This breakfast is great for a number of reasons. One, it’s super quick and easy to put together and throw in the oven. Two, it’s a great way to prep your breakfasts for the entire week at once. And three, it’s really really good.
I love oats in so many different ways. From overnight oats, to savoury oats with eggs and veggies, to my banana bread recipe. They’re so versatile and great because they are one of the healthiest foods out there. These baked oats have definitely made their way into my breakfast rotation.
Make these baked oats extra tasty in the morning by adding lots of yummy toppings. I love the oats both warm and cold. Then I top them with yogurt or nut butter, and of course some fresh berries. You can also add a little milk to the bottom of a bowl and enjoy them that way. The oats are your oyster.
While of course you can eat these for any meal of the day, I am going to focus on the importance of a healthy breakfast and how these oats meet all the criteria of a good breakfast.
The description is right in the name. Break-fast. This meal is the first thing we are putting in our stomach after sleeping and breaking a fast. This is where the name fasting came from, which has become a popular trend in recent years. So, when you are eating your breakfast you’re fuelling your body for the first part of the day after your resting period.
This oatmeal bake provides all the good stuff we look for in a meal. Protein, from the protein powder, eggs and/or yogurt. Healthy carbohydrates from the classic oats. And healthy fats from toppings like nut butter. Having a well rounded meal to start your day will provide you with sustainable energy and kickstart your day on the right foot.
The overwhelmingly large market for protein powders leaves it difficult to know how to pick the right one. Of course there are many different kinds of protein powder for different purposes, but here are a few things to highlight when trying to choose the right one.
- Of course number one is the ingredients list. Some proteins will have lots of unnecessary added ingredients that are not what you are looking for. So try to make sure it has a nice short ingredients list. Hint: anything that ends with “ol” tends to be sugar alcohols or artificial sweeteners.
- Whey, casein, egg white, pea, hemp. There are lots of different proteins derived from different things to create powders. Whey is the protein from milk and is very easily absorbed by the body, unless you have any intolerance to milk of course. Casein is another protein from milk however it is more slow releasing, keeping you fuller for longer. Soy, rice, pea and hemp are all examples of plant based proteins, and a great option for those who avoid dairy. They are often combined together in protein powders as particular plant-based options lack in some of the essential amino acids. (We need this to help build muscle)
Fun fact: If you are choosing a pea-protein and have food allergies you are in luck, as pea-protein is hypo-allergenic!
3. Like I mentioned, the right protein powder for you will depend upon your goals and likes. However here are my favourite proteins to take a look at.
Baked Oats Recipe
Prep time: 10 minutes Bake time: 30 minutes Total time: 40 minutes
- 2 mashed bananas
- 1 egg*
- 2 egg whites*
- 1 1/2 C unsweetened almond milk
- 1 tsp vanilla extract
- 3 C old fashion rolled oats
- 1/2 tsp salt
- 2 tsp cinnamon
- 2-3 scoops protein powder of choice
- 2 C frozen berries of choice
*Or use 2-3 tbsp of ground flaxseed with 9 tbsp of water to replace egg with a flax egg instead!
- Start by preheating oven to 350℉.
- Mash two ripe bananas in a large mixing bowl until completely mashed.
- Add egg, egg whites, almond milk, and vanilla and mix all together.
- Add oats, salt, cinnamon, and protein powder. Mix all together.
- Add two cups of frozen berries of choice to the mixture and combine all together.
- Spray a 9×13 casserole dish with non stick baking spray.
- Bake in oven for approximately 30 minutes.
- Take out of oven, let cool and serve with yogurt, milk, nut butter, or whatever you can think of! Enjoy at home or on the go!
*If you don’t have protein powder, this recipe will still work completely fine! However the powder adds sweetness to it so you may want to add honey or maple syrup to your liking as a replacement.
Per 1/8 of the recipe
Calories: 191 Total Fat: 3g Sodium: 203mg Carbohydrates: 30g Fiber: 5g Sugar: 6g Protein: 12g