Carrot cake is one of my favorite cake flavors. So, as a dietitian, I naturally needed to make a wholesome breakfast version, and these carrot cake baked oats are exactly that.
Filled with protein, fiber and warm spices this is the perfect meal prep breakfast. Top with the high-protein frosting to complete these carrot cake baked oats.
A Quick Look At This Recipe
- ✅ Recipe Name: Carrot Cake Baked Oats (With a High Protein Frosting)
- 🕒 Ready In: ~10 minutes prep | ~30-40 minutes bake
- 👪 Serves: 6–8
- 🍽 Calories, Protein & Fiber: ~370 per serving (varies with toppings and mix-ins), 24g of protein and 5g of protein
- 🥣 Main Ingredients: Rolled oats, oat flour, protein powder, banana, carrots, honey, eggs, Greek yogurt, cream cheese, spices (cinnamon & nutmeg)
- 📖 Dietary Info: Vegetarian, high fiber, high protein, naturally sweetened, refined sugar free
- ⭐ Why You'll Love It: Feels like dessert, but keeps you full all morning. Perfect for meal prep and family-friendly
I grew up loving carrot cake, with the warm cinnamon, the subtle sweetness of the carrots, and the creamy frosting, but it’s not exactly something you’d normally think to eat for breakfast. That’s why I’m obsessed with this carrot cake baked oats recipe: it tastes just like dessert, but it’s made with nourishing, wholesome ingredients that actually support your health goals.
This recipe has become one of my favorite ways to meal prep breakfast for the week. You mix everything together in one bowl, bake it once, and you’ve got a delicious grab-and-go breakfast ready to slice up every morning. It’s also a great option if you’re trying to eat more balanced meals without sacrificing flavor. It’s packed with whole grains, protein, and fiber while being naturally sweetened with banana and honey.
If you love this recipe, you might also enjoy my Snickers Overnight Oats or Scrambled Oats for another high-protein breakfast idea, or try my Apple Pie Baked Oats if you’re in the mood for something fruity and cozy.
Jump to:
- A Quick Look At This Recipe
- Why This Recipe Is Good for You (Nutrition Highlights)
- Recipe Video on YouTube
- More Oat-Based Recipes You Will LOVE
- What is baked oatmeal?
- Ingredients
- Ingredient Substitutions
- Equipment
- How To Make Baked Carrot Cake Oats
- Expert Tips for Making This Recipe
- Serving Suggestions
- Storage Tips
- Nutrition Notes
- Creating a Balanced Breakfast
- FAQS
- Want to Learn About Nutrition?
- The Recipe
- 💬 Comments
Why This Recipe Is Good for You (Nutrition Highlights)
This is one of those recipes that truly bridges the gap between healthy and comforting. It’s a fantastic breakfast option for so many reasons:
- High in fiber: Thanks to the rolled oats and carrots. Oats contain a special type of fiber known as beta-glucans, which help lower cholesterol. That’s one of the reasons they made the cut in my Top Foods for Lowering Cholesterol post.
- Protein-rich: With eggs, milk, oats, and a Greek yogurt frosting, this recipe delivers a steady dose of protein. That protein slows how quickly carbohydrates are digested, which helps keep blood sugar levels stable after eating.
- Naturally sweetened: There’s no refined sugar in this recipe. Instead, we use banana and honey for gentle sweetness. Please note that “naturally sweetened” doesn’t necessarily mean the recipe is low in sugar. It simply means the sugars come from less processed sources that also provide some extra nutrients.
- Micronutrient boost: Carrots provide beta-carotene (an antioxidant your body converts to vitamin A), while oats contain B vitamins, magnesium, and iron.
- Balanced macros: This recipe has a great mix of carbs, protein, and fat, which makes it a smart choice if you’re trying to eat in a more balanced way without cutting out your favorite flavors.
Plus, it doesn’t have to be just for breakfast. I sometimes like to enjoy a slice in the evening as a cozy dessert, especially with a drizzle of warm nut butter on top.
Recipe Video on YouTube
This recipe truly feels like "having your cake and eating it too!" - Sean
What is baked oatmeal?
Baked oatmeal takes all the usual stovetop oatmeal ingredients and transforms them into a dish that’s almost like cake! You can make it as single-serve portions or bake a large tray like in this recipe to enjoy all week. Just be sure to have some self-control if you go for the full tray. I’m speaking from experience of almost devouring it all in one go!
Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
oatmeal ingredients
frosting ingredients
For the oatmeal:
- Oat flour and rolled oats (old fashioned oats). I like to use a mix of oat flour and rolled oats (also called old-fashioned oats) for the best texture. The oat flour helps create a more cake-like crumb while the rolled oats add structure and chew. I don’t recommend using steel-cut oats or instant oats here, as they won’t absorb liquid the same way and can affect the final texture.
- Protein Powder: I like a neutral or vanilla flavor in this recipe. If you need help choosing a protein powder check out this post here.
- Ripe banana: This is key for providing natural sweetness and moisture. Choose a very ripe banana with plenty of brown spots for maximum flavor and sweetness.
- Honey. Adds a gentle touch of natural sweetness. Maple syrup also works well, but I personally prefer the flavor of honey with oats.
- Baking powder & salt. Baking powder gives the oats some lift and helps achieve a light, cake-like texture. A small pinch of salt enhances all the other flavors.
- Vanilla extract. Both natural and artificial vanilla extract work here. It adds a warm, sweet aroma that ties the whole recipe together.
- Eggs. These provide structure and help bind the ingredients. If you want to boost the protein content, you can swap one egg for two egg whites, or both eggs for four egg whites.
- Milk. I use low-fat dairy milk because it adds protein and calcium, but you can use any milk you like e.g., almond, soy, or oat milk all work too.
- Carrots. Freshly grated carrots add natural sweetness and moisture. I recommend grating them yourself rather than buying pre-shredded, which tend to be drier. For quick prep, use a food processor. Dietitian tip: keep the skins on for a little extra fiber, just give them a good scrub first.
- Warm spices. Cinnamon, nutmeg, and ginger bring that classic carrot cake flavor and pair perfectly with the sweetness from the banana and honey.
Mix-ins. To give this recipe that true carrot cake vibe, I love adding raisins, walnuts, and unsweetened shredded coconut. You can skip them if you prefer a simpler bake, or swap in other favorites like pecans or chopped dates.
For the frosting:
- Greek yogurt and a little cream cheese make a protein-rich topping that’s creamy and satisfying without being heavy.
Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
- Lower in calories: Reduce the honey to 2 tablespoons and skip the frosting or use plain Greek yogurt on top.
- Higher in protein: Add a scoop of unflavored or vanilla protein powder to the batter or stir it into the frosting.
- Nut-free: Skip the walnuts or pecans, or replace them with pumpkin or sunflower seeds for crunch.
- Gluten free:
- Use certified gluten-free oats: Regular oats are naturally gluten-free, but they’re often processed in facilities that also handle wheat. Look for certified gluten-free rolled oats and gluten-free oat flour on the label.
- Double-check baking powder: Most baking powders are gluten-free, but it’s worth a quick label check to be 100% sure.
- Watch your mix-ins: If you’re adding extras like shredded coconut, raisins, or nuts, they’re usually gluten-free, but if you’re highly sensitive, check that they haven’t been processed in a facility that handles gluten.
- Vegan: Replace the eggs with flax eggs (1 tablespoon ground flax + 3 tablespoon water each) and use maple syrup instead of honey.
- Dairy-free: Use plant-based milk and swap the frosting for coconut yogurt or a cashew-based topping.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
Equipment
You don’t need much to make this recipe. A mixing bowl, whisk, grater, and baking dish will do the job, but the baking dish size is one of the most important factors for success. It affects the texture, cooking time, and overall outcome more than most people realize.
Tested dish: I developed this recipe using a 1.5 qt (about 26 × 18 cm / 10 × 7 inch) baking dish. This is a standard Pyrex or ceramic size that many people already have. It gives the oats a perfectly soft, fluffy texture with a golden top. This size is similar to the common 1.5 QT or 11 inches x 7 inches baking dish size.
I have re-tested the recipe using a standard 8 × 8 inch (20 × 20 cm) square cake pan. Because this pan has a smaller surface area compared to a rectangular 10 × 7 inch dish, the batter spreads out less and ends up sitting deeper in the pan. That extra depth means the heat takes longer to travel to the center, so the oats need a little more time to bake all the way through. The result is a thicker, softer, more cake-like texture, which is perfect if you like your baked oats with a slightly gooey middle. Just keep an eye on it and add about 5-10 minutes to the bake time.
Alternative sizes:
- 9 × 9 inch (23 × 23 cm): This size has a slightly larger surface area, so the batter spreads out more and doesn’t sit as deep in the pan. Because of that, the heat reaches the center faster and the oats bake a little more quickly. The result is a thinner bake with a firmer texture that’s easy to slice into neat squares. If you prefer baked oats that are more structured and less soft in the center, this is a great option. Reduce the bake time by about 3 minutes and start checking for doneness a little earlier.
- 9 × 13 inch (23 × 33 cm): This is a much larger pan, so the batter spreads into a very thin layer. That shallow depth means the oats cook through much faster, and the texture is noticeably different. You’ll end up with a firm, bar-like bake that’s perfect for slicing into individual portions for breakfast meal prep or snacks. Because the layer is so much thinner, reduce the bake time by about 5 minutes to prevent it from drying out.
How To Make Baked Carrot Cake Oats
Below are the simple steps for how to make this recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: To your dish, mash a banana well with a fork. Add the milk, eggs, honey and vanilla essence and whisk until smooth. Use an electric hand whisk if you have one.
- Step 2: Add the oats, oat flour, protein powder, baking powder, spices and grated carrot. Mix well until fully combined.
- Step 3: Bake in a preheated oven (350F) for about 25-30 minutes, or until the top begins to turn golden brown and a toothpick inserted into the centre of the oats comes out clean.
- Step 4: Mix all the protein frosting ingredients using a whisk or hand blender. Once the baked oats are cool, top them with the protein frosting and slice them into six equal-sized pieces.
Expert Tips for Making This Recipe
Adjust the cooking time based on the size of your baking dish. Honestly I can't emphasize or repeat myself enough on this point!
Don’t skip cooling: If you add the frosting too soon, it will melt into the oats instead of sitting on top like a traditional carrot cake.
Check for doneness early: Oven temperatures vary, so start checking at the 25-minute mark. The top should be golden and just set in the center.
Mash the banana well: Any lumps can lead to uneven texture. A fork works fine, but a hand blender makes the batter extra smooth.
Mix gently once oats are added: Overmixing can make the oats dense. Stir until everything is just combined.
Serving Suggestions
This recipe is delicious served warm straight from the oven or chilled from the fridge. You can enjoy it in lots of different ways:
- Classic breakfast: Serve a square warm. Just note your frosting will melt a little when added, but sometimes this is a nice touch! Alternatively, skip the frosting and serve with some simple Greek yogurt. you could even add some date and peanut butter caramel for some sticky toffee vibes!
- Grab-and-go: Cut into portions, store in containers, and reheat each morning. You can add the frosting or omit until serving here, both work.
- Dessert-style/Evening treat: It doesn’t have to be just for breakfast. Add a drizzle of warm almond butter or a spoon of vanilla yogurt on top. You could even add a scoop or ice-cream or a ninja creami protein ice-cream. Or crumble this up and use as a topping for your ninja ice-cream!!!
- Evening treat: . I sometimes like to enjoy a slice in the evening as a cozy dessert, especially with a dollop of Greek yogurt or a drizzle of warm nut butter on top.
Storage Tips
This recipe stores really well, which makes it ideal for meal prep.
- Fridge: Store slices in an airtight container for up to 5 days. If frosted, keep them in a single layer or use parchment paper between slices.
- Freezer: Freeze individual squares without frosting for up to 3 months. Defrost overnight in the fridge and add the frosting once thawed.
- Reheating: Warm individual portions in the microwave for 30 to 45 seconds or in the oven at 300°F (150°C) for about 10 minutes.
Make-ahead tip: You can bake the oats the night before, then add the frosting in the morning before serving. This keeps the topping fresh and creamy.
Nutrition Notes
Nutrition information was calculated using the USDA FoodData Central database. Estimates are based on the exact ingredients and amounts listed, so your numbers may vary slightly depending on the brands and measurements you use.
Creating a Balanced Breakfast
The balanced plate framework that I teach in my online dietitian consultations is all about combining protein, fiber, healthy fats, and color to keep meals satisfying and nutrient-dense. This recipe ticks ALL of those boxes:
✅ Protein: Eggs, milk, and Greek yogurt frosting provide a solid protein base.
✅ Fiber: Oats, carrots, and any added nuts or coconut boost fiber for fullness and digestion.
✅ Color: Carrots add color and antioxidants. Pair with fruit or berries on the side for even more variety.
✅ Healthy fats: Add walnuts, pecans, or a spoon of nut butter on top for healthy fats that support heart and hormone health.
FAQS
Yes, you can. The banana adds natural sweetness and moisture, but if you don’t have one on hand or prefer not to use it, you can swap it for about 100 grams (½ cup) of unsweetened applesauce or pumpkin purée. Both options will give you a similar texture, although applesauce will add a touch more sweetness and pumpkin will make the oats slightly denser.
Absolutely!
If you want to make multiple single-serve, grab-and-go breakfasts, you can divide the mixture into small ramekins or glass jars instead of a large baking dish. Bake them at the same temperature (350°F / 175°C) but reduce the bake time to 18 to 22 minutes, or until a toothpick inserted in the center comes out clean.
If you only want to make one portion at a time, I recommend following my single-serve blended baked oats recipe instead, as it’s quicker and easier. You can simply add some grated carrots and spices to that base to create a carrot cake version. But don’t skip the creamy high-protein frosting on top!
Absolutely. Not sure why you would want to though! But the oats are delicious on their own or served with a spoonful of Greek yogurt and a drizzle of honey. The frosting just makes them feel more like traditional carrot cake.
Yes. You can mix everything (except the baking powder) the night before and store it covered in the fridge. In the morning, stir in the baking powder just before baking. This prevents the oats from becoming too dense and ensures they still rise nicely in the oven.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
More Breakfast Recipes You'll Love
Looking for other dietitian recipes like this? Try these:
The Recipe
Carrot Cake Baked Oats with Protein Frosting
Equipment
- 1 26cm Rectangular Baking Dish (10x7") see notes as the size of your baking dish will affect the texture and bake time of your oats
- electric hand whisk optional but helpful
Ingredients
For the oatmeal
- 1 medium ripe banana (100g)
- 360 mls milk of choice (1.5 cups) I used 2% dairy
- 2 eggs
- 60 mls honey (3 tbsp)
- 1 teaspoon vanilla extract
- 60 g oat flour (½ cup) see notes to make your own
- 180 g rolled oats (2 cups)
- 60 g protein powder (2 scoops) I used a vanilla whey
- 1 teaspoon cinnamon
- 1 teaspoon nutmeg
- 1 teaspoon ground ginger
- 2 teaspoon baking powder
- ½ teaspoon salt
- 50 g grated carrot 1 medium carrot
Optional mix ins
- ¼ cup crushed walnuts or pecans
- ¼ cup raisins
- ¼ cup desiccated coconut
For the frosting:
- 300 g plain greek yogurt I use the brand fage
- 60 g low fat cream cheese softened
- 30 g honey (1.5 tbsp),add more if you like extra sweetness
- ½ teaspoon vanilla extract
- additional chopped walnuts to sprinkle on top
Instructions
- Preheat and prepare: Start by preheating your oven to 350°F (175°C). Lightly grease your baking dish with oil or cooking spray.
- Mash the banana: In a large bowl, mash the ripe banana until completely smooth.1 medium ripe banana
- Whisk the wet ingredients: Add the eggs, honey, milk, and vanilla extract to the mashed banana. Whisk until everything is well combined and the mixture is smooth. An electric hand whisk is useful for this step.360 mls milk of choice, 2 eggs, 60 mls honey, 1 teaspoon vanilla extract
- Add the dry ingredients: Stir in the oat flour, rolled oats, protein powder, baking powder, salt, cinnamon, nutmeg, and ginger. Mix until fully combined.60 g oat flour, 180 g rolled oats, 60 g protein powder, 1 teaspoon cinnamon, 1 teaspoon nutmeg, 1 teaspoon ground ginger, 2 teaspoon baking powder, ½ teaspoon salt
- Fold in the carrots and extras: Add the grated carrot and any optional mix-ins like raisins, walnuts, or coconut. Gently fold them through the batter so they’re evenly distributed.50 g grated carrot
- Bake: Pour the mixture into your prepared dish and spread it out evenly. Bake for 25 to 30 minutes, or until the top is golden and a toothpick inserted into the center comes out clean. If using an 8x8 inch cake pan you may need to bake for an additional 5-10 minutes.
- Wile the oats are baking make the frosting: In a small bowl, whisk together the Greek yogurt, softened cream cheese, honey, and vanilla until smooth. Again, use an electric hand whisk if you have one.300 g plain greek yogurt, 60 g low fat cream cheese, 30 g honey, ½ teaspoon vanilla extract
- Cool before frosting: Allow the oats to cool in the dish for at least 20 minutes and loosen the edges with a knife. This allows the oats to further firm up and this step is key so the frosting doesn’t melt when you add it.
- Frost and finish: Once the oats are cool, spread the frosting evenly over the top. Sprinkle with chopped walnuts or any extra toppings you like. Slice into squares and enjoy.
Video
Notes
The size of your baking dish will affect the texture and bake time of your oats, so it’s worth paying attention to. I tested this recipe with a 1.5 qt (26 × 18 cm / 10 × 7 inch) dish, which gives the oats a soft, fluffy texture and an evenly baked center.
- 8 × 8 inch (20 × 20 cm): Batter sits deeper, so oats will be slightly thicker and softer. Add about 3 to 5 minutes to the bake time.
- 9 × 9 inch (23 × 23 cm): Batter spreads out more, resulting in a thinner and firmer texture. Reduce the bake time by about 3 minutes.
- 9 × 13 inch (23 × 33 cm): Batter spreads into a very thin layer for a bar-like texture. Reduce the bake time by about 5 minutes.
Make your own oat flour: If you don’t have oat flour on hand, you can easily make it yourself using regular rolled oats. Just add the oats to a blender or food processor and blend on high until they form a fine, flour-like texture. One cup (90 to 100 grams) of rolled oats will yield roughly one cup of oat flour. Store any extra in an airtight container for up to 3 months.
Nutritional Calculations: I omitted the optional mix-ins for the nutrition analysis. Ingredients used:
- 2% fat dairy milk
- Naked Whey Vanilla Protein Powder
- 0% fat fage yogurt
- philadelphia light cream cheese
Storage
- Fridge: Store slices in an airtight container for up to 5 days. If frosted, keep them in a single layer or use parchment paper between slices.
- Freezer: Freeze individual squares without frosting for up to 3 months. Defrost overnight in the fridge and add the frosting once thawed.
FAQ: Can I bake this in individual portions? Absolutely!
If you want to make multiple single-serve, grab-and-go breakfasts, you can divide the mixture into small ramekins or glass jars instead of a large baking dish. Bake them at the same temperature (350°F / 175°C) but reduce the bake time to 18 to 22 minutes, or until a toothpick inserted in the center comes out clean.
If you only want to make one portion at a time, I recommend following my single-serve blended baked oats recipe instead, as it’s quicker and easier. You can simply add some grated carrots and spices to that base to create a carrot cake version. But don’t skip the creamy high-protein frosting on top!
Maria Lucey RD says
Delicious!
Sean says
Really enjoy these for breakfast, thank you.