By All made in the same dish it's baked in, this high-protein pumpkin baked oatmeal is packed with nearly 25 grams of protein. It's also rich in fiber and always a hit with the family. Enjoy some for Sunday breakfast and have plenty left over for meal prep throughout the week.
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I'm so into breakfast. Like today, we had friends over for a breakfast playdate and I just love it because 1. you have the rest of the day to chill and 2. it's cooler in the morning, and 3. breakfast food is delicious and easy to make. It's not this big ordeal to make high-protein low-calorie breakfast recipes - it's quick, efficient, and feels elevated!
And baked oats are the pinnacle of that. During most of the year, you can find me making our cinnamon roll protein baked oats, but during the holidays, you best believe I'm showing up with these pumpkin baked oats to brunch!
Jump to:
the secret to that perfect texture
My number one tip for this recipe is to keep an eye on it towards the end of the baking time. You want the liquid to be absorbed, but you don't want it to dry out completely. A slightly moist center is key to that delicious, comforting texture.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Rolled Oats: Provide the classic chewy texture and are a great source of fiber. Don't use instant oats here, as the texture will be too mushy. Old-fashioned or quick rolled work just fine.
- Egg Whites: Add protein and help bind the oatmeal together without that eggy taste.
- Chia Seeds: Tiny but mighty! Chia seeds absorb liquid, helping to thicken the oatmeal, and they add healthy fats, fiber, and a protein boost.
- Hemp Hearts: Another fantastic source of plant-based protein and healthy fat.
- Pumpkin Puree: Make sure you're using 100% pumpkin puree, not pumpkin pie filling, which has added sugars and spices. Any leftovers can be used to make our pumpkin spice latte protein shake!
- Milk: Adds moisture and creaminess. You can use dairy milk or any plant-based milk you prefer (almond, soy, oat, all work well). Soy is our preferred plant-based option because it's comparable in protein to cow's milk.
- Coconut Sugar: You can substitute with brown sugar or maple syrup if you prefer, though it might slightly change the flavor and moisture.
- Vanilla Extract and Cinnamon: Do I need to explain these??
- Chocolate Chips: Because a little chocolate makes everything better! Use semi-sweet, dark, or even milk chocolate chips based on your preference.
- Salt: Don't let your sweets be bland by leaving out the salt!!
- Plain Non-Fat Greek Yogurt (for serving): Adds an extra protein kick and is perfect for serving. I like to mix it with a bit of maple syrup to use as a topping, and it makes an almost glaze effect.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: egg whites
Let's talk about egg whites! They are an incredible, lean source of high-quality protein. Just one cup of liquid egg whites, like we use in this recipe, can pack around 26 grams of protein! They are virtually fat-free and very low in calories. Which, if you make my recipes a lot, then you know I like healthy fats and calories, but sometimes it's nice to balance out if the other ingredients have lots of those.
Flavor-wise, egg whites are very neutral, especially when baked into something like this oatmeal, meaning they boost the protein content without really changing the taste of your delicious pumpkin spice creation!
here's how to make high-protein baked oatmeal
Be sure to scroll to the recipe card for the full baked oatmeal recipe!
- Preheat the oven to 350 degrees F and grease a 9x13 inch baking dish.
- Mix all ingredients together, folding in the chocolate chips last.
- Bake for 30-35 minutes.
- Let cool for 5 minutes and enjoy with a dollop of Greek yogurt and a drizzle of maple syrup or protein syrup!
quick recipe video
going nuts?
For extra texture and healthy fats, consider adding a ¼ cup of chopped pecans or walnuts on top before baking.
troubleshooting & testing notes
Grease your pan
While testing, we found that the oats can start to caramelize and stick to the sides. So, greasing the pan is important to make it easy to remove the slices!
how to store & meal prep it
This dish is super easy to store and reheat!
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 5 days. This makes for a great grab-and-go breakfast!
- Freezer: Once cooled completely, cut into individual portions, wrap them well in plastic wrap or foil, and then place them in a freezer-safe bag or container. They'll keep for up to 3 months.
- Reheating: You can enjoy it cold straight from the fridge (it's surprisingly good!). To reheat, microwave individual portions for about 45-60 seconds, or until warmed through. If reheating from frozen, you can thaw overnight in the fridge or microwave for a bit longer.
Recipe
high protein pumpkin baked oatmeal
Ingredients
- 2 cups rolled oats (quick or old-fashioned work)
- 1 cup egg whites
- ¼ cup chia seeds (or flaxseeds)
- ¼ cup hemp seeds (hulled hemp hearts)
- 1.5 cups pure pumpkin puree (not pie filling)
- 1 cup milk (any kind)
- ¼ cup coconut sugar (or brown sugar)
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- ¼ cup chocolate chips (optional to add nuts for crunch)
- ½ teaspoon salt
- 1.5 cups Greek yogurt (plain, non-fat, for mixing into the oats)
Topping
- 1.5 cups Greek yogurt (plain, non-fat, for topping slices when eating)
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Preheat the oven to 350 degrees and grease a 9x13 baking dish.
- In the baking dish, mix together the 2 cups rolled oats, 1 cup egg whites, 1.5 cups Greek yogurt, ¼ cup chia seeds, ¼ cup hemp seeds, 1.5 cups pure pumpkin puree, 1 cup milk, ¼ cup coconut sugar, 1 teaspoon vanilla extract, 1 teaspoon cinnamon, and ½ teaspoon salt. Once combined, sprinkle the ¼ cup chocolate chips on top and gently press them into the mixture.
- Bake for 30-35 minutes or until all the liquid has absorbed. Check it at 25 minutes to see how it's doing. Overbaking the oats can result in ones that are dry and tough.
- Let it cool, then cut into 6 large slices (I know, big beautiful servings). Enjoy with a dollop of Greek yogurt and a drizzle of maple syrup.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
I want to use whole eggs. would that be an option and work ok?
It will be fine texture wise but will just taste a bit more eggy.
This is SO yummy. I have tried many pumpkin oatmeal recipe and this one wins in portion sizes and protein. Will be making this on repeat.
That's so awesome to hear!! Thanks for trying it 🙂
This High Protein Pumpkin Baked Oatmeal is absolutely delicious! I highly recommend it!
Thank you! 😋❤️
So happy to hear that!
Is the Greek yogurt topping included in the calories/nutrient count?
Yes!
Really good!
Excellent
What could you sub the hemp seeds with?
You can use flaxseeds or just leave them out 🙂
I have some pumpkin pie protein powder. How would I be able to mix that into the recipe?
I know some readers have had luck mixing in 1 scoop of protein powder with no issues. But any more than that, I would increase the liquid by probably 1/4th of a cup since protein powder tends to bake like flour. Or reduce the oats by the amount of protein powder you are adding.
this was so good! will just add the whole can of pumpkin next time since there was only a couple of tablespoons left. and loved the large serving size. thank you!
Really enjoyed this, but I highly recommend adding chopped walnuts to the recipe. The flavor is great but it really needs some texture. I'll be making this again!
That's why we love chocolate chips with it 🙂 Just not a nut loving fam but glad you are!
Can you please include grams with the recipes? I’d love to make them but I’m just cooking for myself and it’s hard to adjust the recipe. Thank you so much!
Unfortunately it’s just myself and my husband so we don’t have the capacity to test and write recipes in 2 units but it’s definitely on our radar!
A recipe so good it doesn't need sugar. When warm, add yogurt, drizzle with maple syrup, and sprinkle with cinnamon. Delicious!
I LOVE this recipe. I’ve made it several times. It’s a regular rotation for my breakfast! Thank you so much! Love the large portion size too!
so happy to hear that!!