My mom has been making baked oatmeal for years, ever since I was a little girl — and her version is absolutely delicious. But it also has a ton of butter and sugar and is not balanced with protein, and that’s just not what I want to feed my kids in the morning.
Side note: We love butter, and it’s so good for you, but balance is key.
So I did what I do best and adapted it. More protein, less sugar, but the same cozy, delicious energy. My family is obsessed, and so am I. It’s just SO so good.
This is one of my favorite meal prep recipes because you make one pan and you’re set for the whole week. Eat it warm, eat it cold, reheat it on a skillet — it’s good every single way. We even took it camping and ate it cold with milk and maple syrup poured over it for one breakfast and heated it up on the camp stove, drizzled with maple syrup the other morning. It held up beautifully both ways.
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Why Oats?
Oats are one of my favorite ingredients because they are genuinely so good for you. They are full of fiber, they digest slowly, and they keep kids full and energized for hours — no mid-morning crash, no begging for snacks twenty minutes after breakfast. They are hearty, affordable, and so versatile. A total staple in our house.
A note on oats: Not all oats are created equal — and this is one area I feel really strongly about. Oats are one of the most heavily pesticide-contaminated crops out there, with glyphosate being a big concern, so buying organic is always a priority for me. We use organic sprouted oats like these, and I love them because they are certified gluten-free and organic. We buy the big bag at Costco, which makes it super affordable, too. It’s one of those simple swaps that makes a big difference.
Protein Powder
I added protein powder to this recipe because I am always looking for ways to balance our meals and up the protein — especially at breakfast. Protein keeps everyone fuller longer and sets the tone for the whole day. That said, you can absolutely omit the protein powder if you prefer and it will still be delicious! If you want to boost the protein another way, serve it alongside some scrambled eggs. That’s honestly one of my favorite ways to do it — a warm slice of baked oatmeal and fluffy eggs on the side is such a satisfying, balanced breakfast.
My favorite protein powder is from Equip Foods. I used the Equip Foods vanilla protein powder in this recipe, and I love it for so many reasons. It’s made with beef protein isolate, which means no bloating, no digestive issues, and none of that uncomfortable feeling you can get with whey. It digests so cleanly. One scoop also has as much protein as a 4oz piece of steak — which is kind of wild. They also have two sweetener options — a low sugar version made with coconut sugar and monk fruit, and a no sugar version made with stevia — so you can choose whatever works best for you and your family.
Use code ASHLEYG at checkout for a discount HERE!
Fruit and Other Mix-Ins
Make it your own! The fun part about this recipe is how customizable it is.
We love bananas, strawberries, and blueberries — but for this batch, I used a smoothie mix with dragon fruit and mangoes, and it was absolutely delicious. Whatever you have on hand works!
You could also mix in chocolate chips and bananas, swirl in some peanut butter, swap the fruit for whatever sounds good — you really can’t go wrong. You can also switch up the flavor of protein powder depending on what you have. Chocolate would be SO good in this. And if you want to skip the protein powder altogether, just leave it out — it’s still a delicious, wholesome baked oatmeal either way!
How to Serve It
There are so many ways to enjoy this and that is part of why I love it so much. Serve it warm straight from the oven with a drizzle of maple syrup. Eat it cold with milk poured over it like a bowl of cereal — trust me on this one. Top it with a dollop of yogurt and fresh fruit, drizzle on some nut butter and/or jam, or just eat it plain. However you serve it, it delivers every single time.
The Overnight Option
This is my absolute favorite thing about this recipe. YOU CAN NOT MESS IT UP. Mix everything together the night before, cover it, and pop it in the fridge. In the morning, you just pour it into the pan and bake. (OR you can even pour it in the pan, cover, and store that in your fridge overnight.) That’s it. It is a game-changer for busy school mornings. It also allows the oats to absorb more of the liquid and softens them.
Why Let It Sit Before Baking
You definitely don’t HAVE to let this sit, but I find the oats are softer and it has a more “cake-like” texture if you do. I usually give it a minimum of 30 minutes to sit on the counter, and then I’ll bake it. Sometimes I’ll mix up the batter and store it in the fridge overnight. Experiment with this.
Storage
Store leftovers in an airtight container in the fridge for up to 5 days. Reheat on a skillet for the best texture, or microwave if you’re in a hurry (and aren’t against using a microwave). It also freezes really well — slice it into portions, wrap individually, and freeze for up to 3 months. Just thaw overnight in the fridge or reheat straight from frozen. Meal prep doesn’t get much easier than this.
*When we brought this on our camping trip, we left it at room temperature for a few days, and it was still perfect.
Cost Per Serving
One of the things I love most about this recipe is how budget-friendly it is. The whole pan costs roughly $10-15 to make, which works out to about $1.25-$1.87 per serving. For a high-protein, nutrient-dense, homemade breakfast that feeds your whole family — that is an incredible value.
Camping Tips
We took this on our recent trip to Moab, Utah and it was an absolute win. I made it the day before in Pyrex glass dishes — baked it right in them — and left it at room temperature for the first day until we had room in our little camp fridge. Zero fuss, zero extra dishes.
One morning we ate it cold with raw milk poured over it and a drizzle of organic maple syrup — honestly so good, it’s giving cereal/granola but better. Another morning we warmed it up on a cast-iron pan on the camp stove and served it alongside egg bites I had prepped ahead of time, with maple syrup drizzled over everything.
My kids devoured it and got in a massive, nutrient dense breakfast before a full day of adventures. That is the whole goal — fueled, happy kids ready to go. WIN!
This will be a camping STAPLE for us.
If you make this, please let me know how you customized it, and what you thought!
Baked Oatmeal (High Protein, Less Sugar — Perfect for Meal Prep or Camping!)
Ingredients
Equipment
Method
- Preheat your oven to 350°F and grease a 9×13 pan with butter, olive oil, or avocado oil.
- Add all ingredients to a large bowl and stir until combined.
- Let it sit on the counter for at least 30 minutes so the oats can absorb some of the liquid — or cover and refrigerate overnight and bake in the morning. Both work great! *you can always add more milk if it looks too dry.
- Pour into your greased pan and spread evenly.
- Bake for 30–40 minutes until set and the edges are golden.
- Serve warm or cold, drizzle with maple syrup, and enjoy!
