High-Protein Blueberry Baked Oats (Meal Prep)

If you’re looking to add one health habit this week, let it be prepping these High-Protein Blueberry Baked Oats. They’re such an easy breakfast to make ahead, and they taste like cake for breakfast. The texture is soft and fluffy, and each portion has 30 g of plant protein, 12 g of fiber, and 10 mg of iron. All you need is one bowl and 5 minutes of prep. I love having a batch ready to go in the fridge for the week, and you can customize the toppings however you like.

If you love this, try our Brownie Baked Oats, Carrot Cake Baked Oats, or Tiramisu Baked Oats for three more high-protein baked oats flavors. For overnight options, browse our Banoffee Overnight Oats and Almond Tiramisu Overnight Oats.

High-Protein Blueberry Baked Oats

[ccc_my_favorite_select_button post_id=”” style=””]

This easy high-protein baked oats recipe is perfect for meal prep. Packed with 30g of protein per serving, juicy blueberries, and a touch of lemon zest, it’s a nourishing way to start the day.

PRINT RECIPE PIN

Prep Time : 10 minutes mins

Cook Time : 30 minutes mins

Resting Time : 10 minutes mins

Total Time : 40 minutes mins

Servings 3

Ingredients

• ▢ 2 small (150 g) ripe bananas
• ▢ 2 cups (160 g) rolled oats
• ▢ 3 tsp (10 g) chia seeds
• ▢ 2 oz (60 g) protein powder - vanilla
• ▢ 1.5 tsp (7 g) baking powder
• ▢ 1.5 tsp (4 g) ground cinnamon
• ▢ 1.5 cups (220 g) fresh blueberries - see notes
• ▢ 1.5 tsp (1.5 g) lemon zest
• ▢ 2.25 cups (550 ml) dairy-free milk - I used soy

Instructions

• Preheat the oven to 350°F (180°C) fan on.
• Prepare the batter: this recipe yields 3 servings, each prepared in an individual oven-safe container. The ones I used are 600ml / 20oz (15 cm x 15 cm x 6 cm).

  In each container, place 50g of banana and mash it with a fork until smooth.

  Evenly divide and add the oats, chia seeds, cinnamon, protein powder, baking powder, blueberries, lemon zest, and milk among the three containers. Stir each well to combine all ingredients.

  Let the mixtures sit for 10 minutes to allow the chia seeds to bloom and thicken the batter.

  Optionally, sprinkle some extra blueberries at the top of the batter.
• Bake: Place the containers on a baking sheet for easier handling and bake in the preheated oven on the middle rack for 30 minutes.
• Serve: Once the baked oats are done, remove them from the oven and let them cool slightly. Enjoy hot or cold, as is, or drizzle some yogurt, fresh berries, or maple syrup.

Notes

Berries: If berries are not in season for you, frozen blueberries work fine, just thaw before adding to avoid releasing extra liquid into the batter. Raspberries are a good alternative. 

Video

Nutrition Information Nutrition Information

Per Serving/Portion

Calories 446 kcalCarbohydrates 56 gProtein 30 gFat 9 gSodium 487 mgFiber 12 gVitamin A 108 IUVitamin C 13 mgCalcium 390 mgIron 9 mg

Why I love this recipe (as a nutritionist)

• High-protein: Each bowl has 30 g of plant-based protein
• Iron-rich: 10 mg per serve to support energy and recovery
• Super easy to prep: Just mix, pour, and bake
• Great texture: Like a soft, fluffy cake
• Freezer-friendly: Make a double batch and freeze extras

Ingredient notes

• Rolled oats: Use whole rolled oats for texture and fiber
• Blueberries: Add flavor and antioxidants, fresh or frozen both work
• Vanilla protein powder: Boosts protein
• Ripe banana: Adds moisture and helps bind without needing eggs
• Dairy-free milk: Any milk works here, but my first choice is always a soy milk fortified with calcium

How to make this recipe (summary)

Start by preheating the oven to 350°F (180°C) and lightly greasing your oven-safe containers. Combine all the ingredients in a mixing bowl and stir well. Divide into containers and top with a few extra blueberries.

Bake for around 30 minutes or until the top is set and lightly golden.

Let cool slightly before serving with coconut yogurt or your favorite toppings. View recipe card below for detailed instructions.

Variations and tips

• Swap the berries: Try raspberries, chopped strawberries, or even diced apple
• No protein powder? Add 1–2 extra tablespoons of oats and a splash more milk
• Make it nut-free: Just check your protein powder and use a nut-free milk
• Meal prep tip: Store in the fridge for up to 5 days or freeze in containers
• If you like this recipe, you’ll also love our Tiramisu Baked Oats, and our Blueberry Lemon & Poppy Seeds Overnight Oats.

Why you’ll love this High-Protein Blueberry Baked Oats TLDR

• High-protein
• Easy meal prep
• No blender
• Freezer-friendly
• Like cake for breakfast

FAQ

• Is this recipe gluten-free? Yes, it’s naturally gluten-free as long as your oats, and protein powder are certified gluten-free.
• Can I use frozen blueberries? Yes! Just thaw before adding to avoid releasing extra liquid in the batter.
• What protein powder works best? A neutral or vanilla-flavored plant-based powder works best.
• Can I freeze these? Absolutely. Let them cool fully, then freeze in airtight containers. Defrost overnight in the fridge or reheat in the microwave.
• What’s a good topping? We love coconut yogurt with lemon zest, or a drizzle of nut butter if you want even more protein.
• Can I substitute the banana? Yes, apple sauce or puree works well as a banana substitute. Use the same weight (about 150 g) and check the consistency against the video. Readers have used plain sugar-free apple puree with great results.
• Can I leave out the chia seeds? Yes, you can leave out the chia seeds.
• Can I leave out the protein powder? Yes, you can leave out the protein powder. Add a little more oats to compensate for the missing volume.
• Why did my baked oats come out like porridge? This usually depends on container size. If you’ve made it in a larger container instead of three small ones, it will need longer to cook through. Timing varies based on the size of your dish.