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Baked Protein Oatmeal Secret Ingredient square image

Baked Protein Oatmeal (with a Secret Ingredient!)

Summer Yule
With this baked protein oatmeal, we’re going to “beef” up the nutrition of your morning oats. You KNOW you are curious about this recipe. Why not try it?
5 from 2 votes
Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Course Breakfast
Cuisine American
Servings 4
Calories 436 kcal


  • ½ lb. lean ground beef (227 grams)
  • 2 cups rolled oats, dry
  • 1 cup hot vegetable broth
  • ½ medium zucchini, shredded (I used 6.7 ounces/190 grams of zucchini in this recipe)
  • ½ medium red onion, grated
  • 1 jalapeno, seeded, finely chopped
  • 4 large eggs
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon mustard
  • 3 tablespoons dried parsley
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 3 ounces shredded pepper jack cheese (85 grams)
  • cooking oil spray of choice

Optional toppings:

  • 2 tablespoons BBQ sauce (choose one that has no added sugar)
  • 2 pieces cooked bacon, crumbled (choose one that has no added sugar)
  • 1 tablespoon garlic chives or scallions


  • Preheat the oven to 350°F (175°C). Mist an 8x8-inch (20x20 cm) glass baking dish with cooking oil spray.
  • Pour the hot vegetable broth on the rolled oats and let them soak.
  • Cook the ground beef over medium heat in your skillet, breaking it up with a spatula as it browns. When it has finished cooking, grind the beef finer in a food processor.
  • Add the beef, soaked oats, zucchini, onion, jalapeno, eggs, soy sauce, mustard, parsley, garlic powder, and black pepper to a large bowl. Mix well. (Watch the video below!)
  • Transfer the oatmeal mixture to your prepared baking dish. Bake in the preheated oven for 45 minutes.
  • Top the baked protein oatmeal with the pepper jack cheese. Bake an additional 5 minutes.
  • After baking, you can add the optional toppings, if desired. Enjoy your oatmeal bake while it is still warm!


This is a level 1 recipe (may help support fat loss). Without the toppings, this dish offers 436 calories and around 30g of satiating protein per serving. The toppings only add about 35 calories per serving (depending on the barbecue sauce you use). I would consider this one an excellent way to start the day if you have a fat loss goal. It’s a well-balanced meal that should keep you going strong until lunchtime.
Per Cronometer, each serving of this recipe contains under 100 calories of lean beef that provides 11.8g of protein. Lean ground beef is a healthy and convenient way to pack more complete protein into your meals. There’s no need to fear it!
Nutrition information is for one serving of the recipe.


Calories: 436kcalCarbohydrates: 33.5gProtein: 29.4gFat: 18.6gSaturated Fat: 8.1gSodium: 649.3mgFiber: 5.3gVitamin A: 15.6% DVVitamin C: 29% DVCalcium: 16.3% DVIron: 27.3% DV
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