High Protein Baked Oatmeal

High Protein Baked Oatmeal - Food & Nutrition Magazine - Stone Soup
Photo by Chelsey Amer

Oatmeal is a go-to breakfast choice for many, but is it really the best option to keep you full and satisfied? When you jazz it up a little (jazz hands, guys!), it can be a great part of a balanced breakfast bowl.

Oatmeal is a good choice compared to many breakfast cereals, but on its own contains just 3 to 4 grams of fiber per half cup serving. This makes up about 13 percent of the recommended daily value of fiber. While 13 percent is good, you still need to fill in 87 percent of your fiber throughout the day, and this can be tough to do!

However, adding other fiber-filled foods to your bowl of oatmeal will help keep you full all morning long (and prevent many chronic diseases at the same time — winning!).

Boost the fiber of your oatmeal bowl by adding berries or other fruit, chia seeds or flaxseeds to your morning bowl.

But what about protein?

Oatmeal on its own also contains little protein. Protein at breakfast helps keep you full. Studies show protein plays a vital role in satiety. If you want to stay full, boost your protein first thing in the AM.

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 and protein — thanks to the egg whites, yogurt and seeds in this recipe.

I crafted this original 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.

High Protein Baked Oatmeal

Serves 4


  • 2 cups old-fashioned rolled oats
  • ¼ cup chia seeds
  • 1 teaspoon baking powder
  • 2 teaspoons cinnamon
  • ½ teaspoon salt
  • 1 cup milk or non-dairy alternative
  • 1 cup plain Greek yogurt or non-dairy alternative
  • 3 egg whites
  • 1 teaspoon pure vanilla extract
  • ½ banana, sliced
  • Optional: ½ cup dried cranberries or raisins, 1 cup fresh or frozen berries, ½ cup chocolate chips, 2 scoops protein powder; drizzle of maple syrup on top


Preheat oven to 350°F and spray an 8-inch by 8-inch baking dish with nonstick oil spray, set aside.

In a large mixing bowl, mix 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 toppings).

Bake at 350°F for 25 to 30 minutes, until the top and edges are golden brown. Let cool before enjoying.

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Chelsey Amer
Chelsey Amer, MS, RDN, is a New York-based registered dietitian nutritionist, cookbook author and coach helping women tired of dieting feel their best through food without restriction or obsessing. When not helping clients, she develops tasty, food-allergy friendly recipes and photographs every bite for her healthy food blog on ChelseyAmerNutrition.com.