The pro-metabolic eating philosophy has taken the internet by storm, in case you’ve missed the memo.

We’ve jumped on the bandwagon in our family, and love this pro-metabolic breakfast recipe for cinnamon baked oatmeal that is nourishing and simple to prepare. 

Plates filled with pro-metabolic cinnamon baked oatmeal next to a cast iron just out of the oven.

The recipe is packed full of extra nutrition with grass-fed dairy, pastured eggs for more protein, and filled with delicious apples to add a warming fall touch.

You’ll love starting your day with this filling, nutrient-dense meal that will keep your energy stable for hours. 

We love filling breakfasts, from sweet, satisfying meals such as this to our family’s favorite ham and cheese quiche.

What is pro-metabolic eating?

Eating aligned with the pro-metabolic philosophy is all about metabolism-boosting meals to keep blood sugar stable and your metabolism burning steadily throughout the day. 

Nutrient-dense meals are metabolic meals. Recipes like this healthy oatmeal bake will keep you full and your metabolism working for longer periods of time. 

There is more to learn regarding what is regarded as nutritious, though. 

In general, high protein content is highly regarded as pro-metabolic. But it’s also about a healthy ratio of high-quality sources of protein, carbs and fats.

So no, my protein cinnamon rolls would not make the pro-metabolic cut.

Standard vs. baked oatmeal

If you’ve never had baked oatmeal, I hope you’ll give it a try. It can take some extra time versus the standard stovetop preparation, but it does make for a heartier dish. 

Apple cinnamon baked oatmeal on a white plate.

With the baking soda, you’ll get a nice lift to the oatmeal, which can get a bit dense when it is baked.

The apples, eggs and milk packed into this recipe also allow the oats to stand out more than if they were prepared over the stove.

Plus, it adds nutritional value to this metabolic meal. 

Healthy oatmeal bake for a pro-metabolic breakfast

That healthy ratio is what we’re going for in this cinnamon-baked oatmeal recipe.

The oats are cooked with grass-fed whole milk rather than water. And raw milk is in even higher regard among pro-metabolic experts. 

We’ve also added eggs for an additional protein boost, and apples are a filling and nutrient-dense fruit to add for extra vitamins and minerals in this metabolism-boosting breakfast.

What you’ll need:

  • Instant oats
  • Salt
  • Cinnamon
  • Baking soda
  • Honey
  • Grass-fed whole milk
  • Grass-fed butter, melted
  • Vanilla
  • Pastured eggs
  • Organic apples, peeled, cored and diced

I’ve designed this recipe using instant oats. However, its even better to use old-fashioned oats and soak your oats overnight or in advance for digestibility. 

That’s another key component of pro-metabolic eating: the bio-availability of the nutrients packed into your metabolic meals.

Soaking the oats allows them to be digested more easily. Therefore, more of the nutrients would be absorbed during digestion. 

Instant oats work great too, and also carry plenty of nutritional value, so don’t feel overwhelmed if you’re just getting started into pro-metabolic eating. We do the best with what we’ve got.

A fork full of apple cinnamon pro-metabolic baked oatmeal.

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Step 1: Preheat your oven with the cast iron skillet inside to warm at 350ºF. 

Step 2: Combine all dry ingredients in a mixing bowl. That includes the oats, salt, cinnamon, and baking soda. Gently mix to combine. 

Step 3. Add the wet ingredients (honey, milk, butter, vanilla, eggs and apples) to the dry and mix well. 

Step 4. Carefully pour into the 12” warmed skillet and bake for 35 minutes. Use oven mitts as the skillet will be hot.

This is a great make ahead pro-metabolic breakfast that can be pulled from the fridge and reheated. It keeps quite well in the fridge and honestly, the flavor is enhanced after a day or two.

Prometabolic oatmeal bake.

Recipe tips

Consider adding pumpkin or persimmon puree to make this breakfast stretch even further.

You can use either old-fashioned or instant oats for this recipe. If you do choose old fashion, I recommend soaking the oats beforehand.

Choose firm, crispy apples like Honeycrisp, Granny Smith, or Gala for the best results.

Remember, the liquid is key to a moist, even baked consistency.

Let your oatmeal bake cool for at least 10-15 minutes before cutting and serving. This allows the mixture to set and the flavors and texture to meld together.

A heaping scoop of oatmeal bake that is pro metabolic approved.

Does oatmeal boost metabolism?

Yes, because oatmeal is full of fiber and healthy complex carbohydrates in the whole grains, it starts your metabolism off on the right foot if you eat it first thing in the morning.

The pro-metabolic diet suggests eating something within the first 30 minutes of waking. That could be a slice of grass-fed cheese and an apple while you prepare this metabolism-boosting breakfast.

I hope you try and enjoy this simple meal to get you started eating with pro-metabolic tips in mind.

More pro-metabolic breakfast ideas

Prometabolic oatmeal bake.

Apple Cinnamon Pro-Metabolic Baked Oatmeal

Laura Ascher
You’ll love starting your day with this filling, nutrient-dense meal that will keep your energy stable for hours. 
4.75 from 16 votes
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Breakfast
Cuisine American
Servings 8 servings


  • 5 cups instant oats or overnight soaked old-fashioned oats
  • 1/2 tsp salt
  • 1 tbsp cinnamon
  • 1/2 tsp baking soda
  • 1 cup honey
  • 2 cups grass-fed whole milk
  • 1/2 cup grass-fed butter melted
  • 1 tsp vanilla
  • 2 pastured eggs
  • 5 small apples peeled, cored and diced


  • Preheat oven with the cast iron skillet to 350°F
  • Combine dry ingredients in a mixing bowl.
  • Add the wet ingredients and mix well.
  • Carefully pour into the 12" skillet and bake for 35 minutes.


This recipe keeps quite well in the fridge and honestly, the flavor is enhanced after a day or two.
Tried this recipe?Mention @castironskilletcooking on Instagram
This website provides approximate nutrition information based on third party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands, measuring methods and portion sizes per household. We recommend running the ingredients through whichever online nutritional calculator you prefer.

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  1. Do you have any more specific advice for soaking the oats ahead of time? 🙂 Just mix it all together and let sit overnight in the fridge, or do something special just to the oats before the actual recipe listed here? Thanks!

    1. Thanks for asking! While this recipe doesn’t require any soaking ahead of time, you can soak just the oats in water on the counter overnight!

  2. I tried to make this according to the recipe, but of course, I had to flex: I didn’t have enough apples, so I used some frozen cherries with the apples and that worked. I don’t have a 12″ pan, just a 10.5″, so I didn’t put all the batter in. But that worked OK, also. And I only had about 1/8 C. honey. But we put maple syrup on the table, and that worked, too! And this was really YUMMY! It almost tasted like regular oatmeal, but it is amped up and I’m looking forward to the leftovers!

4.75 from 16 votes (16 ratings without comment)

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