Nutrition & Recipes
Simple And Healthy Meal Prep Protein Oatmeal Bake
Jul
A make-ahead breakfast that will fill you up and keep you satisfied all morning. This healthy meal prep protein oatmeal bake recipe is the perfect meal prep-style breakfast for busy babes on the go.
If there’s one thing I’ve learned as a nutrition coach it’s this: preparation is the key to success. I work with a lot of busy women with careers to build, school to finish, families to take care of, social lives to maintain their sanity…
And I know that when it comes to healthy eating, it’s got to be fast, it’s got to be portable, and it’s got to be delicious!
That’s why I love make ahead recipes like this protein oatmeal bake. They cover all the bases of a great, well-balanced breakfast, they’re tasty and they’re totally customizable!
A Well-Balanced, Healthy Breakfast…
has a few, basic components.
- Protein. Lean protein to fill your up, build muscle (because you’re strength training, right?), and keep your metabolism running hot. Examples include eggs, Canadian bacon, lean meats and beans.
- Whole Grains. Grains are packed with fiber which aids digestion, keeps you feeling fuller and stabilizes your energy and mood. Oats are a great example!
- Healthy Fats. Your body needs fat to burn fat. Including healthy fats at breakfast help you to have fewer hunger pangs throughout the day – and fewer cravings!
- Fresh Fruit and/or Veggies. Fruit and vegetables are packed with vitamins and minerals, as well as fiber. Though these micronutrients don’t directly impact your energy sources like carbs, fats and protein, they do play a big role in how your body breaks that energy down and moves it through your body!
Together, these food groups give you a well rounded combination of carbs, fats, proteins and micronutrients. Everything your body wants to break the fast and have a great day!
Should I Use Steel Cut, Rolled, or Quick Cook Oats?
Oats are a highly nutritious complex grain. But like any ingredient or food group, it can, and is, manipulated to alter it’s cooking time/accessibility.
Most of the time I recommend steel cut oats. Why? Because they are one of the least processed varieties of oats which means the hold the majority of their nutrients and benefits intact.
That said, for this recipe I recommend using rolled oats. They’re a bit more processed but they’re great for baking, and hold their texture. If you only have quick cooking oats you can use them, but just know that the texture will be a bit different.
Can I add Protein Powder for Even More Protein?
Yes! This recipe calls for Greek yogurt, eggs and oats – all of which have protein but if you’re looking for a little extra boost to get you started on your day you can absolutely add a scoop of protein powder.
A couple of tips when choosing a protein powder to add to this recipe:
- Start with a high quality product. Ideally, your protein powder is processed as little as possible, at as low a temperature as possible. I use this protein from 1st Phorm, but there are other options out there too.
- Go whey if possible. Whey protein has an incredible range of amino acids which are absorbed quickly. It’s great for muscle growth, recovery, and satiety. That said, if you are lactose intolerant or vegan, this might not be the best option for you. If that’s the case, try a vegan protein powder like this one instead.
Personally, I’d stick with vanilla but as I mentioned above, this recipe is really customizable to your tastes.
Is This a Good Recipe for Meal Prep?
Yes, yes and yes! This is a perfect meal prep recipe. In fact, you could double this recipe and make enough breakfast for your whole family (or office), for days!
If you do plan on using this recipe for meal prep, I highly recommend juuuuuuust under cooking it so that when you heat it up in subsequent mornings you get the best texture and don’t end up with a rock hard oatmeal bar.
These protein breakfast bars also freeze well. Cut them into squares, wrap them in wax paper and then tightly in plastic wrap. Then place in the freezer and pull them out as needed. You can either bake from frozen to reheat or let them thaw overnight.
What are Some Other Flavor Combinations I Can Use to Customize This Protein Oatmeal Bake?
This recipe is highly customizable. From the type of yogurt you use, to the milk, to the fruit and toppings! Pick and choose your favorites and don’t be afraid to get creative.
Here are some combinations to try:
- Chocolate Peanut Butter – omit the berries and add in 1/2 cup of dark cocoa powder and 4 tbsp peanut butter.
- Autumn Harvest – use apples, pears and dried cranberries instead of berries and bananas.
- Tropical Coconut – substitute macadamia nuts for walnuts, omit the berries and add coconut and dried pineapple to the mix.
- Pumpkin Pie – substitute pumpkin puree for the Greek yogurt and use pumpkin pie spice instead of cinnamon.
Triple Berry Oatmeal Bars
Ingredients
- 2 cups old fashioned oats
- 1/4 cup chia seeds
- 1 tsp baking powder
- 1 tsp cinnamon
- 1/2 tsp kosher salt
- 1 cup unsweetened almond milk
- 1 tbsp maple syrup
- 1 cup plain Greek yogurt
- 1 large egg or 3 egg whites
- 1 tsp vanilla extract
- 1 banana sliced
- 1 1/4 cup frozen mixed berries
- 1/2 cup chopped walnuts
Instructions
- Preheat oven to 350 degrees. Line an 8×8 baking dish with parchment paper and spray with cooking spray.
- In a large mixing bowl combine oats, chia seeds, baking powder, cinnamon and salt.
- Add milk, yogurt, egg, vanilla and maple syrup and mix until thoroughly combined.
- Gently fold in bananas and 1 cup of berries.
- Transfer the mixture to the baking dish and smooth the surface with a spatula. Sprinkle the top with the remaining berries and walnuts.
- Bake 25-30 minutes until the top is golden brown and the oatmeal is cooked through.
What’s your favorite flavor combos for protein oatmeal?
