These apple cinnamon protein baked oats are made with rolled oats, Greek yogurt, protein powder and fresh apples, then drizzled with a homemade salted date caramel sauce for breakfast that tastes like dessert! An easy, high-protein breakfast perfect for meal prep! {Gluten-free-friendly & vegetarian}
Table of Contents
Apple Cinnamon Protein Baked Oats
Elysia’s Recipe Recap
As a busy mom of two, I’m always looking for breakfast options I can prep ahead of time that are both satisfying and easy to grab on busy mornings. These Apple Cinnamon Protein Baked Oats have become a favorite for just that!
They’re made with rolled oats, Greek yogurt, protein powder and fresh apples, then baked in individual glass containers for easy meal prep. Each serving provides around 26 grams of protein and 8 grams of fiber, making them a filling breakfast option that doesn’t skimp on flavor.
And the best part? They’re topped with a homemade salted caramel drizzle made from Medjool dates, vanilla and a pinch of sea salt. It’s the perfect finishing touch that makes a practical make-ahead breakfast feel a little more special!
If you love the idea of meal prepping individual breakfast bowls, you’ll also want to check out these Chocolate Protein Baked Oats and this Kodiak Pancake Bowl recipe!
Before You Get Started
- Adjust the milk as needed: Different protein powders absorb different amounts of liquid, so you may need to add a splash of extra milk to achieve the right consistency. The batter should be thick but still pourable rather than dry or dough-like.
- Don’t overbake: Start checking the oats around the 25-minute mark. You want the centers to be set and the tops lightly golden. Overbaking can make the oatmeal dry and firm.
- Let the batter rest: Allowing the mixture to sit for about 5 minutes before baking gives the oats and protein powder a chance to absorb some of the liquid, so you can see the final consistency and adjust accordingly.
- Make the caramel ahead: You can prepare the salted date caramel while the oats bake or make it ahead of time and store it in the fridge.
- Use oven-safe containers: Individual glass containers make portioning and storing these baked oats especially convenient. Make sure your containers are specifically rated for oven use. These are the containers I love using!
Ingredient Notes
- Rolled oats: The base of these baked oatmeal bowls. They provide whole grains, fiber and a hearty texture. You can use quick oats, but the texture will be less chewy.
- Vanilla protein powder: Adds a boost of protein and a touch of sweetness. I recommend using a vanilla protein powder you enjoy the taste of. I love using Good Protein in the vanilla or salted caramel flavor!
- Eggs: Help bind the ingredients together and provide additional protein.
- Plain Greek yogurt: Adds moisture, a creamy texture and extra protein.
- Milk: Helps create the right consistency for the oatmeal batter. You can use dairy milk or your favorite milk alternative.
- Maple syrup: Adds a little sweetness without overpowering the apple and cinnamon flavors.
- Vanilla extract: Enhances the overall flavor.
- Apples: I used Gala apples for their naturally sweet flavor and tender texture. Honeycrisp, Fuji or Granny Smith apples also work well, depending on whether you prefer a sweeter or slightly tart flavor. I recommend peeling and dicing the apples into small pieces so they distribute evenly throughout the baked oats.
- Cinnamon: Gives these baked oats their classic warm apple cinnamon flavor.
- Medjool dates: The base of the homemade salted caramel sauce. They provide natural sweetness and a thick, caramel-like consistency.
- Almond milk: Helps blend the dates into a smooth caramel sauce. You can also use another milk alternative, such as coconut milk.
- Sea salt: Balances the sweetness of the dates and gives the sauce that signature salted caramel flavor.
Step-by-Step Instructions
Prepare the oatmeal batter
- Preheat your oven to 350°F (175°C). Spray four individual oven-safe glass containers (approximately 2-cup capacity each) with cooking spray.
- In a large mixing bowl, whisk together the eggs, Greek yogurt, milk, maple syrup and vanilla extract until smooth.
- Add the rolled oats, protein powder, baking powder, cinnamon and salt. Mix until everything is well combined.
- Gently fold in the diced apples.
- Let the batter sit for 5 minutes, then check the consistency. If it seems too thick or dough-like, add an extra splash of milk.
2. Divide and bake
- Evenly divide the oatmeal mixture between the four prepared glass containers.
- Bake for 25–32 minutes, or until the centers are set and the tops are lightly golden. Be careful not to overbake, as the oatmeal will continue to firm up as it cools.
3. Make the salted caramel drizzle
- While the oatmeal is baking, prepare the homemade salted caramel sauce.
- Soak the pitted Medjool dates in boiling water for 5–10 minutes to soften them. Drain the dates.
- Add the softened dates, almond milk, vanilla extract and sea salt to a small high-powered blender or mini food processor.
- Blend until completely smooth, with no detectable date chunks. Add additional milk, 1–2 tablespoons at a time, if needed to help the dates blend or achieve your desired consistency.
4. Add the caramel and serve
- Once the baked oats are finished, drizzle each serving with a drizzle of homemade salted caramel sauce.
- Add chopped pecans or walnuts on top if desired, and enjoy warm!
Keep scrolling to the recipe card below for the full printable recipe!
Recipe FAQs
Yes! Quick oats can be used in place of rolled oats. They will absorb liquid a little differently and may produce a slightly softer, less chewy texture. I recommend using rolled oats if you prefer a heartier baked oatmeal texture.
Yes! You can omit the protein powder, although the overall protein content will be lower and the oats won’t be as sweet. Since protein powder absorbs liquid, you may need to adjust the milk slightly to maintain the right consistency and add some extra maple syrup for sweetness. The Greek yogurt and eggs will still provide some protein.
Protein powder can absorb quite a bit of liquid, and different brands vary in how much they absorb. If your batter looks too thick before baking, add a little extra milk. Also, be careful not to overbake the oatmeal. The centers should be just set, as they will continue to firm up as they cool.
Absolutely! You can prepare the mixture in a greased 8×8-inch baking dish instead. The baking time may need to be adjusted, so start checking for doneness around 30 minutes and continue baking as needed until the center is set.
Storage Guidelines
Refrigerator: Allow the baked oatmeal to cool completely, then cover the individual containers with lids or plastic wrap. Store in the refrigerator for up to 4–5 days.
Salted caramel sauce: Store any leftover date caramel in an airtight container in the refrigerator for up to one week. It will thicken as it chills, so stir in a splash of almond milk to loosen it before serving.
Reheating: Microwave an individual portion for approximately 30–60 seconds, or until warmed through. Add a splash of milk if you’d like a softer consistency.
Freezing: You can freeze the baked oatmeal portions for up to 3 months. Allow them to thaw overnight in the refrigerator before reheating. I recommend storing the salted caramel separately.
Serving Suggestions
These salted caramel baked oats are delicious on their own, but here are some other topping ideas if you want to jazz them up even more!
- Chopped pecans or walnuts: Add a little crunch and complement the apple cinnamon and salted caramel flavors beautifully.
- Extra Greek yogurt: Add a dollop of Greek yogurt for an extra creamy topping and extra protein.
- Fresh apple slices: Add a few thinly sliced apples on top for extra freshness.
- Extra cinnamon: A light sprinkle of cinnamon brings out the warm fall flavors.
- Extra salted caramel: If you love the caramel flavor, add another drizzle just before serving!
Recipe Variations
- Make it dairy-free: Use a dairy-free Greek-style yogurt, plant-based protein powder and your favorite non-dairy milk. The texture and protein content may vary depending on the products used.
- Add nuts: Fold chopped pecans or walnuts into the oatmeal mixture for extra crunch.
- Make it without the caramel: These baked oats are delicious on their own if you prefer a simpler apple cinnamon breakfast.
- Try a different topping: Swap the date caramel for a drizzle of almond butter or peanut butter for a different flavor combination. You can also use the almond butter caramel sauce from these caramel apple skewers if you don’t feel like pulling out the blender for the date sauce.
More High Protein Oatmeal Recipes
- Macro-Friendly Oatmeal
- Protein Carrot Cake Baked Oats
- Chocolate Peanut Butter Banana Overnight Oats
- Blueberry Cheesecake Overnight Oats
- Pumpkin Protein Overnight Oats
Did you make this recipe? Scroll down to leave a star rating and review!
Baked Apple Cinnamon Oats with Protein
Ingredients
For the baked oatmeal
- 2 cups rolled oats
- ½ cup vanilla protein powder
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- ¼ teaspoon salt
- 3 large eggs
- 1 cup plain Greek yogurt
- 1 cup milk or milk alternative, plus extra as needed
- 2 tablespoons maple syrup
- 2 teaspoons vanilla extract
- 2 cups diced apples, peeled
For the salted caramel sauce
- 8 medjool dates, pitted
- 1/2 cup unsweetened almond milk or coconut milk, or other non-dairy milk (plus more as needed to thin out the sauce)
- 1/2 teaspoon vanilla
- 1/4 teaspoon sea salt
Instructions
To make the baked oats
- Prepare the oven and containers: Preheat oven to 350°F (175°C). Spray four individual oven-safe glass containers (approximately 2-cup capacity each) with cooking spray.
- In a large bowl, whisk together the eggs, Greek yogurt, milk, maple syrup and vanilla until smooth. Add the rolled oats, protein powder, baking powder, cinnamon and salt and mix until combined.
- Fold in the diced apples. Let the batter sit for 5 minutes, then check the consistency. Add a splash of milk if it seems too thick or dough-like.
- Divide and bake: Evenly distribute the mixture between the four prepared glass containers. Bake for 25–32 minutes, or until the centres are set and the tops are lightly golden. Avoid over baking, as the oatmeal will firm up as it cools.
For the salted caramel sauce
- While the oatmeal is baking, prepare the salted caramel drizzle. Soak the dates in boiling water for 5-10 minutes. Add the dates, ½ cup almond milk, vanilla and salt to a small high powered blender or mini food processor and blend until mixture is smooth and there are no date chunks detectable. Add more almond milk, 1-2 tablespoons at a time, if needed to help the blending process or to thin out the caramel sauce.
- Drizzle desired amount on each of the apple baked oatmeal bowls. Top with a sprinkle of chopped pecans or walnuts, if desired. Serve warm or store in the fridge for later.
Notes
- The nutritional information is an estimate based on using half the date caramel sauce split between 4 bowls (you can use more or less, if desired). It’s also based on using a unsweetened protein almond milk. The nutritional breakdown may vary depending on the type of milk and protein powder you use.
- The caramel drizzle is pretty sweet so you don’t need much. I recommend scooping the sauce into a ziploc bag and cutting a really small hole in the corner and lightly drizzling it over the baked oats.
- A note about the caramel sauce: You’ll likely have some leftover caramel sauce after drizzling it over the four baked oatmeal bowls. Don’t let it go to waste! It’s delicious served as a dip for apple slices, drizzled over oatmeal, stirred into yogurt bowls or used as a topping for pancakes. Store any leftovers in an airtight container in the refrigerator for up to one week.
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