Baked Protein Oats

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Looking for a high-protein, fiber-packed breakfast that’s both nutritious and delicious? This Baked Protein Oats with Apple recipe combines the goodness of protein powder, wholesome steel-cut oats, and natural sweetness from dates. Infused with rich cocoa and juicy apples, it’s a blood glucose-friendly way to kickstart your morning.

Baked protein oats with apple in a white baking dish.

Perfect for meal prep or a cozy weekend breakfast, this recipe keeps you energized and satisfied all day. Packed with clean protein and hearty oats, it’s the ultimate breakfast for health-conscious foodies.

This Baked Protein Oats recipe was inspired by this healthy Oatmeal with Chia Seeds, my Baked Berry Oatmeal, and High-Protein Savory Oatmeal.

Jump to:

🌾 Why Steel-Cut Oats Are the Ultimate Breakfast Choice
🍎 Cooked Apples: A Natural Source of Pectin and Its Health Benefits
🩸 Why Are These Protein-Baked Oats Perfect for Diabetes?
👩🏼‍🌾 Ingredients & Health Benefits
🥛 Substitutions
📖 How to Make Baked Protein Oats
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🥣 Related Recipes
🫙 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

🌾 Why Steel-Cut Oats Are the Ultimate Breakfast Choice

Steel-cut oats are one of the most minimally processed and nutrient-dense forms of oats, and a powerhouse of protein, fiber, and antioxidants. As the second-most whole form of the oat grain, steel-cut oats retain the bran, endosperm, and germ, offering a hearty, chewy texture that sets them apart. Essentially, they are whole oat groats—intact grains—chopped into smaller pieces for easier cooking and a satisfying bite.

But why does this matter? The form of oats you choose can significantly impact blood sugar levels and appetite control throughout the day. For instance, a study revealed that boys who consumed instant oatmeal ate 53% more calories later in the day compared to those who ate the same caloric amount of steel-cut oatmeal. Whole oat groats and steel-cut oats stand out as the top choices for their unmatched nutritional benefits and ability to promote satiety.

🍎 Cooked Apples: A Natural Source of Pectin and Its Health Benefits

These Baked Protein Oats are naturally sweetened with apples. Cooked apples have an extra benefit–gut-healing pectin–a natural soluble fiber in fruit. Pectin becomes more bioavailable when apples are cooked, making them an excellent addition to a healthy diet.

What Is Pectin?

Pectin is a soluble fiber that acts as a natural thickening agent. It forms a gel-like substance when mixed with water, which makes it beneficial for digestion and gut health. Apples, especially when cooked, are one of the richest fruit sources of pectin.

Health Benefits of Pectin in Cooked Apples

Improves Digestive Health
Pectin supports gut health by promoting the growth of beneficial bacteria in the gut microbiome. It can help relieve constipation and improve overall digestion by adding bulk to stools.
Supports Heart Health
Studies suggest that eating apples may lower the risk of chronic diseases like heart disease and strokes. Pectin may lower LDL cholesterol levels by binding to cholesterol in the digestive tract and helping to eliminate it from the body. This contributes to better heart health.
Stabilizes Blood Sugar
The soluble fiber in pectin slows down digestion and the absorption of sugars, helping to regulate blood sugar levels and reduce spikes after meals.
Aids in Weight Management
Pectin can increase feelings of fullness, helping to reduce overall calorie intake and support weight management goals.
Boosts Immune Function
A healthy gut contributes to a stronger immune system. By supporting the gut microbiome, pectin indirectly helps maintain a well-functioning immune response.

🩸 Why Are These Protein-Baked Oats Perfect for Diabetes?

These baked oats are an excellent choice for diabetics, combining low-glycemic steel-cut oats, gut-supportive cooked apples, and nutrient-rich dates. Here's why:

Steel-Cut Oats for Blood Sugar Control
Steel-cut oats are minimally processed and retain the bran, endosperm, and germ, slowing digestion and preventing rapid blood sugar spikes. Compared to instant or rolled oats, their hearty, chewy texture provides sustained energy and promotes satiety.
Cooked Apples: Natural Pectin for Gut and Sugar Regulation
Cooked apples are a natural source of pectin, a soluble fiber that slows sugar absorption, stabilizing blood sugar after meals.
Dates: A Natural Sweetener with Benefits
While dates add natural sweetness, they also provide fiber, potassium, and magnesium, and can help lower blood glucose levels and improve cholesterol profiles.
Flaxseed Meal: A powerhouse of anti-inflammatory omega-3s and lignans, flaxseed may also help prevent diabetes-related complications.

These ingredients create a balanced, nutrient-dense meal that satisfies cravings while supporting blood sugar control, heart health, and overall well-being. This recipe is a diabetic-friendly way to enjoy a hearty, naturally sweetened breakfast or snack!

👩🏼‍🌾 Ingredients & Health Benefits

Apple, cinnamon, cloves, steel-cut oats, cocoa powder, protein powder, nondairy milk, vanilla extract, nut butter, Medjool dates, and baking powder.

Apples are one of the best natural sources of polyphenols, which are plant compounds known for their antioxidant and anti-inflammatory properties. These polyphenols are concentrated in the apple’s skin, making whole apples more beneficial than peeled ones.
Dates are nutrient-rich, providing fiber for digestion, potassium, magnesium, and vitamin B6. Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
Nondairy milk: Use soy, almond, oat, hemp, or cashew milk. Plant-based milk offers several health benefits over cow's milk, including lower saturated fat and zero cholesterol. Soymilk is particularly notable for its protein content, which is comparable to cow's milk, and it contains spermidine, a compound that promotes autophagy and supports cellular health and longevity.
Cloves (optional) are high in antioxidants and add a warm flavor similar to ginger.
Cinnamon is one of the cheapest common food sources of antioxidants.
Nut butter adds heart-healthy fats to help absorb fat-soluble nutrients.
Flaxseed meal can reduce inflammation by lowering C-reactive protein and is rich in lignans which may help fight cancer.
Cocoa powder (optional)- regular cocoa flavanol consumption may have positive effects on facial wrinkles and elasticity. Use a high-flavanol brand.
Protein powder (optional) - I used unsweetened protein powder made with one healthy ingredient linked here.

See the printable recipe card below for quantities.

🥛 Substitutions

Nondairy milk - the recipe uses soymilk for the most protein and vitamins, lower saturated fat, and zero cholesterol, but any milk will work
Nut butter - use almond, peanut, walnut, cashew, or tahini for nut-free
Cinnamon and cloves - omit or use desired spices
Protein powder - use a clean brand of protein powder or omit entirely adjusting the quantity of milk as listed in the recipe card below
Cocoa powder - try to use a brand tested for cadmium or omit it entirely (see my Vegan Food List for safe brands)

For more healthy breakfast recipes, visit my Vegan Breakfast Recipes page.

📖 How to Make Baked Protein Oats

This is an overview. The full recipe is at the bottom of the post.

Core the apples and chop them into bite-sized pieces for easy eating and even distribution in your dish.

Chopped apples and steel-cut oats in a white baking dish.

Add the chopped apples and steel-cut oats to a baking dish (approximately 3-quart or 9x13 inches), spreading them out evenly for consistent baking.

Nondairy milk, cocoa powder, Medjool dates, flaxseed meal, and baking powder in the canister of a blender.

Blend: Transfer the nondairy milk, flaxseed meal, pitted dates, cinnamon, cloves, baking powder, cocoa powder, nut butter, and vanilla into the canister of a blender. Blend on high until the mixture is completely smooth and well combined.

Protein powder and blended nondairy milk.

If using protein powder, blend it with the other ingredients in the blender. For each scoop of protein powder, add an extra half cup of nondairy milk to ensure the mixture has the right consistency.

Steel-cut oatmeal and apples in a white baking dish with blended dates cocoa powder, and nondairy milk.

Pour the blended mixture evenly over the apples and steel-cut oats in the baking dish, ensuring all the ingredients are well-coated for uniform baking.

Baked oats with apple and protein powder on a white plate with a drizzle of maple syrup ad yogurt.

Bake at 370°F for about 50 minutes, or until the steel-cut oats are tender but still chewy. Stir the mixture every 10 minutes to ensure even cooking and prevent sticking. Optional for Serving: Top with soy milk yogurt or cashew yogurt and a drizzle of date syrup.

For a healthy treat, top cocoa-baked protein oats with banana slices, hemp hearts, and a drizzle of runny nut butter or tahini.

✔️ Expert Tips

For each scoop of protein powder, add an extra half cup of nondairy milk to ensure the mixture has the right consistency.
Baking tip: Place the baking dish on the middle rack of the oven for even heat distribution. To prevent sticking, lightly grease the dish with a small amount of oil before adding the ingredients.
Storage: Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months.
Reheating Instructions: Microwave: Transfer a portion to a microwave-safe dish. Heat on medium power for 1-2 minutes. Oven: Preheat the oven to 350°F. Place the oats in an oven-safe dish and bake for about 10-15 minutes, or until heated through. Add a little nondairy milk to keep them moist, if needed.

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🙋🏽‍♀️ Recipe FAQs

Does Heating Flaxseed Meal Destroy Its Benefits?

Flaxseeds are rich in anticancer lignans, which remain stable when baked at 350°F. Cooking flaxseeds can be advantageous as it neutralizes less desirable cyanide-forming compounds, making both cooked and raw ground flaxseeds safe and highly beneficial. Consuming up to 1.5 tablespoons daily is considered safe and a great addition to a healthy diet.

Are Protein Powders Healthy?

Protein powders can be a convenient way to boost your protein intake, but their health depends on the ingredients and quality. Here are some tips for choosing a healthy protein powder:
Opt for Simple Ingredients: Look for powders made from clean, whole food sources, like almond protein, with no unnecessary additives. Unsweetened varieties are ideal to avoid added sugars.
Check for Testing: Ensure the protein powder has been third-party tested for heavy metals and contaminants. This guarantees safety and quality.
Avoid Artificial Sweeteners: Artificial sweeteners can disrupt gut health. Stick to options that use natural sweeteners or none at all.
Use It Wisely: In this recipe, you can add protein powder for a boost, but it’s entirely optional. The dish is naturally rich in wholesome ingredients.
How to Use Protein Powder in This Recipe:
If using protein powder, add it to the blender with the other ingredients, and for each scoop, include an extra ½ cup of nondairy milk to maintain the right consistency.
This flexibility ensures you can enjoy this dish whether or not you choose to include protein powder.