Free Printable: Six EASY Keto Mug Cake Recipes!

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Joy Filled Eats logo

  • About & Contact
    • Support Joy Filled Eats
  • Recipe Index
    • Recipe Filters
    • Low Carb & Keto
    • 5 Ingredient Recipes
    • Appetizers
    • Beverage Recipes
    • Breakfast & Brunch
    • Crock Pot & Instant Pot
      • Keto Air Fryer Recipes
    • Dairy Free Recipes
    • Desserts
      • Cakes & Cupcakes
      • Candies
      • Cookies & Bars
      • Ice Cream & Frozen Treats
      • Pastries
      • Pies & Tarts
    • Main Dishes
      • Casseroles
      • Chicken
      • Pork & Beef
      • Soups
    • Side Dishes
    • Snack Recipes
    • Trim Healthy Mama
      • THM E Recipes
      • THM FP Recipes
      • THM S Recipes
    • Seasonal Recipes
      • Keto Christmas Recipes
      • Keto Easter Recipes
      • Keto Pumpkin Recipes
      • Keto Thanksgiving Recipes
  • Cookbooks
    • Keto eBook Bundle
    • Keto Christmas Cookies
    • 5-Ingredient Keto Dinners Cookbook
    • Low Carb Dessert Cookbook
    • Low Carb Breakfast Cookbook
    • Low Carb Appetizers Cookbook
    • Free Printables & Guides
      • Free Mug Cake Cheat Sheet
      • Free Cookie Cheat Sheet
      • Free Keto Baking Guide
  • Work With Me
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About & Contact
  • Recipe Index
  • Recipe Filters
  • Joy Filled Eats Cookbooks!
  • Work With Me
  • Resources & Tips
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Breakfast & Brunch Recipes » Baked Protein Oatmeal

    Baked Protein Oatmeal

    Dairy Free RecipesSugar Free RecipesTrim Healthy Mama Recipes

    Published: Feb 23, 2022 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
    Print Recipe Jump to Recipe
    pinterest image for baked protein oatmeal

    Are you looking for a great start to the day? This Baked Protein Oatmeal recipe is delicious and healthy! With just 13.2 net carbs per square, this sugar-free recipe will fuel your body all day long. 

    bite of baked protein oatmeal on a fork

    collage of food
    Free Guide! Feed a Family on a Low Carb Diet

    In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.

    I don't know about you but I'm always looking for breakfast recipes for the kids and me to enjoy. It's not that we don't like having a sit-down breakfast recipe all the time but sometimes, we just don't have time.

    During the busy weekday mornings, this oatmeal bake recipe is one of my favorites. I love being able to cook this dish up and have it ready for us to grab as we're running out the door.

    And to be honest, baked protein oatmeal is so sweet and delicious that it actually tastes like a treat. The kids love that they get to have their "dessert" for breakfast and I love that they're getting a bit of healthiness in their bodies as well.

    Make sure to check out my Keto Protein Bars and my Easy Keto Protein Balls for even more low carb treats and sweets.

    baked protein oatmeal on a plate topped with chocolate sauce and peanuts

    Ingredients Needed

    This simple gluten-free, dairy-free oatmeal bar recipe is one that doesn't take long to make at all. Just gather up the list of easy ingredients below and you'll be well on your way.

    • Old fashioned oats - I like to use these as I like the texture that they create. Instant oats or quick oats get too soft.
    • Unsweetened vanilla almond milk - If you want to use sweetened you can but it may make this recipe too sweet for your liking. If you use plain almond milk add a dash of vanilla extract.
    • Egg whites - Save the egg yolk and make an omelet! 
    • Joy Filled Eats Sweetener - This is my go-to sweetener for all my baking recipes. 
    • Protein powder - This powder gives a great boost of high protein during the day. I used a plain unflavored whey protein powder.
    • Cocoa powder - Add the dark coloring to the recipe. 
    • Peanut powder - This is lower in calories than regular peanut butter and still gives that peanut flavor. 

    ingredients in bowls

    How To Make Baked Protein Oatmeal

    The steps to this recipe are simple and easy to do. You're going to love the ease and the flavor!

    Step One: Preheat the oven. Grease a baking sheet (8X8) with cooking spray or coconut oil/olive oil. 

    bowl of oats with a whisk in it

    Step Two: Mix and stir all the ingredients in a bowl.

    batter in bowl

    Step Three: Pour the batter mixture into your greased baking dish.

    batter in baking dish

    Step Four:  Put in the oven and bake for 45-40 minutes.

    Once it's done baking, it's time to let cool and enjoy! This is one of my favorite oat recipes!

    baked protein oatmeal in square baking dish

    Variations

    Chocolate protein powder - If you want to add more flavor, you can always opt to add in chocolate protein powder as a kick.

    Vanilla protein powder - Just as easily as you can add in chocolate, you can add vanilla as well.

    Chocolate chips - Adding sugar-free chocolate chips is a great sweet treat! You can add white chocolate chips, dark chocolate chips, or semi-sweet as well.

    Maple syrup - If you think that your protein bars need a bit more sweetness, add in a tad bit of maple syrup or honey. You can just drizzle it right on top.

    Mashed banana - Add a few natural sugars by mashing up a banana or two and stirring into the mix.

    Greek yogurt - You can use a little bit of greek yogurt in place of the almond milk.

    Nut butter - Drop a dollop of peanut butter, almond butter, or even pecan butter right on top.

    baked protein oatmeal on a plate topped with chocolate sauce and peanuts

    Common Questions

    How do you know when this baked protein oatmeal recipe is done baking?

    You need to pay attention to the edges and top turning golden-brown as your first clue. Also, check the middle of the oatmeal dish to ensure that it's not jiggling.

    If it jiggles, it needs more time in the oven. Cooking the baked oats is key to this recipe setting up properly.

    Can protein powder be baked?

    Absolutely. I add it to my recipes all the time. This is a simple way to add more protein easily to recipes that you want to give an extra boost.

    baked protein oatmeal on a plate topped with chocolate sauce and peanuts

    What are other great toppings for oatmeal?

    Since this baked protein oatmeal recipe is very similar to eating a bowl of oatmeal but just in bar form, many of the toppings that you use for oatmeal will work great for this recipe, too.

    I like to top with fresh blueberries, shredded coconut, peanuts, and any other fresh berries that I have in the house that I need to use up and enjoy.

    I'll also add on a sprinkle of honey and cinnamon as well to the top of the bar.

    How do you store baked protein bars?

    Once you make this baked breakfast recipe, you can store it in an airtight container to keep it fresh. I would recommend eating within a few days.

    How do you freeze protein oatmeal bars?

    You can also freeze these bars by wrapping them in saran wrap and storing them in a freezer-safe bag. As long as you freeze them properly, they should store in the freezer for up to 3 months.

     

    baked protein oatmeal on a plate topped with chocolate sauce and peanuts

     

    Like what you see? Follow me on Facebook! Love this recipe? Leave a comment & a 5-star rating right here! Make sure you don’t miss new recipes by getting email updates!
    bite of baked protein oatmeal on a fork

    Baked Protein Oatmeal

    Are you looking for a great start to the day? This Baked Protein Oatmeal recipe is delicious and healthy! Simple and delicious.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 45 minutes
    Total Time: 50 minutes
    Course: Breakfast, brunch
    Cuisine: American
    Servings: 9
    Calories: 136.5
    Author: Taryn

    Ingredients

    • 2 cups old fashioned oats (use gluten-free if desired)
    • 2 cups unsweetened vanilla almond milk
    • 1.5 cup egg whites
    • ¾ cup Joy Filled Eats Sweetener (or see alternatives in recipe notes)
    • ½ cup protein powder
    • ¼ cup cocoa powder
    • ¼ cup peanut powder
    US Customary - Metric
    Prevent your screen from going dark

    Instructions

    • Preheat oven to 350. Grease an 8x8 baking dish.
    • Combine all the ingredients and mix well.
    • Pour the oatmeal mixture into the prepared pan. 
    • Bake for 45-50 minutes or until no longer jiggly in the center and golden around the edges.

    Notes

    Nutrition: This recipe has 12 pieces. There are 13.2 NET carbs per square. For THM, you can have 2 pieces for one serving.
    Toppings: For a THM E meal top with fresh berries or non-fat Greek yogurt instead of the nuts and chocolate chips shown in the photos.
    To Reheat: Place the oatmeal in a baking dish and cover it with a piece of tin foil. Warm in an oven at 350 degrees for 15-20 minutes or until it's hot. You can also microwave it for 30 seconds - 1 minute or until hot. 
    To Freeze: Wrap the oatmeal in plastic wrap and place it in a freezer container or bag. It will last for up to 3 months. 
    Notes on Sweeteners: 
    I use my own blend of xylitol, erythritol, and stevia in my recipes. This is twice as sweet as sugar. It is comparable to Trim Healthy Mama Gentle Sweet and Truvia.
    To sub in Swerve or Lakanto Monk Fruit use 1.5 times the amount of sweetener called for. 
     
    To sub in Pyure or Trim Healthy Mama Super Sweet use half the amount of sweetener called for.
     
    Substitutions will work in most recipes. They may not work in candies, such as caramel.

    Nutrition

    Serving: 1piece | Calories: 136.5 | Carbohydrates: 15.8g | Protein: 13.6g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 0.8g | Cholesterol: 10mg | Sodium: 170.9mg | Potassium: 185.6mg | Fiber: 3.2g | Sugar: 1.2g | Vitamin A: 27.1IU | Calcium: 103.7mg | Iron: 1.5mg
    Tried this Recipe? Tag me Today!Mention @joyfilledeats or tag #joyfilledeats!
    168shares
    • Facebook
    • Twitter
    « Dairy-Free Peanut Butter Cookies
    Keto Coconut Flour Mug Cake »

    Reader Interactions

    Comments

    1. Sharon Snow says

      May 12, 2022 at 2:05 pm

      I don't like peanuts, can I substitute or leave out the peanut flour?

      Reply
      • Taryn says

        May 12, 2022 at 3:18 pm

        You can omit it.

        Reply
    2. Pam says

      April 30, 2022 at 10:00 am

      This is one of my new favorite recipes! So easy and tastes great! I have a hard time finding E meals that I like and that do not spike my blood sugar. This is perfect!5 stars

      Reply
    3. Azi says

      March 14, 2022 at 9:50 am

      Hello, this looks so good! But I am wondering, if I want to make this with lower carbs, what can I replace the oatmeal with? Thank you!

      Reply
      • Taryn says

        March 14, 2022 at 11:07 am

        You can try a combo of hemp hearts and coconut. See my Keto Oatmeal for an example. https://joyfilledeats.com/keto-oatmeal/

        Reply
    4. Naomi says

      March 13, 2022 at 4:21 pm

      Will whole eggs work? If so, how many would you use in place of egg whites? Thank you!

      Reply
      • Taryn says

        March 14, 2022 at 11:03 am

        Yes, you will need 6 whole eggs.

        Reply
    5. Mim says

      March 04, 2022 at 9:55 am

      Delicious, simple preparation. Very filling and kept me full for several hours. Wrapped leftovers in individual portions for more breakfast options through the week.5 stars

      Reply
      • Taryn says

        March 04, 2022 at 9:59 am

        Thanks, Mim! I'm glad you liked it 🙂

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    About & Contact

    Joy Filled Eats Founder

    Hello and welcome to Joy Filled Eats! Your go-to website for easy delicious recipes that fit into a gluten-free, sugar-free, low carb, keto, and Trim Healthy Mama

    recipe key


    FREE Cookie Cheat Sheet!

    Make Five Delicious Keto Cookie Recipes from one EASY dough!

    Recent Posts

    • Sun Dried Tomato Quiche
    • Keto Steak Marinade
    • Keto Brownie Bites

    Featured On

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Decadent Sugar Free Cakes

    glazed lemon pound cake slices fanned out on a plate close up

    Keto Lemon Pound Cake

    Overhead close up view of keto coffee cake muffin in metal muffin tin

    Keto Coffee Cake Muffins

    one of the keto cupcakes sitting on its wrapper with a bite missing

    Keto Cupcakes

    More Recipes

    Easy 5 Ingredient Recipes

    sun dried tomato quiche missing a piece

    Sun Dried Tomato Quiche

    close up of inside of keto steak marinade steak

    Keto Steak Marinade

    close up of caramel pecan sauce

    Keto Caramel Pecan Sauce

    More Recipes

    Buy Me a Coffee

    Love my recipes? I love coffee. Buy me a cup in thanks.

    coffee cup with jfe logo

    Joy Filled Eats Cookbooks

    Joy Filled Eats Cookbooks

    Breakfast & Brunch
    Appetizers & Snacks
    5-Ingredient Dinners
    Desserts

    stay connected

    Free Email Series: Learn How To Eat Low Carb as a Family

    Footer

    Categories

    • Keto & Low Carb
    • Gluten & Grain Free
    • Sugar Free Recipes
    • Trim Healthy Mama
    • Dairy Free
    • 5 Ingredients
    JFE logo

    disclosures

    • Disclosure Policy
    • Comment Policy
    • Privacy Policy
    • Nutrition Disclaimer
    • Resources & Tips
    • Support Joy Filled Eats
    As an Amazon Associate, I earn from qualifying purchases. All recipes, headnotes, photos, and stories on this site are the original creations and property of Joy Filled Eats. You are welcome to share a photo and link to the recipe from this site, however, re-publishing the recipe in its entirety is strictly forbidden.

    Copyright © 2022 JOY FILLED EATS