Q: What are the best trending high-protein breakfast recipes I can actually make on a weekday?
A: Protein baked oats, PB&J overnight oats, and just-add-water protein pancakes — each lands 39-55g protein using in-stock ingredients we carry, and each takes 25 minutes or less (or zero cook time).
Three of the most-searched high-protein breakfasts right now — baked oats, overnight oats and protein pancakes — done with pantry staples you can order in Canada. Every recipe below is built around products we keep in stock and taste-test in Montreal, with real macros from label data.
In this guide: Baked Oats · Overnight Oats · Protein Pancakes
1. Viral Chocolate Chip Protein Baked Oats
Q: How do I make the viral TikTok baked oats actually high in protein?
A: Blend rolled oats with a scoop of PEScience Select, one egg, banana and almond milk, then bake — you get a single-serve cake-textured bowl with about 39g protein.
Baked oats blew up on TikTok as a "blended oatmeal that tastes like cake." The trick to making them high-protein instead of just carbs is a dessert-flavored whey-casein blend — PEScience Select bakes without drying out. Blend, pour into a ramekin, bake 20 minutes.
Ingredients
- 1/2 cup (50g) rolled oats
- 1 scoop (31g) PEScience Select Protein (Chocolate or Cake Pop)
- 1/2 ripe banana
- 1 large egg
- 1/3 cup unsweetened almond milk
- 1/2 tsp baking powder
- 1 tbsp sugar-free chocolate chips
Instructions
- Preheat oven to 350F (175C) and grease a 10-12 oz ramekin.
- Blend oats, Select protein, banana, egg, almond milk and baking powder until smooth batter forms.
- Stir in half the chocolate chips, pour into the ramekin, top with the rest.
- Bake 18-22 minutes until the center is set and springy. Cool 3 minutes before eating.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~480 kcal |
| Protein | 39 g |
| Carbs | 54 g |
| Fat | 14 g |
Macros are estimates from label data; exact values depend on the brands and lots you use.
Build it with these in-stock picks
2. PB&J High-Protein Overnight Oats
Q: Can I get 40g+ protein in overnight oats without them turning to glue?
A: Use PEScience Protein4Oats (it is formulated not to clump when soaked), Greek yogurt and PB2 powdered peanut butter. You land around 44g protein per jar.
Overnight oats are the ultimate meal-prep breakfast, but most protein powders seize up overnight. PEScience Protein4Oats is the one blend built for soaking. We add Greek yogurt for creaminess and PB2 powdered peanut butter for a PB&J flavor at a fraction of the fat.
Ingredients
- 1/2 cup (40g) rolled oats
- 1 scoop PEScience Protein4Oats
- 3/4 cup non-fat Greek yogurt
- 1/3 cup unsweetened almond milk
- 2 tbsp PB2 powdered peanut butter (mixed with 1 tbsp water)
- 1/2 cup mixed berries
Instructions
- Stir the PB2 with 1 tbsp water into a smooth paste.
- Combine oats, Protein4Oats, Greek yogurt, almond milk and the PB2 paste in a 16 oz mason jar.
- Seal and refrigerate at least 8 hours (overnight).
- Top with berries before eating. Keeps 3 days in the fridge.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~450 kcal |
| Protein | 44 g |
| Carbs | 50 g |
| Fat | 7 g |
Macros are estimates from label data; exact values depend on the brands and lots you use.
Build it with these in-stock picks
3. Fluffy High-Protein Pancakes (Just Add Water)
Q: What is the easiest way to make high-protein pancakes without a recipe?
A: Use PEScience Pancake & Waffle Mix — just add water — and blend an Applied Nutrition Protein Shot into the batter. Two servings deliver about 55g protein.
The fastest fluffy protein pancakes start with PEScience Pancake & Waffle Mix — no eggs or milk needed, just water. To push the protein higher without changing the texture, we blend in a zero-sugar Applied Nutrition Protein Shot (25g protein in 100mL of juice-like liquid).
Ingredients
- 2 servings PEScience Pancake & Waffle Mix
- 1 Applied Nutrition Protein Shot (any flavor)
- Water to reach a pourable batter
- Cooking spray
- Optional: sugar-free syrup to serve
Instructions
- Whisk the pancake mix with the full protein shot, adding water a splash at a time until the batter is pourable but thick.
- Rest the batter 2 minutes so it thickens.
- Cook on a greased non-stick pan over medium heat, ~2 minutes per side until bubbles set.
- Stack and serve with sugar-free syrup.
Estimated Nutrition (per serving)
| Macro | Amount |
|---|---|
| Calories | ~410 kcal |
| Protein | 55 g |
| Carbs | 41 g |
| Fat | 5 g |
Macros are estimates from label data; exact values depend on the brands and lots you use.
Build it with these in-stock picks
Frequently Asked Questions
How much protein should breakfast have to keep me full?
Aim for 30-40g protein at breakfast to blunt mid-morning cravings. All three recipes here clear that easily.
Can I make these dairy-free?
The baked oats and pancakes can use PEScience Select Vegan and water. Overnight oats work with a dairy-free yogurt in place of Greek yogurt.
Which is best for meal prep?
Overnight oats — they hold 3 days in the fridge. Baked oats reheat well for 2 days; pancakes freeze in a zip bag for up to a month.
Do I need a blender?
Only for baked oats. Overnight oats and the just-add-water pancakes need nothing but a bowl or jar and a whisk.
Version française — Recettes déjeuner riches en protéines
Baked oats (gruau cuit) au chocolat : mélangez 1/2 tasse de flocons d'avoine, 1 mesure de protéine PEScience Select, 1/2 banane, 1 œuf et du lait d'amande, puis versez dans un ramequin et cuisez 20 minutes à 175 °C. Environ 39 g de protéines.
Overnight oats PB&J : combinez avoine, PEScience Protein4Oats, yogourt grec, lait d'amande et PB2 (beurre d'arachide en poudre), réfrigérez toute la nuit, garnissez de petits fruits. Environ 44 g de protéines.
Crêpes protéinées : fouettez le mélange à crêpes PEScience (ajoutez seulement de l'eau) avec un Applied Nutrition Protein Shot. Environ 55 g de protéines par portion. Livraison gratuite sur les commandes admissibles partout au Canada; boutique fondée à Montréal en 2016.
Stock Your TNF Pantry
Whey & Protein Powder · Protein Bars & Snacks · Nut Butters & Spreads · Sugar-Free Syrups & Sauces
Author: Diana Famintsyna opened Top Nutrition & Fitness in Montreal in 2016 and personally taste-tests every product the store carries. Free shipping on qualifying orders across Canada.
