Suppose you are looking for a high-energy breakfast, high in protein, low calories, and has slow-releasing carbohydrates. In that case, this easy protein-baked oatmeal is just for you.
This protein-baked oatmeal can be made with or without protein powder, and it’s not limited to just a quick breakfast because a slice is enough for a snack that can be ideal for a pre-workout meal or provide that extra fuel for endurance runners.
Can you believe that each slice is only 170 calories too? It feels like you are eating more than that, which is an advantage because it keeps you feeling full and is very macro-friendly.
You could also turn this recipe into baked protein oatmeal bars if you slice them into smaller stripes which will be lower in calories.
It is also very easy to make: simply throw all the ingredients to your mixing bowl, add it to a baking tray and add your toppings! It takes around 20 minutes to cook this and that is a breakfast meal prep sorted for the week.
What Is Protein Baked Oatmeal?
Protein baked oatmeal mainly consists of oats, a high protein source and various flavorings.
You can keep this recipe basic by using minimal ingredients, but this recipe has a list to make this fully packed with protein and with flavor. If you have these ingredients stored at home, give them a try.
Whether you plan to make protein-baked oatmeal for one or for your family, this recipe can make up to 12 slices that you can meal prep for the week.
Why you will love this recipe?
- Pre-workout snack: This recipe has slow-releasing carbohydrates and whey protein powder which means this can be a great snack for a pre-workout or an instant fuel for a post-workout which is great for runners and bodybuilders.
- Macro-friendly: It is a very macro-friendly meal or snack, and you can use it to your advantage depending on your goal and how you exercise, but each serving can realistically fit in any diet plan.
- Quick breakfast idea: If you are busy in the mornings and do not have much time to make anything fresh before you head off to work, this baked oatmeal only takes 40 seconds to reheat in the microwave and will keep you feeling full.
Rolled Oats – Use either rolled oats or steel-cut oats for the baked oatmeal. The latter is more renowned for this type of recipe, but rolled oats are perfectly fine for any protein oatmeal bake.
Vanilla Protein Powder – If you want to turn this into a protein-packed baked oatmeal, I would suggest using vanilla flavored protein powder, in either a whey or casein type, as this will ensure that two servings of this oatmeal will have 20 grams of protein and keep the taste neutral. It is totally fine to not use protein powder, if you want to make a standard baked oatmeal. In terms of the flavor, and whether you can taste the protein power, I do not notice much difference when I use vanilla protein powder. There are recipes where you can use chocolate flavoring, but you would need to adjust the other ingredients accordingly.
Coconut Milk – This milk is perfect for this recipe, but you can also use regular milk or your preferred plant-based variation.
Plain Coconut Yogurt or Greek Yogurt – I would usually just use Greek yogurt, which is another rich protein source, but for this recipe I used coconut yogurt which helps with the flavor.
Eggs – I use the whole eggs for this recipe. If you are on a plant-based diet, you can use flax eggs as an alternative.
Maple Syrup – This recipe definitely requires a sweetener – once I forgot, and it was difficult to eat! So I would suggest using your preferred sweetener. Maple syrup is amazing for this recipe, but honey is also great.
Cinnamon – You will also need spice to go with the sweetener, and therefore cinnamon powder is perfect. If you like the taste of cinnamon, you can add an extra teaspoon.
Banana – Banana always goes great with oats, and you can add the toppings halfway through cooking. There are other fruit options too which you can top the baked oatmeal with such as blueberries.
Peanut Butter – Use your favorite nut butter to finish off the toppings. Peanut butter or almond butter are usually perfect.
Others – I used coconut oil, vanilla extract and baking powder for this recipe.
- To make vegan-friendly protein oatmeal: Use flax eggs instead of regular eggs and use a plant-based vanilla protein powder. Also, using coconut yogurt, milk and oil help keeps the flavor consistent.
- To keep it nut-free: Do not use any nut butters, this is just optional to help with the toppings.
- If you do not have protein powder: I only use protein powder as a way to get more protein into this recipe and help meet my daily intake goal. If you do not have protein power, you can still follow the same instructions, and just make a standard oatmeal bake which is still healthy and great.
Can You Reheat Protein Baked Oatmeal?
Yes, it only takes around 40 seconds to reheat in the microwave which is why this is ideal for a quick breakfast or snack on the go. The coconut yogurt, which I mentioned in the ingredients list, also goes well with the baked oatmeal. Simply add a tablespoon and think of it as a healthier alternative to cream!
How Long Does This Protein Baked Oatmeal Last?
It lasts all week, and it is a versatile dish because you can have it for breakfast or as a snack. This is why I love to use this recipe on meal prep Sunday’s because so convenient and budget-friendly. If you want to make protein baked oatmeal for one, this recipe is for you!
Will This Recipe Help With Weight Loss?
Each slice is around 170 (kcal) which you can eat with yogurt or fruit, which can help with weight loss if your plan is to hit a caloric deficit. Oatmeal also helps you to feel full and has slow releasing carbohydrates.
Is This A Recipe For One?
It can be a recipe for one if you plan to meal prep and make a batch for the week-ahead. You can eat it for breakfast or during snack time.
Can You Add Protein Powder To Oats?
It’s totally optional. You can make this recipe without protein powder, and you can get some protein from eggs, yogurt, chia seeds, and peanut butter. However, adding two scoops of vanilla flavored protein powder helps make this baked oatmeal higher in protein.
How Much Protein Powder Should I Use?
This recipe calls for two scoops of protein powder which is enough to make it macro-friendly. You can use whey or casein, but ensure it’s vanilla flavored.
Related High Protein Recipes
- High Protein Chocolate Peanut Butter Smoothie Bowl
- Healthy Chocolate Protein Donut
- Chocolate Peanut Butter Protein Bars
- Protein Pancake
High Protein Baked Oatmeal Recipe
- 250 g Rolled Oats
- 60 g Vanilla Protein Powder
- 1 Cup Coconut Milk
- 1 Cup Plain Yogurt
- 2 Eggs
- 30 g Maple Syrup
- 2 tsp Cinnamon
- 1 tsp Baking Powder
- 1 tsp Vanilla Extract
- 1 Banana sliced
- Peanut Butter to garnish
- Salt to taste
- Pre-heat your oven to 200c/400f.
- In a large mixing bowl, combine the rolled oats, protein powder, coconut milk, yogurt, eggs, maple syrup, cinnamon, baking powder, vanilla extract and salt.
- Stir to combine and place on a baking tray (use coconut oil for the tray).
- Bake in oven for 20 minutes, or until it turns golden brown. Half way through, place the banana slices on top.
- Once removed from the oven, top up with your favourite nut butter.
Hey, I’m Mani and I started Spicy Meal Prep to help you prepare and cook healthy meals that have an extra kick of flavor! Whether you’re a busy worker looking to save time or a fitness enthusiast looking for meal planning inspiration, you will find recipes and cooking tips here to help you thrive in the kitchen!