For many people, mornings can often feel like a “mad dash” to get yourself (and for many, get other family members) ready for the day and out the door on time. Making a balanced breakfast can sometimes be the last thing on your mind. However, breakfast remains a very important meal for most people. Breakfast gives you energy throughout the morning and has been shown to improve concentration and alertness. Additionally, starting the day with breakfast can make us less likely to overeat later in the day. Despite the well-researched benefits, many people skip breakfast, blaming a lack of time. Thankfully, healthy breakfast options are available no matter how many times you hit the snooze button. Oftentimes, these options just require a bit of planning. Try our Pumpkin Protein Oatmeal Bake as a fall-flavored, balanced, and make-ahead breakfast that you can throw together in no time!
At SHIFT, we typically recommend incorporating a Lean Protein into breakfast to help keep you satiated throughout the morning. This Oatmeal Bake is a great source of protein, with 12 grams per serving (that is equivalent to the protein you would be getting from 2 eggs!). This recipe is also a great way to start off your day because it contains oats, which are a complex carbohydrate rich in soluble fiber. These nutrients provide sustained energy, satiety, and aid in regular digestion. While this Oatmeal Bake is customizable and can be made into a variety of different flavors, adding in the pumpkin and pumpkin pie flavors make it perfect for the upcoming fall season. Pumpkin is also high in beta-carotene which is a phytonutrient shown to help strengthen your immune system.
So, with a little planning and ~45 minutes set aside on a weeknight or weekend, you could have a daily breakfast ready to go. Simply cut out squares of this Oatmeal Bake and take it with you as you head out the door. We recommend topping with plain Greek yogurt for some added lean protein and some nuts or nut butter for a healthy fat. Make your rushed morning a little less stressful by planning ahead and setting yourself up for success.
Pumpkin Protein Oatmeal Bake
Makes: 6 servings
1 ripe banana
1 large egg, whisked
2 c. milk (your choice; try Fairlife® 2% milk for extra protein!)
1 ½ c. canned pumpkin puree
¼ c. maple syrup
2c. old fashioned oats
2 scoops vanilla whey protein powder (brand of your choice)
2 tsp. vanilla extract
1 tsp. baking powder
1 tsp. pumpkin pie spice
1 tsp. cinnamon
¼ tsp. salt
Suggested Toppings: nuts/nut butters, seeds, plain greek yogurt, etc.
- Preheat oven to 375 degrees F. Grease a 9 in. x 9 in. baking dish with baking spray.
- In a large bowl, mash the banana with a fork. Add in the egg, milk, canned pumpkin, and maple syrup. Whisk together to combine.
- Next, add in the remaining ingredients and mix until combined.
- Pour the mixture into the baking dish and spread evenly with a spatula.
- Bake for 35-45 minutes or until the middle is set.
- Store in the refrigerator.
- When ready to eat, cut square, microwave for 60 seconds (or until warmed through) and add desired toppings.
Nutrition Breakdown (toppings not included)
|Nutrient||Amount per serving (1/6 of recipe)
|Total Fat||3 grams|
|(Saturated Fat)||1 gram|
|Total Carbohydrates||29 grams|
|(Dietary Fiber)||5 grams|