Meet your new healthy meal prep staple: protein baked oats. Each slice contains 17 grams of protein to keep you full and satisfied (and tastes amazing).

Slice of protein baked oats on an off-white plate, topped with frozen blueberries and a drizzle of melted peanut butter

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As a dietitian, oats are one my favorite cheap and easy healthy eating staples. They’re super nutritious, but they’re not particularly filling or balanced when you serve them alone.

That’s why these protein baked oats are a staple in our house. They contain nutrient-dense oats, but they’re also packed with protein to keep you full and support your weight loss goals.

They also have a crave-worthy flavor and a chewy (but moist) texture. If you love oats but you don’t always like them as porridge, you are going to obsess over this recipe. And they’re easy too!

Why you’ll love protein baked oatmeal

Good texture: In my opinion, baked oatmeal is the tastiest way to eat oats. These taste like you’re eating a sweet, chewy snack cake… they’re healthy, but they’re hard to put down!

High protein: Each slice has 17 g of protein thanks to cottage cheese and protein powder, and even more with toppings. Protein will keep you full, support your muscles, and keep cravings to a minimum.

Perfect for meal prep: This recipe can be made ahead and enjoyed as a grab-and-go breakfast or snack all week long.

Actually tasty: If I’m going to eat something healthy, it absolutely needs to taste good. This recipe is no exception.

Customizable: I’ve included topping suggestions below to change up the flavor (and add nutrition) depending on your goals and tastes.

2 white plates on a white marble counter, each with a slice of protein baked oats with different toppings

Ingredient notes

This recipe uses simple, everyday ingredients:

  • Old fashioned oats — I wouldn’t recommend swapping for quick oats or instant oats
  • Vanilla protein powder — You can use another flavor, but I wouldn’t use unflavored
  • Baking powder
  • Cinnamon
  • Salt
  • Eggs
  • Milk — use dairy or soy milk for the most protein
  • Cottage cheese — don’t worry, these are blended so you won’t get any chunks!
  • Olive oil — you can sub with melted butter if you prefer
  • Maple syrup — honey works too
  • Vanilla extract

Step-by-step instructions

Move your oven rack to the middle position and pre-heat oven to 375 F. Spray a 9×9 inch baking pan with cooking spray or line with parchment paper.

Non-stick baking pan lined with parchment paper on a white counter

In a large bowl, mix together oats, protein powder, baking powder, cinnamon, and salt. Set aside.

Dry ingredients for protein baked oats in a large metal mixing bowl

Add eggs, milk, cottage cheese, olive oil, maple syrup, and vanilla extract to a blender. Blend until smooth, about 10-15 seconds.

Wet ingredients for high protein baked oatmeal in a blender cup, completely smooth.

Pour wet ingredients over dry ingredients and mix with a wooden spoon or spatula until combined.

Action shot pouring wet ingredients into dry ingredients for protein baked oats

Pour batter into baking pan and use the back of your spoon/spatula to flatten batter and evenly distribute oats if necessary.

Batter for protein baked oats in a lined baking pan

Bake for 20-25 minutes or until a toothpick comes out clean, with just a few moist crumbs. Cook until baked oats are completely set and golden brown.

Allow oats to cool for a minimum of 10 minutes before slicing. Add toppings and enjoy!

Sliced protein baked oats on parchment paper on a wooden board

Tools you’ll need

Tips for success

  • Use large flake oats or old fashioned oats, not quick or instant
  • This recipe works best with a flavored protein powder
  • Do not overpack your protein powder when measuring (here’s how to properly measure dry ingredients)
  • If you used parchment paper, remove oats after 10-minutes of cooling in the pan

How to serve

These protein baked oats are delicious topped with yogurt, fruit, nut butter, jam, or a drizzle of honey.

For a boost of nutrition, try these toppings.

Protein toppings

  • Greek yogurt
  • Cottage cheese
  • Hemp hearts
  • Peanut butter
  • Almond butter
  • Pumpkin seeds
  • Eggs (served as a side)

Fiber toppings

  • Raspberries
  • Blackberries
  • Chopped apple
  • Chopped pear
  • Chia jam
  • Nut butter
  • Crushed nuts
2 white plates on a white kitchen counter, each with a slice of protein baked oats

How to store

Allow protein baked oats to completely cool and then slice.

To store in the fridge, add slices to a food container with a lid. Store in the fridge for up to four days. Eat them cold or heat in the microwave in 30-second intervals until warm.

To freeze, wrap each slice in plastic wrap or parchment paper. Store in a freezer-safe plastic bag or silicone bag in the freezer for up to 3 months. Defrost in the fridge overnight before eating.

Frequently asked questions

Will an 8×8 inch baking pan work instead?

Yes, you can use an 8×8 inch baking pan but you might need more cooking time. Start with 5 extra minutes cooking time and monitor your baked oatmeal closely.

Can I use a unflavored protein powder?

I would recommend using vanilla protein powder for the best flavor. You can try another flavor like chocolate or cinnamon protein powder, but unflavored might be bland.

What protein powder do you use?

I use the Vanilla Whey Protein from Leanfit. I also love the products from Legion Athletics.

Can I have a bigger serving than suggested?

Absolutely! Feel free to slice your oats into four servings if that better fits your goals.

How long will they stay good in the fridge?

These protein baked oats will stay good in the fridge for up to four days.

Slice of protein baked oats on an off-white plate, topped with frozen blueberries and a drizzle of melted peanut butter
4.86 from 7 votes

Protein Baked Oats

Yield: 6 squares
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Meet your new healthy meal prep staple: protein baked oats. Each slice contains 17 grams of protein to keep you full and satisfied (and tastes amazing).

Ingredients
 

  • 2 cups old fashioned oats
  • 1/2 cup vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp salt
  • 2 large eggs
  • 1 cup milk
  • 1 cup low fat cottage cheese
  • 2 Tbsp olive oil
  • 1/4 cup maple syrup
  • 2 tsp vanilla extract

Equipment

  • 9×9 inch baking pan
  • Blender

Instructions
 

  • Prepare oven and baking pan: Move your oven rack to the middle position and pre-heat oven to 375 F. Spray a 9×9 inch baking pan with cooking spray or line with parchment paper.
  • Whisk dry ingredients: In a large bowl, mix together oats, protein powder, baking powder, cinnamon, and salt. Set aside.
  • Blend wet ingredients: Add eggs, milk, cottage cheese, olive oil, maple syrup, and vanilla extract to a blender. Blend until smooth, about 10-15 seconds.
  • Combine wet and dry ingredients: Pour wet ingredients over dry ingredients and mix with a wooden spoon or spatula until combined.
  • Pour into pan: Pour batter into baking pan and use the back of your spoon/spatula to flatten batter and evenly distribute oats if necessary.
  • Bake: Bake for 20-25 minutes or until a toothpick comes out clean, with just a few moist crumbs. Cook until baked oats are completely set and golden brown.
  • Cool, slice, and enjoy: Allow oats to cool for a minimum of 10 minutes before slicing. Add toppings and enjoy!
Serving: 1square, Calories: 300kcal, Carbohydrates: 33g, Protein: 17g, Fat: 11g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 0.01g, Cholesterol: 91mg, Sodium: 343mg, Potassium: 288mg, Fiber: 3g, Sugar: 12g, Vitamin A: 206IU, Vitamin C: 0.01mg, Calcium: 206mg, Iron: 2mg
Cuisine: American
Course: Breakfast, Snack