A Creamy Twist on Cake for Breakfast!
Let’s be honest—cake for breakfast just hits different. And when it’s inspired by a three milk cake? Even better. These tres leches baked oats are a dreamy, creamy, chilled breakfast situation that tastes like dessert but fuels like a high-protein meal. They’re soft and spongy from the inside out, soaked in that signature milk blend, and topped with a light whipped finish that makes every bite feel indulgent—but it’s secretly a healthy tres leches makeover.
The process is simple: everything gets mixed in one baking dish (yes, even the banana), and then you bake, soak, chill, and slice. No extra bowls, no messy cleanup, just straight-up magic. The soak is made with a blend of three milks to mimic that classic tres leches flavor, and because it’s chilled before serving, it makes the perfect refreshing option for summer meal prep.
What sets these tres leches protein baked oats apart is their ability to walk the line between comfort and nutrition. With a base made from high protein baked oats and naturally sweetened ingredients, they’re satisfying enough to keep you full, but light enough to keep you going. Plus, they store beautifully, so you can prep once and enjoy the creamy payoff all week long.
Whether you’re a fan of meal prep baked oats or just looking for a new way to level up breakfast, this high-protein twist on a classic dessert is your sign to try something totally delicious—and just a little unexpected.
Macros Per Serving
383 Cal | 49g Carbs | 7g Fat | 31g Protein
- Macros Per Serving
- Why You’ll Love This Recipe
- Key Ingredients for this Tres Leches Baked Oats
- Substitution Options
- Equipment and Tools
- How to Make Your Tres Leches Baked Oats
- Tips and Tricks
- Storage Instructions
- More Baked Oats Recipes
- Save this recipe to your Pinterest Board
- Recipe Card
- Save this recipe to your Pinterest Board and share it with your family and friends!
- Macros Per Serving
- Why You’ll Love This Recipe
- Key Ingredients for this —
- Substitution Options
- Equipment and Tools
- How to Make Your —
- Tips and Tricks
- Storage Instructions
- More — Recipes
- FAQs
- Recipe Card
- Save this recipe to your Pinterest Board
Why You’ll Love This Recipe
If you’re looking for a way to turn your favorite dessert into a nourishing, prep-ahead breakfast, this one’s for you. Here’s why these healthy tres leches oats are about to become your go-to:
- Inspired by Tres Leches Cake: All the flavor of your favorite three milk cake, made into a protein-packed, wholesome breakfast.
- Protein-Packed Fuel: These high protein baked oats are made to keep you full and satisfied, with enough staying power to get you through the busiest mornings.
- Meal Prep Friendly: Whip up a batch in one dish, slice into portions, and enjoy chilled all week. Zero effort on busy mornings.
- Light and Refreshing: Served cold with a drizzle of leftover milk soak, it’s a cool, creamy option that hits just right—especially in warmer months.
- Minimal Cleanup: Everything’s mixed and baked in one dish, so you won’t be left with a sink full of bowls.
- Whipped Topping Finish: A fluffy 3-ingredient topping adds that classic creamy layer, making every bite taste like dessert.
This tres leches protein baked oats recipe is the breakfast upgrade you didn’t know you needed—but won’t want to live without.
Key Ingredients for this Tres Leches Baked Oats
To make these creamy, dreamy tres leches baked oats, you’ll need a few wholesome staples that each play a role in recreating that iconic three milk cake flavor—but with a healthy, high-protein twist. Everything comes together in one baking dish, and each ingredient adds to the rich texture, sweet flavor, and meal-prep perfection of this recipe.
- Ripe Banana: Adds natural sweetness and moisture to the baked oats while helping create that soft, cake-like texture we love in tres leches desserts.
- Nonfat Milk: Used in both the base and milk soak, it delivers creaminess without added fat—essential for healthy tres leches flavor.
- 0% Fat Plain Greek Yogurt: Packs in protein and tangy richness while helping the oats stay tender and moist.
- Large Brown Egg: Binds everything together and gives the baked oats structure, so each square holds up beautifully once soaked.
- Vanilla Extract: Rounds out the sweetness and enhances that classic dessert flavor with just a touch of warmth.
- Oat Flour: This wholesome flour adds fiber and a tender crumb that holds up well to the milk soak.
- Old Fashioned Oats: Adds texture and makes this meal prep baked oats hearty and satisfying.
- Vanilla Protein Powder: A key ingredient for turning dessert into a high protein baked oats breakfast—light, sweet, and functional.
- Salt: Just a pinch to enhance all the other flavors and keep things balanced.
- Baking Powder: Helps the oat mixture rise into that soft, golden, cake-like texture.
- Cinnamon: Adds a warm note that complements the sweet milk soak and brings depth to the flavor profile.
- Almond & Coconut Half & Half: Adds a rich, creamy base to the three milk mixture while keeping things dairy-light and flavorful.
- Almond & Coconut Vanilla Creamer: Adds sweetness and vanilla notes to mimic that tres leches vibe while staying on the lighter side.
- Reduced Fat Whipped Topping: Makes the topping light, airy, and a little indulgent—just like the real deal.
- Vanilla Protein Powder (for topping): Blends right into the topping to add a subtle sweetness and boost of protein.
- Cinnamon Sprinkle: A classic finish that ties together all the cozy, creamy flavors.
Substitution Options
Whether you’re working with pantry limitations or dietary preferences, this recipe is flexible and easy to adapt. You can still enjoy the essence of healthy tres leches with a few simple swaps that won’t sacrifice flavor or texture. Here are some ideas to keep things easy and delicious:
- Ripe Banana: Swap with unsweetened applesauce or mashed pumpkin for a slightly different flavor but similar moisture and sweetness.
- Greek Yogurt: Use dairy-free Greek-style yogurt or a high-protein plant-based alternative to keep the texture while making it vegan-friendly.
- Nonfat Milk: Any plant milk (like oat, almond, or soy) works great here—just make sure it’s unsweetened if you want to control the sugar content.
- Vanilla Protein Powder: Use your favorite flavor or even an unflavored variety if you want the cinnamon and milk flavors to shine through more.
- Almond & Coconut Half & Half: You can sub with full-fat coconut milk or regular almond milk for a slightly different richness in your three milk mixture.
- Whipped Topping: Feel free to use coconut whipped cream or skip the topping altogether and enjoy with just the milk drizzle for a lighter version.
- Old Fashioned Oats: Quick oats will work in a pinch, but keep an eye on baking time since they absorb liquid faster and cook quicker.
No matter how you mix and match, these tres leches protein baked oats will still deliver creamy, dessert-like goodness in every bite.
**If there is a sub I haven’t mentioned above, it’s because I have not tested it and can’t speak for how well it would work for this recipe.
Equipment and Tools
You don’t need anything fancy to make these tres leches baked oats—just a few reliable kitchen staples and you’re all set. This recipe is super low-effort, and everything comes together in one baking dish, making cleanup a breeze.
- Baking Dish (8x6x2 inch): The perfect size to ensure your oats bake evenly and absorb the three milk mixture beautifully. A 6-cup dish works best.
- Fork or Potato Masher: Ideal for mashing your banana directly in the baking dish—no extra bowl needed.
- Mixing Spoon or Silicone Spatula: Use to combine your ingredients directly in the baking dish with ease.
- Measuring Scale: For accuracy when measuring oats, yogurt, protein powder, and other key ingredients—especially important when baking.
- Measuring Cups and Spoons: To help portion out your milk soak, vanilla, and baking ingredients with precision.
- Chopstick or Skewer: For poking holes all over the baked oats so they can fully soak up the milk mixture.
- Mixing Bowl (for topping): To whip up that creamy 3-ingredient topping before layering it on.
Once you’ve got everything ready, it’s just mix, bake, soak, chill, and enjoy. With minimal effort and maximum flavor, this is the kind of healthy tres leches recipe you’ll want to make again and again.
How to Make Your Tres Leches Baked Oats
This recipe is incredibly easy to put together and makes for the perfect creamy, refreshing, high-protein breakfast—especially if you love a dessert-for-breakfast kind of vibe. With just one baking dish and a handful of simple steps, you’ll have a week’s worth of tres leches baked oats ready to go.
Mash & Mix Wet Ingredients
Grab your 8x6x2-inch baking dish (or any 6-cup equivalent) and mash your banana directly inside. Once it’s smooth, add the rest of your wet ingredients—milk, Greek yogurt, egg, and vanilla—and mix until mostly smooth. It’s okay if there are a few banana lumps left!
Add Dry Ingredients
Sprinkle your oat flour, oats, protein powder, salt, baking powder, and cinnamon right into the dish. Stir everything together until no dry bits remain and everything is fully combined.
Bake
Bake your oats at 350°F for 20–25 minutes. Keep an eye on it and test with a toothpick—once it comes out clean, it’s done. Remove from the oven and immediately use a chopstick or skewer to poke holes all over the surface.
Soak with Tres Leches
In a glass, mix together your nonfat milk, almond & coconut half & half, and vanilla creamer to create your three milk mixture. Slowly pour about two-thirds of it over the baked oats so it can start soaking in.
After 15–20 minutes, pop the dish into the fridge to chill for another 20 minutes.
Whip & Top
Meanwhile, mix together the whipped topping—Greek yogurt, protein powder, and reduced-fat whipped topping—until smooth and fluffy.
Once the oats are fully chilled, spread this whipped topping evenly over the surface and sprinkle with cinnamon.
Serve & Store
Cut into six squares and drizzle with the remaining milk before serving. Store leftovers in the fridge and enjoy these healthy tres leches oats cold throughout the week.
Tips and Tricks
Here are some valuable tips and tricks to help you get the most out of your tres leches baked oats. From making sure they soak up the milk mixture just right to creating the perfect whipped topping, these small steps make a big difference. Whether you’re making them for the week or just treating yourself, a few adjustments can take this healthy tres leches to the next level.
- Use a Ripe Banana: The riper, the better—this adds natural sweetness and moisture, which is key for mimicking that soft three milk cake texture.
- Don’t Skip the Poke: Be generous when poking holes so the three milk mixture can fully soak in and create that classic, juicy tres leches effect.
- Chill Before Serving: These tres leches protein baked oats taste best cold, so don’t rush the chill time—it allows the soak to fully absorb and settle.
- Pour Slowly: When adding the three milk mixture, pour slowly and evenly so it doesn’t just sit on top. You want every bite to be soaked and flavorful.
- Prep the Topping Ahead: You can mix the whipped topping in advance and store it in the fridge—it thickens slightly and spreads even better when cold.
- Customize the Sweetness: Depending on your protein powder and creamer, you may want to slightly adjust the sweetness. Taste the milk soak first before pouring.
These tips will help you perfect the texture, flavor, and overall experience of your high protein baked oats—and make breakfast feel like a treat every single time.
Storage Instructions
Here are some storage tips to keep your tres leches baked oats fresh and flavorful all week long. Whether you’re prepping ahead for busy mornings or saving leftovers from a weekend bake, proper storage makes a big difference in taste and texture. The best part? These oats only get better after soaking.
- Refrigeration: Store your tres leches baked oats in an airtight container in the fridge. They stay fresh for up to 5 days and taste best when served chilled.
- Avoid Freezing: Due to the milk soak and whipped topping, freezing is not recommended as it can affect both the texture and flavor.
- Serve Cold: These healthy tres leches oats are best enjoyed straight from the fridge. Letting them sit overnight actually enhances the flavor and creaminess.
By following these simple storage tips, your meal prep baked oats will be ready to go whenever you need a creamy, dessert-inspired breakfast.
More Baked Oats Recipes
If you’re like me and love turning classic desserts into wholesome, high-protein breakfasts, I’ve got plenty more recipes you’ll want to dive into. These other baked oats creations deliver all the sweet satisfaction without the sugar crash.
- Carrot Cake Baked Oats
- Snickers Overnight Oats
- Pumpkin Pie Baked Oats
- Banana Pudding Protein French Toast
FAQs
If you’re new to tres leches baked oats or just want to make sure yours turn out perfectly, here are some frequently asked questions to guide you. These answers cover everything from prep tips to serving suggestions so you can enjoy a flawless batch every time.
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Can I make these oats dairy-free?
Yes! Just swap the Greek yogurt for a plant-based version and choose non-dairy milk and creamer for the three milk soak. Make sure your protein powder is also dairy-free, and you’ll have a delicious dairy-free version of this healthy tres leches breakfast.
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Do I have to chill the oats before eating?
Chilling is highly recommended—it gives the oats time to fully absorb the milk mixture and develop that rich, creamy texture. While you can eat them warm, the cold version is much closer to the experience of a true three milk cake.
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How long do these baked oats last in the fridge?
Stored properly in an airtight container, they’ll stay fresh for up to 5 days. In fact, the flavor often improves after the first day as the soak continues to infuse into the oats.
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Can I use quick oats instead of old fashioned oats?
Quick oats can work in a pinch, but they absorb liquid faster and may alter the texture slightly. If using them, you may need to slightly reduce baking time and be extra careful not to overbake.
Recipe Card
Meal Prep Tres Leches Baked Oats
Ingredients
Wet:
- 100 g Ripe Banana (mashed)
- 160 ml Nonfat Milk (Whole Foods)
- 75 g 0% Fat Plain Greek Yogurt (Fage)
- 50 g Large Brown Egg (beaten (Vital Farms))
- 1 tsp Vanilla Extract
Dry:
- 60 g Oat Flour (H-E-B)
- 60 g Old Fashioned Oats (Trader Joe’s)
- 31 g Vanilla Protein Powder (Quest)
- Pinch of Salt
- 1 tsp Baking Powder
- ½ tsp Cinnamon
Three Milk Mixture:
- 120 ml Nonfat Milk (Whole Foods)
- 30 ml Almond & Coconut Half & Half (Nutpods)
- 30 ml Almond & Coconut Vanilla Creamer (Nutpods)
Whipped Topping:
- 170 g 0% Fat Plain Greek Yogurt (Fage)
- 36 g Reduced Fat Whipped Topping (Cool Whip)
- 15 g Vanilla Protein Powder (Quest)
- Cinnamon Sprinkle
Instructions
- Preheat oven to 350°.
Wet:
- Grab your baking dish (I used an 8x6x2 inch / 6 cup dish) and add in your banana. Use a fork to mash it down well.100 g (0.66 cups) Ripe Banana
- Add in the remaining wet ingredients and mix together until smooth. It’s okay if there are some lumps from the banana.160 ml (0.66 cups) Nonfat Milk, 75 g (0.33 cups) 0% Fat Plain Greek Yogurt, 50 g (1) Large Brown Egg, 1 tsp Vanilla Extract
Dry:
- Add in the dry ingredients directing on top and mix well until all incorporated. Ensure no dry bits are left on the sides.60 g (0.5 cups) Oat Flour, 60 g (tbsp) Old Fashioned Oats, 31 g (0.25 cups) Vanilla Protein Powder, Pinch of Salt, 1 tsp Baking Powder, 1/2 tsp Cinnamon
- Bake at 350° for 20-25 minutes (oven temperatures may vary so keep an eye on it). Check with a toothpick to ensure it is not sticky.
- Carefully remove and use a chopstick to poke holes throughout.
Three Milk Mixture:
- In a glass, mix together your three milks and then pour it on to of your baked oats.120 ml (0.5 cups) Nonfat Milk, 30 ml (2 tbsp) Almond & Coconut Half & Half, 30 ml (2 tbsp) Almond & Coconut Vanilla Creamer
- Let it sit and soak for about 30-45 minutes. After about 15-20 minutes, I like to transfer it into the fridge so it can be nice and cold when ready to eat.
Whipped Topping:
- Once it’s chilled, mix together your whipped topping in a mixing bowl until smooth and fluffy.170 g (0.75 cups) 0% Fat Plain Greek Yogurt, 36 g (0.5 cups) Reduced Fat Whipped Topping, 15 g (1.5 tbsp) Vanilla Protein Powder
- Spread it over your baked oats into an even thick layer. Sprinkle with cinnamon or optionally add some strawberry slices.Cinnamon Sprinkle
- Cut into 6 squares and enjoy throughout the week! (2 squares is one serving)
Video Tutorial
Nutrition Information
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe.
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