High Protein Baked Oatmeal
A make-ahead breakfast that will keep you full and satisfied all morning, this customizable High Protein Baked Oatmeal is easy to make-ahead for food prep, then enjoy all week long!
Gluten Free, Nut Free, Dairy Free option
If I’ve learned one thing since becoming a mom it’s that time is money! I’ve never needed more hours in a day than I do now, which is why meal planning and some meal prepping comes in handy.
Even if you’re not a parent or caretaker, life seems to always be busy! Work expects you to be on call 24/7, social commitments can be hectic, and you deserve (and need) time to just chill too.
That’s why I love make-ahead recipes. After all, when you’re prepared it’s so much easier to grab deliciously nutritious options.
And that’s exactly why you should try this Customizable High Protein Baked Oatmeal!
This is the best reheat and eat breakfast, snack, or honestly, even dessert.
Even better, it can feed a crowd if you’re entertaining weekend mornings. I always prepare baked oatmeal when my siblings sleep over.
So let’s chat about OATMEAL for a second…
Oatmeal is a go-to breakfast choice for many, but is it really the best option to keep you full and satisfied?
On its own, I’m going to answer with a big whopping NO… BUT when you jazz it up a little (jazz hands, guys!), it can be a great part of a balanced breakfast.
Oats are a good source of dietary fiber.
Oats are a good source of dietary fiber and a better choice than most breakfast cereals. HOWEVER, they actually don’t contain enough fiber *on their own* to keep you full all morning long.
Oats contain 4-5 grams of fiber per half cup serving. As I told PopSugar, this makes up about about 13 percent of the recommended daily value of fiber.
How much fiber do you need?
- Women under 50 need at least 25-30 grams of fiber per day.
- Men 50 and under require 35-38 grams per day.
- Most Americans do not reach their daily recommended fiber needs.
While 13 percent of your daily fiber needs is pretty good, you still need to fill in 87 percent of your fiber needs throughout the day (and this can be tough to do!).
This is where gentle nutrition comes into play… To meet your daily fiber needs, I suggest aiming for 8-10 grams of fiber per meal.
You can add other fiber-filled foods to your bowl of oatmeal to help keep you full all morning long (and prevent many chronic diseases at the same time – WINNING!).
How can you boost the fiber in your oatmeal bowl?
Boost the fiber of your oatmeal bowl by adding:
- berries or other fruit
- chia seeds
- flaxseeds
- hemp hearts
- other nuts and seeds
For more information about fiber and carbohydrates, click here!
Want more balanced recipes?
But what about protein?
Oatmeal on its own also contains little protein. Protein at breakfast is ESSENTIAL to keep you full. Studies show protein plays a vital role in satiety. So if you want to stay full, boost your protein first thing in the AM.
Learn more about why you need PROTEIN here!
To balance your morning oatmeal, adding protein is essential.
By whipping up this High Protein Baked Oatmeal, you’ll have a portable breakfast you can re-heat during the week that’s chock full of these 2 important nutrients – fiber + protein – thanks to the egg whites, yogurt, and seeds in this recipe.
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Ingredients to make this High Protein Baked Oatmeal
You’ll need less than 10 ingredients to make this High Protein Baked Oatmeal:
- Old-fashioned rolled oats (gluten free, if needed)
- Chia seeds
- Baking powder
- Cinnamon
- Milk or a non-dairy alternative
- Greek yogurt (dairy free option: coconut, soy, almond-based yogurt)
- Egg whites
- Pure vanilla extract
- Some type of fruit
- Optional add-ins (like sweetener, raisins, craisins, protein powder to boost the protein even more!)
I crafted this original Customizable High Protein Baked Oatmeal with no added sugar, but of course you can add a drizzle of maple syrup or honey if you have a sweeter tooth. Personally, by using fresh fruit, I don’t think it needs it!
I’ve made this recipe what feels like a gazillion times and to be honest, it’s so easy thanks to these pantry staples!
What exactly makes this high protein baked oatmeal “high protein?”
Three key ingredients make this easy baked oatmeal recipe “high protein”…
- Egg whites
- Greek yogurt
- Chia seeds
Egg whites contain the majority of the protein in an egg.
Each egg white contains over 3.5g of protein.
Greek yogurt also packs a hefty protein punch with over 20g per cup!
If you use a plant-based alternative, like coconut, almond or cashew-based yogurts, keep in mind that these are NOT rich in protein. Soy-based yogurts do typically pack a heftier protein punch.
Chia seeds contain over 4 grams of plant-based protein per oz!
Chia seeds are a staple in my pantry because they are a nutrient trifecta, as I like to say. They contain plant-based protein, healthy fats, and fiber-filled carbs.
What mix-ins can you add?
The mix-in possibilities are endless to add new and exciting flavor. Here are some of my favorite mix-ins:
- Fruit of any kind (sliced bananas, chopped apples or pear, berries)
- Dried fruit (raisins, craisins, chopped dried apple)
- Nuts or seeds
- Chocolate chips
- Spices, like ginger or cardamon
How to Make High Protein Baked Oatmeal
This is a one bowl recipe, just how I like it!
First, mix together the dry ingredients: oats, chia seeds, baking powder, cinnamon, salt and protein powder, if you wish to add it.
Then add your wet ingredients: milk, yogurt, egg whites and vanilla. Mix until all ingredients are combined.
You can then gently fold in any fruit or mix-ins you wish (see more on that below).
Pour into a baking dish and bake for just 20-25 minutes. Yes, it’s that easy!
Can you meal prep this baked oatmeal?
YES! Baked oatmeal is the perfect dish to meal prep. I actually will even double the recipe to make sure we have enough for the entire family for the entire week.
Pro meal prep tip: if you are making this baked oatmeal in advance and then plan on re-heating it in the morning I do suggest baking for only 20 minutes to allow it to finish cooking in the morning so you don’t have a hard brick of oatmeal!
How to Customize this High Protein Baked Oatmeal
Not to mention, the customizable part of this High Protein Baked Oatmeal takes you to FLAVORTOWN! The combinations of flavors you can create are ENDLESS.
This standard version has banana and dried cranberries (just what I happened to have on hand), but you can get wiiiildly creative with this one.
Flavor combinations to try:
- Chocolate Orange High Protein Baked Oatmeal – use a 1-2 scoops of chocolate protein powder or 1-2 tablespoons of unsweetened cocoa powder with grated orange zest
- Berry Baked Oatmeal – add a cup of fresh or frozen berries to the mixture for a juicy berry in each bite
- Banana Nut/Seed Butter Baked Oatmeal – add a sliced banana and a swirl of nut/seed butter on top
Other Baked Oatmeal Recipes You May Want to Try:
- Zucchini Bread Baked Oatmeal
- Golden Milk Baked Oatmeal
- Carrot Cake Baked Oatmeal
- Chocolate Chip Baked Oatmeal (vegan)
This Customizable High Protein Baked Oatmeal is…
- Packed with PROTEIN (over 20 grams per serving!)
- Full of FIBER (10 grams per serving!)
- Easy to make in 1 bowl
- Customizable so you never bore of flavors
- Gluten free
- Food allergy friendly (contains eggs)
Customizable High Protein Baked Oatmeal
A make-ahead breakfast that will keep you full and satisfied all morning, this customizable High Protein Baked Oatmeal is easy to make-ahead for food prep, then enjoy all week long!
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
Ingredients
- 2 cups old-fashioned rolled oats (gluten free, if needed)
- 1/4 cup chia seeds
- 1 teaspoon baking powder
- 2 teaspoons cinnamon
- 1/2 teaspoon salt
- 1 cup milk or non-dairy milk alternative
- 1 cup plain Greek yogurt (dairy free option: coconut, soy, almond-based yogurt)
- 3 egg whites
- 1 teaspoon pure vanilla extract
- Optional mix-ins to add: 1 sliced banana, 1/2 cup dried cranberries or raisins, 1 cup fresh or frozen berries, 1/4 cup mini chocolate chips, 2 scoops protein powder; drizzle of maple syrup on top
Instructions
- Preheat oven to 350°F and spray an 8 x 8 baking dish with nonstick oil spray, set aside.
- In a large mixing bowl, mix together oats, chia seeds, baking powder, cinnamon, salt, and protein powder*, if desired.
- Add milk, yogurt, egg whites, and vanilla and mix until combined. Gently fold in banana slices and other desired mix-ins (see suggestions under the “optional” ingredients listed above).
- Transfer the oat mixture to the prepared baking dish. Using a spatula, smooth the top. Add a few additional banana slices (or your desired topping).
- Bake at 350°F for 25-30 minutes, until the top and edges are golden brown. Let cool before enjoying.**
Notes
**If making in advance of serving, I suggest under-baking (only for ~20 minutes) then finish baking when you re-heat in glass baking dish. May microwave individual pieces in the microwave if prepared for food prep.
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What flavor combination would you choose?
XO