High-Protein Overnight Baked Oatmeal

baked oatmeal in a pan

Last week I was concerned about my oldest son.

He is a very energetic, happy and athletic boy. But lately, he hasn’t been himself. I know kids go through growth spurts and mood swings, but something was…off. I couldn’t put my finger on it.

He was complaining of being tired, and even at hockey practice (his FAVOURITE THING), he was resting his head against the boards, saying he “wanted to practice, but he was just SO TIRED.”

He doesn’t have any trouble sleeping. He doesn’t wake through the night. He goes to bed around the same time every night and wakes up on his own in the morning. I’m pretty sure it’s not sleep that was the issue.

So, naturally, I started thinking about his diet. Is he getting enough iron? Vitamin D? Calcium? B vitamins? Protein? Is he eating ENOUGH?

One thing I noticed lately is he wasn’t eating very much breakfast. Weekday mornings are busy for us, like most families, and we turn towards cereal. I was getting a lot of “Ughhhhhh CEREAL???” these days from my oldest. And he would only eat a very small portion.

I’m a firm believer that breakfast IS the most important meal of the day. I know there has been research lately stating otherwise, but…when your kids last ate at 5:30 PM….they should probably have a substational breakfast at 7:00AM the next day, right? It just makes sense.


ANYWAY…here is where my baked oatmeal comes in (I promise, I’m getting to it!). I wanted to offer something that I KNEW he would eat, and enjoy. Eggs aren’t always an option on a busy weekday, but he likes oatmeal. Something I can toss in the oven, that is completely ready to go is do-able. I made this in five minutes the night before and left it in the fridge. EASY.

There are eggs and hemp protein in this recipe. Whole grain oats. Applesauce, banana, and no oil or refined sugar. It’s an easy switch up if you want to add fruit, like blueberries-if that’s what your kids like.

Long story short, my son ate this for breakfast and had an amazing day. It was a total turn-around. Looks like this is going to be on the menu every week!

brekfast baked oatmeal


  • 3 cups rolled oats
  • 2 tsp baking powder
  • 1/3 cup hemp protein powder (I used Manitoba Harvest)
  • 1 tsp cinnamon
  • 2 eggs
  • 4 tbsp. real maple syrup + 2 tbsp. for topping
  • 1 tsp vanilla extract
  • 1 smushed banana
  • 1/2 cup unsweetened applesauce
  • 1 1/4 cups buttermilk
  • 1/4 cup hemp hearts (Manitoba Harvest)
  • 1/4 cup pecans, chopped


AT NIGHT: Mix together oats, hemp protein powder, baking powder, and cinnamon. Set aside.

Mix eggs, 4 tbsp. maple syrup, vanilla, banana, applesauce, and buttermilk in a bowl until combined. Add all dry ingredients and mix.

Place in a greased (I used coconut oil) 9 x 13 pan.

Stir together hemp hearts, pecans and 2 tbsp. maple syrup. Crumble over top. Cover and leave in fridge overnight.

IN THE MORNING: Preheat oven to 375 and take oats out of fridge. As soon as it’s ready (I had one coffee), uncover and place in oven. Bake for 20 minutes. SERVE!

My kids ate them just as they are, but you could top with yogurt and fruit, maple syrup, applesauce-whatever you like. As long as they eat!

Makes 15 squares. Or two breakfasts for my kids.

I hope this will help ease your morning breakfast routine, or at the very least, mix it up!

overnight baked oatmeal

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