Pumpkin Spice High Protein Baked Oats

GF V DF VG SF HP Oct 12, 2026

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These protein baked oats are a simple, healthy, and tasty way to meal prep breakfast for the next 4 days. These baked oat bars are gluten-free, sugar-free, lower in fat, and vegan, while still being packed with protein and flavor.

This variant is a seasonal pumpkin spice, but for a chocolate version check out my Chocolate High Protein Baked Oats! Or for a banana variation, check out my Banana Bread High Protein Baked Oats! Finally, for sweet and savory Greek yogurt versions, check out my Yogurt High Protein Baked Oats and Savory High Protein Baked Oats!

- 15 oz (425 g) Pumpkin puree
- 1 cup (240 g) Unsweetened almond milk
- 1 tbsp (15 g) Vanilla extract
- 1 tbsp (15 g) Liquid monk fruit
- 1 tbsp (10 g) Cinnamon
- 1 tsp (6 g) Baking powder
- 1 tsp (2 g) Ginger, ground
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Nutmeg, ground
- 4 scoop (120 g) Pea protein powder, unflavored
- 1 cup (80 g) Rolled oats

1. Preheat your oven to 350F. Line a 9" square baking pan with parchment paper, and lightly grease it with oil.

2. Add all ingredients to a large bowl. Mix with a silicone spatula until fully combined.

3. Transfer the batter to your pan.

4. Bake at 350F for about 30 minutes, or until a toothpick to the center comes out clean.

5. Transfer to a wire rack. Allow it to cool totally before slicing into 4 large squares.

https://www.poormanprotein.com/recipes/pumpkin-baked-oats

Servings: 4
1 bar (~206 g)
Calories: 249
Protein: 29 g
Fat: 3 g
Net Carbs: 22 g
Fiber: 6 g

Description

Time

Prep Time:

10 minutes

Cook Time:

30 minutes

Total Time:

40 minutes

Cost

Total Cost:

Cost per Serving:

$1.38

Ingredients

Serving(s)

15 oz Pumpkin puree

1 cup Unsweetened almond milk

1 tbsp Vanilla extract

1 tbsp Liquid monk fruit

1 tbsp Cinnamon

1 tsp Baking powder

1 tsp Ginger, ground

1/2 tsp Salt

1/2 tsp Nutmeg, ground

4 scoop Pea protein powder, unflavored

1 cup Rolled oats

Instructions

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Preheat your oven to 350F. Line a 9" square baking pan with parchment paper, and lightly grease it with oil.
Add all ingredients to a large bowl. Mix with a silicone spatula until fully combined.

Transfer the batter to your pan.

Bake at 350F for about 30 minutes, or until a toothpick to the center comes out clean.

Transfer to a wire rack. Allow it to cool totally before slicing into 4 large squares.

Notes

I have not yet tested this with whey or casein instead of pea protein.
I'm using unsweetened almond milk today, but any kind of milk will work, such as skim milk or whole milk.
I'm using a 9" square baking pan for a full batch of 4 baked oat bars. For a half batch (2 bars), use a 9x5" bread pan. For a quarter batch (1 bar), use a 2 cup glass container. Baking times will remain the same for all 3 sizes.
Below is a comparison of the 5 versions: Pumpkin, Chocolate, Banana, Sweet Yogurt, and Savory.

Nutrient	Pumpkin	Chocolate	Banana	Sweet Yogurt	Savory
Calories	249	266	287	280	289
Protein	28.9 g	28.7 g	28.7 g	39.4 g	42.7 g
Fat	2.9 g	3.2 g	3.0 g	3.0 g	3.2 g
Net Carbs	22.1 g	29.0 g	33.2 g	20.7 g	20.2 g
Fiber	6.2 g	5.2 g	5.2 g	3.1 g	4.7 g