Protein Banana Oat Breakfast Squares – Healthy, Filling, and Perfect for Busy Mornings

Why You’ll Love This Recipe

Protein Banana Oat Breakfast Squares are a smart, satisfying way to start the day, especially when mornings are busy. These squares are soft, naturally sweet, and packed with protein and fiber to keep you full and energized for hours. I developed this recipe as a make-ahead breakfast option that tastes great while still feeling wholesome and nourishing. Ripe bananas provide natural sweetness, oats add hearty texture, and protein boosts make these squares far more filling than traditional breakfast bars. They are ideal for meal prep, grab-and-go breakfasts, or even a mid-day snack. What I enjoy most about this recipe is its balance: it feels comforting and slightly indulgent while still aligning with healthier eating goals. Whether you enjoy them warm with coffee or chilled straight from the fridge, these breakfast squares fit seamlessly into everyday routines.

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Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Ripe bananas act as the primary sweetener and provide moisture and natural flavor.

Rolled oats form the hearty base of the squares, adding fiber and long-lasting energy.

Protein powder increases the protein content, making the squares more filling and balanced.

Eggs help bind the mixture together and add structure.

Milk adds moisture and helps create a soft, tender texture.

Greek yogurt adds extra protein and a subtle tang while keeping the squares moist.

Honey or maple syrup enhances sweetness without overpowering the banana flavor.

Baking powder helps the squares rise slightly for a lighter texture.

Vanilla extract rounds out the flavors and adds warmth.

Ground cinnamon adds gentle spice and complements the banana and oats.

Salt balances sweetness and enhances overall flavor.

Optional chocolate chips or chopped nuts add texture and variety.

Directions

Preheat the oven and line a baking dish with parchment paper or lightly grease it. In a large bowl, mash the ripe bananas until smooth. Add the eggs, milk, Greek yogurt, honey or maple syrup, and vanilla extract, mixing until well combined.

In a separate bowl, stir together the rolled oats, protein powder, baking powder, cinnamon, and salt. Gradually add the dry ingredients to the wet mixture, stirring until fully incorporated. Fold in any optional add-ins, such as chocolate chips or nuts.

Pour the batter into the prepared baking dish and spread it evenly. Bake until the center is set and a toothpick inserted comes out mostly clean. Allow the squares to cool completely before slicing into portions.

Serve immediately or store for later use.

Equipment needed

Must-Have Tools to Get Rolling

Here’s what you’ll want to have on hand:

Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.

Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.

large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.

Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.

Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.

Cutting board – For prepping cabbage leaves and rolling them like a pro.

9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.

knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.

Servings and timing

This recipe makes 9 breakfast squares. Preparation time is approximately 10 minutes, baking time is about 30 minutes, and cooling time is 15 minutes.

Storage/reheating

Store Protein Banana Oat Breakfast Squares in an airtight container in the refrigerator for up to five days. They can also be frozen for up to two months. Reheat briefly in the microwave or enjoy chilled.

Variations and Customizations

Protein Banana Oat Breakfast Squares are easy to adapt to different tastes and dietary needs. For a dairy-free version, use plant-based milk and yogurt alternatives. You can also substitute almond butter or peanut butter for part of the yogurt to add healthy fats and flavor.

I tested this recipe with vanilla protein powder and found it blended seamlessly with the banana flavor. Chocolate or unflavored protein powders also work well, depending on preference. Adding blueberries, shredded coconut, or chia seeds can further enhance nutrition and texture.

If you prefer a sweeter breakfast square, increase the honey slightly or add a drizzle of nut butter on top before serving. These customizations allow you to tailor the recipe while keeping it nutritious and satisfying.

Nutrition and Dietary Info

Nutrient	Per Serving
Calories	210
Protein (g)	12
Carbs (g)	28
Fat (g)	6
Saturated Fat (g)	2
Fiber (g)	4
Sugar (g)	9
Sodium (mg)	180

Expert Tips & Customizations

Use very ripe bananas
Riper bananas provide better sweetness and moisture.

Do not overbake
Overbaking can dry out the squares, so check early.

Protein powder choice
Whey, plant-based, or collagen protein all work well.

Even slicing
Allow full cooling before cutting for clean squares.

FAQs

Are these breakfast squares good for meal prep?

Yes, they are ideal for meal prep and stay fresh for several days.

Can I make these gluten-free?

Yes, use certified gluten-free rolled oats.

What protein powder works best?

Vanilla or unflavored protein powder produces the best balance of flavor.

Can I make these vegan?

Yes, replace eggs with flax eggs and use plant-based yogurt and protein.

Are these suitable for kids?

Yes, they are naturally sweet and kid-friendly.

Can I eat these as a snack?

Absolutely, they work well as a post-workout or afternoon snack.

Conclusion

Protein Banana Oat Breakfast Squares are a convenient, nourishing option for busy mornings and active lifestyles. With wholesome ingredients, balanced nutrition, and simple preparation, they are a reliable recipe that makes healthy eating easier and more enjoyable every day.

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