen (add 60 seconds to heating time).

Is baked oatmeal healthy?

This high protein baked oatmeal is very healthy! It’s packed with whole grains, protein, fiber, and natural ingredients. The protein keeps you full, and the oats provide sustained energy without blood sugar spikes.

Can I add vegetables to baked oatmeal?

Yes! Shredded zucchini and grated carrots both work well. Add about ½ cup. They add moisture and nutrients without changing the taste much.

What can I serve with high protein baked oatmeal?

Fresh fruit, a dollop of Greek yogurt, a drizzle of nut butter, or a splash of milk. For a complete breakfast, add a side of scrambled eggs or turkey sausage.

For more healthy breakfast ideas that support your goals, check out my blood sugar balancing breakfast recipes.

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Make-Ahead Tips

Night-Before Prep

Want warm oatmeal without morning effort? Prep the night before:

1. Mix all dry ingredients in a bowl, cover
2. Mix all wet ingredients in another bowl, refrigerate
3. Grease your baking pan

In the morning:

1. Preheat oven
2. Combine wet and dry ingredients
3. Pour into pan and bake
4. Get ready while it bakes

Total morning effort: about 5 minutes active time.

Freezer Meal Prep

For ultimate convenience, double the recipe:

• Bake two batches
• Cool completely
• Wrap individual portions
• Freeze up to 3 months

Pull one out the night before, and it’s ready to reheat in the morning.

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Best Toppings for High Protein Baked Oatmeal

The right toppings take baked oatmeal from good to incredible:

Fresh Fruits

• Blueberries
• Sliced strawberries
• Raspberries
• Sliced banana
• Diced apple

Nut Butters

• Almond butter (my favorite)
• Peanut butter
• Cashew butter
• Sunflower seed butter (nut-free option)

Crunchy Additions

• Chopped walnuts
• Sliced almonds
• Pecans
• Pepitas
• Unsweetened coconut flakes

Drizzles

• Honey
• Maple syrup
• Sugar-free syrup
• Melted dark chocolate (special occasions!)

Creamy Additions

• Splash of milk
• Dollop of Greek yogurt
• Whipped cream (treat yourself sometimes!)

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Final Thoughts

High protein baked oatmeal has become my go-to weekend breakfast.

It tastes like dessert but fuels my body like a proper meal. The 25 grams of protein keep me satisfied for hours. And the meal prep potential means I actually eat breakfast on busy mornings instead of grabbing something unhealthy.

Make a batch this weekend. Cut it into portions. Store them in your fridge.

Future you will be grateful.

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