This apple cinnamon baked oatmeal is the ultimate cozy make-ahead breakfast. With just 10 minutes of hands-on prep and a handful of simple ingredients including oats, apple sauce, Greek yogurt, egg whites, and of course cinnamon, you’ll have a warm, soft-baked oatmeal that’s packed with 15g of protein and 6 grams of fiber per slice. Perfect for meal prep (it makes 9 servings) you can store in the fridge or freezer for quick, nourishing breakfasts the whole family will love!

A close-up of a square slice of baked oatmeal with chopped apples, served on a white plate with a gold fork and drizzled with syrup. The background shows a baking dish and another plate with oatmeal.

I’ve tried my fair share of baked oatmeal recipes over the years, and while they’re often delicious, many turn out dense and a bit dry—and don’t always  keep you full for long.

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The dietitian in me wanted something different: a baked oatmeal that’s tender and satisfying, with everything you need for a filling and balanced breakfast in one pan. Like many of my other nourishing breakfast recipes, I made sure to include my signature PFF combo (protein, fiber, and nourishing fats), while keeping delicious cozy flavor top of mind, of course. This trio works together to keep you feeling full, help balance blood sugars, and sustain your energy so there’s no mid morning crash. 

And for those of you that aren’t huge banana lovers, I used apple sauce for extra moisture here, no banana required!)

Sound good? Let’s quickly chat about a couple key ingredients.

A flat lay of bowls on a pink surface containing chopped apples, oats, pecans, milk, applesauce, yogurt, melted butter, cinnamon, brown sugar, hemp seeds, and baking powder.

How to give these oats a boost of protein (no protein powder required) 

Through my (many) rounds of testing, I found that this combo works perfectly to up the protein without that chalky aftertaste (just like in my baked blackberry protein oatmeal!). 

Egg Whites: Normally I’m an eat-the-whole-egg kind of gal (there is tons of nutrition in the egg yolk!) but to keep the texture fluffy in these oats, I found that using just egg whites was key. I used the egg whites from a carton for this recipe so I didn’t have to waste those beautiful yolks!

Greek Yogurt: Not only does Greek yogurt add protein (about 3 grams per slice here), it also keeps these oats nice and moist so don’t skip it!

Hemp Hearts: On top of adding an extra 26 grams of protein per ½ cup used in this recipe, they also boost the fiber content and provide a great source of anti-inflammatory Omega-3s!

Mix in those apples with a generous sprinkle of cinnamon, a touch of vanilla and maple syrup and we get apple pie vibes to start the day. 

Let’s Get Baking

A glass bowl filled with oats, chopped apples, cinnamon, hemp seeds, yogurt, and baking powder, shown before mixing on a light pink background.

Toss everything right into the same bowl

A glass bowl filled with a mixture of oats, chia seeds, and diced apples, being stirred with a gold spoon. The oat mixture appears creamy and thick, suggesting preparation for overnight oats.

Mix until combined, then let it sit for 5 minutes or so to allow the milk to soak up a bit.

A close-up of a baking dish filled with a mixture of oats, chopped apples, pecans, and sprinkled cinnamon on top, lined with parchment paper.

Don’t forget to add your toppings!

A close-up of a baked oatmeal square with apple chunks and pecans, lifted from a pan with a wooden spatula. The oatmeal is golden brown and the pan is lined with parchment paper.

Bake until the top is golden and the center is set. 

Enjoy warm as is, or take it up a notch with a dollop of my whipped Greek yogurt!

A slice of baked apple cinnamon oatmeal with nuts sits on a white plate with a gold fork. Fresh apples and a dish of chopped nuts are in the background, creating a cozy, inviting scene.

While you may think of this as a more fall friendly breakfast, it’s truly one of my favorites all year round! I hope you enjoy it as much as we have been!

Watch How to Make It Here

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A close-up of a square slice of baked oatmeal with chopped apples, served on a white plate with a gold fork and drizzled with syrup. The background shows a baking dish and another plate with oatmeal.

Baked Oatmeal with Apples and Cinnamon (High Protein) 

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 8 reviews
  • Author: Lindsay Pleskot, RD
  • Prep Time: 10 Minutes
  • Cook Time: 40 Minutes
  • Total Time: 50 minutes
  • Yield: 9 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Diabetic
Print Recipe

Description

This apple cinnamon baked oatmeal is the ultimate cozy make-ahead breakfast. With just 10 minutes of hands-on prep and a handful of simple ingredients including oats, hemp hearts, Greek yogurt, egg whites, and of course cinnamon, you’ll have a warm, soft-baked oatmeal that’s packed with 15g of protein and 6 grams of fiber per piece. Perfect for meal prep (it makes 9 servings) you can store in the fridge or freezer for quick, nourishing breakfasts the whole family will love!

Ingredients

Scale
  • ⅔ cup unsweetened apple sauce
  • 1 cup egg whites
  • 1 cup plain Greek yogurt
  • 1 cup milk
  • 2 Tbsp maple syrup
  • 2 tsp vanilla extract
  • 3 cups quick oats
  • 1/2 cup hemp hearts
  • 2 ½ tsp cinnamon, divided
  • 1 tsp salt
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 3 cups apple, divided
  • ½ cup pecans, roughly chopped
  • 2 Tbsp brown sugar (optional)
  • Optional topping: Greek yogurt whipped cream

Instructions

  1. Preheat the oven to 375°F (175°C). Line a 9×13-inch baking dish with parchment paper and set aside.
  2. In a large bowl, combine the apple sauce, egg whites, Greek yogurt, milk, male syrup, vanilla, oats, hemp hearts, 2 teaspoons of cinnamon, salt, baking powder, baking soda and 2 cups of the apple. Stir until combined. Let sit 5 minutes or so to allow some of the milk to soak up
  3. Pour batter into the prepared baking dish spreading it out evenly. Sprinkle with remaining apple and cinnamon, pecans, and brown sugar if using. Bake for 40-50 minutes, or until the center is set (a toothpick comes out clean when inserted in the middle) and the top is golden. Let cool for 5-10 minutes, then cut into 9 pieces. Top with a drizzle of maple syrup and Greek yogurt whip if desired.

Notes

Storage: Store in an airtight container in the fridge for up to 5 days, or in the freezer up to 3 months (cool completely before freezing). Reheat in the microwave for 30–60 seconds, or enjoy cold.