Healthy Berry Protein Baked Oats

This Berry Protein Baked Oats is a healthy breakfast recipe that is gluten-free, packed with protein, and low in calories. It's a better way to make oatmeal with the right balance of protein and fat to keep you fuller longer, through the morning.

My High Protein Oatmeal recipe is one of my most popular (and delicious) recipes on this website! I love oatmeal for breakfast, but from a nutrition standpoint, oatmeal is an incomplete meal as it lacks protein and healthy fat. This is a common mistake I see my client over 35 making with their breakfasts.

Many will have oatmeal for breakfast and be hungry in a few hours. Oatmeal is a carbohydrate and most people will pair oatmeal with fruit (another carbohydrate) and/or peanut butter (a fat). These are healthy foods, but this combination is missing protein. Meals should be balanced with all three food groups, and while peanut butter does have some protein, it is not ENOUGH protein for a complete meal for neither men nor women.

This healthy berry oatmeal protein bake checks all the boxes by giving you the RIGHT balance of protein, fat and carbs so you stay fuller longer through the morning with good energy!

Looking for more protein oatmeal recipes? You're going to love this blueberry baked oatmeal with Greek yogurt and this healthy chocolate oatmeal!

Why You Will Love This Baked Protein Oats Recipe

• Healthy Breakfast: This oatmeal is low calorie, low fat, and gluten-free. Calories are not everything when it comes to weight loss (hormones matter too!), but the reality is calories are an important part of the equation.
• High Protein: The egg whites and protein powder make this a healthier baked oatmeal recipe because it's more balanced than regular oatmeal without protein.
• High Fiber: Oatmeal is a good source of fiber which is important for hormone balancing and weight loss. I talk about the science of fiber in this free weight loss class.
• Easy to Make and Meal Prep Too: If you're looking for a healthy brunch dish to serve to family or a dish you can make ahead for quick breakfasts during the week, this high protein baked oats is it!

Ingredients

Here's what you need to make a protein oatmeal bake! You will also need mixing bowls and an 8-inch by 8-inch baking dish.

• Gluten Free Rolled Oats: This recipe works best using gluten-free rolled oats though regular oats work equally well. While oatmeal is naturally gluten-free, it is usually processed in locations with wheat so there may be cross contamination. Make sure to use a package marked gluten-free if you need to avoid gluten. You can use steel cut oats instead but I find the recipe works best using rolled oats.
• Protein Powder: This boosts the protein in this oatmeal recipe. I recommend one that has 20-30 grams of protein per serving. Check below for my favorite options! If you do not want to use protein powder, you can make this baked oatmeal with Greek yogurt instead.
• Baking Powder: This helps give the oatmeal a bit of lift as it bakes.
• Cinnamon: Enhances the flavor, but you can replace with nutmeg or pumpkin pie spice.
• Monkfruit: You can use any sweetener you like. Just note that using full calorie sweeteners will increase the calories and carbohydrates. The reason I used monkfruit was to keep the carbohydrates better balanced.
• Vanilla Extract: It gives the protein oatmeal great flavor! You can omit it if you prefer (though I don't recommend that) or use almond extract instead.
• Apple: You can omit the apple or replace it with a pear or another fruit you like. Many baked oats recipes use banana but I find apple to be a bit lower in sugar while still adds sweetness.
• Chia: Adds a bit more protein and healthy fats. You can also use ground flax if you prefer.
• Mixed Berries: Fresh or frozen work equally well. I used frozen berries that I thawed ahead of time.
• Egg Whites: These give the oatmeal some structure and boost the protein. I do not recommend replacing the egg whites with whole eggs. When you replace with whole eggs, you are reducing the protein content because 3 eggs whites is only equivalents to 1.5 whole eggs. This significantly reduces the protein content per serving.
• Milk: I generally use almond milk or another dairy-free milk, but regular milk works equally well.

Be sure to check the full ingredient list with quantities of each item in the recipe card further downt the page.

What's the Best Protein Powder To Use With Oatmeal?

Any protein powder will work with oatmeal. The consistencies will vary so you will need you may need to add more milk based on the protein powder you choose to use.

I highly recommend using a protein powder you would eat or drink on its own. I used this protein powder for the recipe. It's unflavored and plant-based as I do not tolerate whey protein.

Other protein powders I recommend are: Garden of Life Plant-Based, Garden of Life Whey, Orgain, Active Stacks, Collagen, Legion Whey, Legion Plant-Based

Variations and Dietary Modifications

• Egg-Free: If you are sensitive to eggs, you can use protein powder in place of the eggs. You will need to increase the milk to balance the wet ingredients. The amount of milk will depend on the protein powder. Protein powder consistencies vary wildly so you will need to experiment if you do this.
• Low-sodium: You can easily omit the salt if you need this lower in sodium.

How To Make Protein Baked Oats

Here's the steps for making healthy protein oatmeal in the oven. It's easy to make and great for meal prepping a healthy breakfast ahead of time! It also freezes well. To get started, prepare an 8-inch by 8-inch baking dish by spraying lightly with cooking spray or by lining it with parchment paper.

Step 1: Add to a bowl. Combine all the liquid ingredients minus the fruit in a mixing bowl. Mix together the dry ingredients in another bowl.

Step 2: Mix together. Mix the wet ingredients into the dry.

Step 3: Add the fruit. Add the berries and apple to the bowl and mix well.

Step 4: Prepare for the oven. Transfer the batter to the prepared baking dish

⭐️ PRO TIP: Depending on the type of protein powder you use, you may need to add more milk to than the recipe lists. All protein powders have a different level of consistency. Having too little milk will result in a really dry oatmeal bake.

Step 5: Bake and serve. Bake your protein powder baked oats for 35-40 minutes or until the top is lightly browned. Remove from the oven, cool slightly, and then divide into 4 servings.

Expert Tips

• Store: This protein baked oats no banana is great for meal prep! Store the leftovers in a container in the fridge for up to four days. You can also freeze individual portions in the freezer for up to three months. Remove it to the fridge the night before you plan to eat it so it can thaw out.
• Reheat: The microwave is the easiest option, but you can also reheat it in the oven in a baking dish. Heat just long enough to heat it through.
• Double batch: If you want to make extra to feed a large group or to freeze for later, simply double all the ingredients and bake it in a 9 x 13 baking dish.
• Serve: You can top your protein oatmeal with a little Greek yogurt for extra protein!
• Adjust the consistency: Remember that all protein powders are different. Add more milk if it looks a bit dry after mixing. Check the images above for the ideal consistency before baking.

Recipe FAQs

More High Protein Breakfast Recipes

If you tried this protein baked oats recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Healthy Berry Baked Protein Oats

Megan Olson

Enjoy Berry Protein Baked Oats, a gluten-free, protein-packed breakfast that’s low in calories and designed to keep you full and satisfied all morning.

5 from 4 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Course Breakfast

Cuisine American

Servings 4 servings

Calories 301 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 2 cups Gluten Free Rolled Oats
• ▢ ½ cup Vanilla Protein Powder
• ▢ 2 tsp Baking Powder
• ▢ ¼ cup Monkfruit or sweetener of choice
• ▢ 1 tablespoon Chia Seeds
• ▢ 1 ½ teaspoons Cinnamon
• ▢ ½ teaspoon Salt
• ▢ 1 teaspoon Vanilla Extract
• ▢ 2 Egg Whites
• ▢ 1 Apple cut into 1/2-inch cubes
• ▢ 1 ½ cups Mixed Berries
• ▢ 1 1/2 cup Unsweetened Almond Milk

Instructions

 

• Preheat oven to 350 F. Prepare an 8-inch by 8-inch baking dish by lightly spraying with cooking spray.
• Combine egg whites, almond milk and the vanilla extract together in a small mixing bowl.
• In a separate mixing bowl, combine the oats, monkfruit, cinnamon, protein, powder, baking powder and salt. Stir the liquid mixture into the dry mixture. Note, all protein powders have different consistencies. You may need to add more milk to accommodate for your protein powder. See the substitutions section for more details.
• Fold the berries and apples into the mixture then pour the mixture into the prepared baking dish.
• Bake 35-40 minutes until lightly browned on top. Remove from the oven, divide into 4 servings and enjoy!

Notes

• The Right Consistency: Since all protein powders are a bit different, you may need to add more milk if it looks a bit dry after mixing. 
• Freeze Individual Slices: This is great so you can pull out just one piece at a time. You can pack them up in individual containers or freeze the slices on a parchment-lined baking tray and then transfer them to a storage bag or container. 
• Egg-Free: If you are sensitive to eggs, you can use more protein powder instead. You will need to increase the milk to balance the wet ingredients. 

Nutrition

Serving: 1servingCalories: 301kcalCarbohydrates: 47gProtein: 17gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 28mgSodium: 478mgPotassium: 526mgFiber: 9gSugar: 11gVitamin A: 55IUVitamin C: 4mgCalcium: 325mgIron: 2mg

Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.