Kick Off Your Morning with Warm Baked Banana-Blueberry Oatmeal

Chances are, you’ve tried overnight oats. But if you prefer a firmer oatmeal–and want it hot!–bake-ahead oatmeal is the way to go. This nutritionist-approved breakfast is packed with healthy fats from nut butter and coconut oil, antioxidants from blueberries and cacao nibs, plus plenty of potassium from fresh bananas. 

“I like low-medium glycemic index carbs–something that’s satiating, going to provide you with energy, and minimize the risk of crashing,” explained Chris Barakat, MS, ATC, CISSN, who partnered with Tonal to create nutrition plans designed to help individuals optimize muscle gains during Four-Week Fast Track: Build. “There are plenty of options, but oats check multiple boxes. They’re a starchy carb source, providing sustainable energy substrate; they have a bit of fiber which slows down digestion and a blood sugar spike, and they’re very versatile for various recipes, like smoothies or bowls.”

Unlike simple carbohydrates found in white bread and sugary sodas, oats are rich in fiber and they contain some protein, making them a satisfying option to better fuel you throughout the day. While following any high intensity workout program, Barakat says it’s essential to consume adequate carbs so you’ll have the stamina to maximize every session. 

“Generally speaking, carbohydrates, glucose, is our bodies’ primary and preferred energy substrate. Consuming an adequate amount of carbs before we exercise will ensure we have enough blood glucose present to support the exercise demands,” says Barakat. “Without consuming carbohydrates, our bodies will tap into stored glycogen from our liver and skeletal muscle, and potentially acutely utilize fatty acids for energy.”

Not only is oatmeal incredibly hearty, it’s easy to change up for unique tastes. Try experimenting with different calorie-free spices such as nutmeg and ginger. Or, if you prefer a savory start to your day, use an unflavored whey protein isolate, then swap in sauteed greens or tomatoes and top with an egg for some extra protein. This oatmeal dish can easily be made ahead of time and quickly reheated for an on-the-go breakfast or snack. 

This recipe would slot in perfect for breakfast as part of Barakat’s muscle-building meal plan. If needed, you can easily scale the grams of fat, carbohydrates, and protein in this recipe to suit your recommended macros. To reduce the overall carb content, simply leave out the banana. If you’d like more protein, add more whey protein powder to the mix. 

To find the ideal meal plan for your body type, check out Barakat’s customized Four-Week Fast Track: Muscle-Building Meal Guide.

Baked Banana-Blueberry Oatmeal

• Calories: 468
• Carbohydrates: 52 grams
• Fiber: 9 grams
• Protein: 31 grams
• Fat: 16 grams

Ingredients

• Olive oil spray or avocado oil spray
• 160 grams old fashioned rolled oats
• 200 grams (approximately 8 ounces) mashed ripe banana
• 113 grams whey protein powder
• 32 grams almond butter
• 20 grams liquid coconut oil
• 1 teaspoon cinnamon
• 200 grams (approximately 8 ounces) frozen blueberries
• 20 grams cacao nibs

Directions

Preheat the oven to 350 degrees F. Lightly spritz a square 8- or 9-inch glass baking dish with olive oil spray.

Stir the oats, banana, whey powder, almond butter, coconut oil, and cinnamon together in a large bowl. Gently fold in the blueberries and cocoa nibs.

Pour the batter into the prepared baking dish.

Bake for 30 minutes, until the oatmeal is golden brown and does not jiggle in the center.

Allow oatmeal to cool slightly before slicing into 4 pieces.

To reheat oatmeal squares, bake at 350 degrees F for approximately10 minutes in an oven-safe dish, or in the microwave in 30-second increments.