Baked Oatmeal: High Protein Banana Walnut

high protein baked oatmeal whey powder

I love oats and whey. They've been a staple of my diet for years now.

But after a long time, I started getting an itch for a new spin on this classic combo.

Enter: protein baked oatmeal.

And so my long search for a baked oatmeal that was high in protein and palatable began.

Finding the perfect baked oatmeal

I hit a roadblock in my quest for baked oatmeal almost as soon as I began. All of the existing options were in one of two categories:

The majority were aimed at “normal people” and loaded with sugar, flour, and butter with one little scoop of protein tossed into the whole batch (no wonder they taste good).

And the other recipes were geared toward bodybuilders, but were basically just microwaved whey protein.

In frustration, I got to work on my own recipe.

At the end of a lot of trial and error, and a few botched batches (yeah, I still ate them), I've finally perfected a recipe that is loaded with protein, light on the sugar and fat, and tastes great.

As a testament to how delicious this is, my wife approves, and she fancies herself a dessert connoisseur.

Some notes before baking

For the protein in this recipe, I used Phase 8 whey. Baking with protein can be tricky and I've had the best luck turning out decent goods with this particular brand.

I would also suggest you don't mess with any of the variables until you've baked this at least once as detailed below.

During my trials, I tweaked the ingredients and baking methods repeatedly to get this just right.  I worked with different heat settings and bake times, more of some ingredients, less of another ingredient, eliminating egg, doubling the oats, etc.

So throw this together following the recipe exactly to start. Then you're welcome to make variations of your own.

But I suspect you're going to find this perfect the way it is.

A final warning though: this is going to make your house smell awesome. Be prepared to defend your food!


  • 3 scoops vanilla protein powder (I used Phase 8 which is buy one get one FREE until July 19, 2015)
  • 1 1/4 cups water
  • 2 eggs
  • 2 very ripe (blackened) bananas
  • 1 teaspoon baking powder
  • 3 cups rolled oats

Optional ingredients – these will really enhance the flavor of your baked oatmeal. I used both in my most recent successful batch. However, if you don't have them on hand or don't want the additional fat (as in the walnuts), go without.

  • 1/2 teaspoon cinnamon
  • 1/4 cup chopped walnuts

IMPORTANT NOTE:  I weigh my ingredients because it's a lot more accurate than measuring volume.  I've been using this Oxo food scale multiple times a day every day for the last four years and it hasn't let me down.

If you're using a scale, check the nutrition label of the products you've got to calculate the weight of each ingredient to add.

high protein baked oatmeal whey powder


Preheat your oven to 375 degrees F.

(1) Combine the protein powder and water in a large mixing bowl until smooth.

(2) In a separate bowl, beat the eggs then add them to the mixing bowl.

(3) In the same bowl you used for the eggs, mash the bananas with a fork until fairly smooth.

(4) Add the bananas, baking powder, cinnamon (if using) and walnuts (if using) to the mixing bowl.  Stir until blended. Add the oats and mix again.

(5) Transfer to a buttered 8×8 baking dish and bake for 25 minutes.

Allow your baked oatmeal cool for 30 minutes before serving.

Nutritional Info

Depending on your needs, 1/4 to 1/2 of this recipe is a good meal.

The nutritional info below is calculated for 1/4 of the pan with walnuts.

Calories – 485

Fat – 13.5g

Carbs – 61g

Sugar – 7g

Fiber – 8g

Protein – 32g

Final thoughts

This is the perfect quick breakfast (goes great with black coffee), and makes an awesome post workout meal if you're tired of pounding the same old protein shake.

If you have a busy lifestyle, this is for you. Try doubling the recipe to have meals for an entire week (and some to share).

Seriously, this baked oatmeal would likely win the approval of 7-year olds and it contains only classic bodybuilding/health foods.

So there you have it. You can have your oatmeal and eat it, too.

If you have a delicious variation, I want to hear about it in the comments – enjoy!


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  • Reply
    Indomitable Audacity
    July 17, 2015 at 9:12 pm

    I have been in Ghana for a few weeks and we eat a different kind of food. To be honest, I have not eaten oatmeal since I lived in Atlanta, after this post, and my new motivation for training that I found after your last post. I ran through a few supermarkets and found the ingredients. I am standing in front of my stove and my partner is laughing at me as I say a quick prayer before starting. Wish me luck!

  • Reply
    Indomitable Audacity
    July 18, 2015 at 6:48 am

    My partner approves, I think I’m good

  • Reply
    September 7, 2015 at 2:40 pm

    I mDid you have to store them in the fridge? I made them they were great!

    • Reply
      September 7, 2015 at 7:11 pm

      I’ve left these on the countertop covered with plastic wrap for up to four days and they were just fine. I usually can’t resist eating them for that long, though.

  • Reply
    February 6, 2016 at 1:56 pm

    Could you use steel cut oats? Thanks!

    • Reply
      February 7, 2016 at 6:00 am

      I haven’t tried it with steel cut oats but since they have a much longer cook time I don’t think they’d soften up in time.

  • Reply
    chocolate protein banana coconut baked oatmeal – Birthday Pen
    May 5, 2016 at 3:02 pm

    […] Cut to my weekly meal prep, when I decided that I wanted more protein and fat in my morning baked oatmeal. (I typically eat breakfast early and lunch late in the day, so I’m always starving by lunchtime.) Also, it would be nice to find a use for some of that protein powder that’s been sitting untouched on my kitchen counter. I pulled up Budget Bytes’ banana coconut baked oatmeal recipe, which uses shredded coconut and coconut milk, for the “more fat” requirement. Then I searched for a protein baked oatmeal recipe and at last stumbled upon this plain but promising recipe. […]

  • Reply
    June 14, 2016 at 6:00 am

    Thanks for sharing!!! Turned out great! I used steel-cut Coach’s Oats and I used Quest Peanut Butter Protein powder. I also made a simple “frosting” of natural Peanut Butter mixed with Cinnamon Maple Agave Syrup and spread it thinly across the top after it cooled. :0)

  • Reply
    September 17, 2017 at 6:08 pm

    This was fantastic! By far the best tasting “protein bar” I’ve eaten. My only complaint is the sides of mine cooked faster than the center, which came out a bit undercooked. I used the 8 x 8 dish you suggested, but in the future I’m going to experiment with a slightly larger pan or maybe an inverted flour screw. Or perhaps reduce temp and increase cooking time. But seriously it tastes fantastic!

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