It’s officially pumpkin season which means pumpkin spice breakfasts are back!
I absolutely love having a warm slice of baked oats for breakfast during the colder months so I’ve adapted my base recipe. Enter: High-Protein Pumpkin Baked Oatmeal.
These take just 5 to 10 minutes to prep and about 30 to 40 minutes in the oven and then you have a warm, cozy, and healthy breakfast ready to go for the week ahead.
Under 500 calories, 25 grams of protein, and 7 grams of fiber per serving, these are so nutritionally balanced but still taste like a treat. Great eaten cold or warmed up and perfect with your morning cup of coffee.
Why You’ll Love It
- Classic pumpkin spice flavor with canned pumpkin, pumpkin pie spice, and chopped pecans.
- 25 grams of protein and 7 grams of fiber per square.
- Simple one-bowl prep that comes together in just 5 to 10 minutes of active work.
- Soft, tender texture that slices neatly into grab-and-go squares.
- Perfect for meal prep. They can be eaten cold straight out of the fridge or warmed up.
- Sweet enough to feel cozy and a little indulgent while still being nourishing.
Love pumpkin spice? Try my Pumpkin Overnight Oats with Chia. 5 minutes of prep and 38 grams of protein per serving.
Key Ingredients
- Rolled oats: Because you can’t make baked oats without them. Use gluten-free oats if you’re gluten-intolerant.
- Canned pumpkin: One of the stars of this recipe. It adds natural sweetness, moisture, and that unmistakable pumpkin spice flavor.
- Almond butter: Adds healthy fats and protein and acts as a binder.
- Hemp hearts: Super healthy and packed with protein. This superfood brings tons of nutritional benefits while adding a slight nutty flavor.
- Pecans: Chopped and mixed into the batter plus sprinkled on top. You can also swap these for pumpkin seeds.
- Maple syrup: Pure Maple Syrup is a natural sweetener that pairs perfectly with the cozy pumpkin flavors.
- Egg whites: A natural source of protein that keeps the texture soft without making the bars dense.
- Vanilla protein powder: A little bit of protein powder goes a long way without changing the flavor or texture.
Love baked oats? These Almond Croissant Baked Oatmeal Squares are another great flavor combo to try.
How to Make It
This high protein pumpkin baked oatmeal comes together easily in one bowl and bakes into soft, tender squares that are perfect for a crowd or to meal prep breakfast ahead of the week.
Whisk the wet ingredients
In a large bowl, whisk the pumpkin purée, egg whites, almond butter, maple syrup, and vanilla until well combined.
Add the dry ingredients
Add the rolled oats, vanilla protein powder, hemp hearts, chopped pecans, salt, baking powder, and spices. Mix until everything is evenly combined.
Top and bake
Pour the batter into a parchment-lined baking dish and smooth the top. Sprinkle with chopped pecans and bake until the center is set and the edges are lightly golden.
Cool and slice
Let the baked oatmeal cool before slicing into squares for easy meal prep.
Looking for something you can take on the go? Try my Pumpkin Spice Protein Balls. They’re an easy no-bake recipe and make for a great quick breakfast or snack.
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Swaps & Substitutions
This recipe is super customizable so feel free to use what you have.
Victoria’s Tips
Here are a couple small things that make all the difference in these high protein pumpkin baked oat bars.
- Wait for them to cool before slicing: After removing from the oven, give them enough time to cool down before slicing. The center finishes setting while it’s cool.
- Use a thermometer: Under and over baked oats are not the best. To ensure the proper bake, use an instant-read thermometer in the center of the pan. You’re looking for 160 to 165°F (71 to 74°C).
- Check your pumpkin: Make sure you’re using plain canned pumpkin, not pumpkin pie filling.
Storage & Meal Prep
Store your pumpkin baked oatmeal in an airtight container in the fridge for up to 4 days.
The squares reheat quickly in the microwave if you prefer to eat them warm.
For meal prep, slice the bars and separate them with parchment paper so they are easy to grab throughout the week.
You can also freeze individual squares for up to three months and thaw them overnight in the fridge.
FAQ
In a pinch, yes. But quick oats will create a much denser result. Rolled oats work best here.
Totally, if you prefer things less sweet you can leave it out completely. Or swap for honey.
Yep, it’s an optional ingredient. Without it you’re protein count will be a bit lower but the egg whites, hemp hearts, and almond butter are all natural sources of protein.
Totally. Let it cool completely, slice into squares, and wrap each individual piece in parchment. Then freeze in a freezer bag or airtight container for up to three months. Thaw overnight in the fridge or reheat from frozen in the microwave.
15 to 30 seconds in the microwave does the trick. You can also pop a square into an air fryer if you prefer crispier edges.
High-Protein Pumpkin Baked Oatmeal
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Ingredients
Instructions
- Preheat the oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
- In a large bowl, whisk together 1 cup pumpkin purée, 1 cup egg whites, ½ cup almond butter, ⅓ cup maple syrup, and 2 tsp vanilla extract until smooth.
- Add 2 cups rolled oats, 2 scoops vanilla protein powder (optional), ¼ cup hemp hearts, ¼ cup chopped pecans, 2 tsp pumpkin pie spice, ½ tsp cinnamon, ½ tsp salt, and 1½ tsp baking powder. Stir until fully combined.
- Pour the batter into the prepared baking dish and smooth the top. Sprinkle with 2 tbsp chopped pecans.
- Bake for 35 to 40 minutes, or until the center is set and the edges are lightly golden.
- Let cool for at least 20 minutes before slicing into 6 squares. Serve warm with a dollop of Greek yogurt and a drizzle of maple syrup.
Nutrition
Notes
- Pumpkin purée: Use plain canned pumpkin, not pumpkin pie filling, which is already sweetened and spiced.
- Sweetness: Pumpkin isn’t sweet the way banana is. If your protein powder is unsweetened or you don’t use it, increase the maple syrup to ½ cup.
- Muffin tin option: Divide the batter into a greased or lined 12-cup muffin pan and bake at 350°F (175°C) for 18 to 22 minutes, or until the centers are set.
- Storage: Keep in an airtight container in the fridge for up to 5 days, or freeze individually wrapped squares for up to 2 months
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The perfect cozy breakfast for fall