Protein Perfect Breakfast Cake

nutrition recipe the nutrition project weight loss Mar 01, 2021

Originally published December 2016 and updated March 2021

Protein Perfect Breakfast Cake

Your solution for breakfast that has perfectly balanced macronutrients, no sugar, no gluten, and only a handful of ingredients.

After tinkering with this recipe for years and years, I landed on a favorite. Since then, thousands of women have relied on this simple recipe to fuel their day, crush cravings, and power their workouts.

I created this recipe because I wanted something that I could create ahead for quick grab-and-go breakfasts. It made me feel so good that it very quickly became my afternoon snack too. It's the perfect breakfast because of its balanced macronutrients and high fiber, and great workout fuel because of the ingredients.

If you've landed here for the first time, welcome! And if you're returning, please note that I'm sharing an updated version of this recipe below.

Some reasons why my Protein Perfect Breakfast Cake is so incredible...

  • It provides a quick and easy breakfast option that works great on the go
  • Balanced macronutrients (carbohydrates, protein, fat) at breakfast are critical for stabilizing blood sugar, optimizing energy, and boosting brain performance
  • You can teach your body to burn more fat during the day by eating a breakfast with the right ratio of carbohydrates to protein
  • It provides a satisfying meal with very few ingredients and is sugar free, gluten free, high protein, high fiber, and packed with antioxidants
  • It travels great without refrigeration so you can take it to the office or on an airplane

Literally, I could go on and on about this recipe. Instead, I’m going to share it with you so that you can add your own reasons as to why it’s a fan favorite!

What this recipe is not...

  • A sinful, calorie-laden, fat loaded delicious coffee cake
  • A county fair award-winning cake recipe loaded with calories
  • A gourmet butter-dominate cake that Julia Child would love

In short, this recipe is an easy and delicious functional food to support your body and fuel your day. It's not a croissant.


Protein Perfect Breakfast Cake Original Recipe

Raspberry Whole Oat


Liquid egg whites                      736 grams | 3 cups

Quaker Old Fashioned Oats  160 grams | 2 cups

OR [Pre-ground oat flour]       1 3/4 cups

Unsalted butter                         56 grams | 1/2 stick

OR [Coconut oil]                         3 Tbsp + 1 tsp

Frozen raspberries                      560 grams | 4 cups

Salt                                                  1 tsp

Baking powder                              1/2 tsp

Vanilla                                              1 tsp


Blender                                                                      9x9 inch baking pan

Large mixing bowl                                                   Pam for Baking spray

Whisk                                                                         Tupperware for storage

Measuring cups and spoons


Preheat oven to 350 degrees. Spray a 9x9 inch-baking pan with Pam for Baking (or your own preferred method for baking).

Place rolled oats into a blender and blend for 1 minute until an even flour consistency. Alternatively, you can use pre-ground oat flour, but blending your own makes this recipe better.

If using butter, melt over a low flame, or in a microwave.

In a very large mixing bowl combine egg whites, oat flour, butter (or coconut oil), salt, baking powder and vanilla. Whisk just until there are no flour clumps; do not over whisk.

NOTE: Batter will be very liquid. Don't be scared - it just requires some guidance during cooking.

Fold in the frozen raspberries and break up any clumps. NOTE: Batter will still be very liquid!

Pour into pan. Gently stir to distribute the fruit evenly in the pan.

Bake for 25 minutes. Rotate the pan ¼ turn and cook for another 25 minutes or until solid in the center of the cake.

NOTE: Ovens vary; cook just until the center is solid, but still a bit wet, or to your desired doneness.

Let cake cool completely. Cut into 4 or 6 pieces.

Place each piece in a Tupperware container or tin foil for easy grab-and-go.

Macronutrient breakdown


4 pieces: 440 calories each

6 pieces: 293 calories each

Variation: Drizzle 1 Tb of maple syrup on top of each piece:


4 pieces: 490 calories each

6 pieces: 343 calories each

The New and Improved Blueberry Basil Protein Perfect Breakfast Cake

Over the years I've received some feedback from people who didn't love the consistency of this original version. While the original version will always hold a big place in my heart, I created a new option last year for The Nutrition Project.

This version is a bit drier and more like a traditional cake consistency. I created this recipe specifically for the members of The Nutrition Project and therefore it features a slightly different macronutrient breakdown of 50/25/25.

If you are new to the concept of macronutrient distribution, this means that 50% of the calories come from carbohydrates, 25% of the calories come from protein, and 25% of the calories come from fat.



 Oat flour                     2 Cups

Almond flour               1/3 Cup

Collagen powder         4 scoops (=40 grams of protein)

Ground flax seeds       2 tablespoons

Baking soda                  1 teaspoon (or less to desired dryness)

Baking powder             1 teaspoon (or less to desired dryness)

Sea salt                          1/2 teaspoon

Whole egg                      1 large

Egg whites                      From 2 large eggs

Unsweetened oat milk  1 cup

Vanilla extract                  1/2 teaspoon

Finely chopped basil        2-3 tablespoons

Frozen (or fresh) blueberries   2 cups



 9x9 inch baking pan                                              Measuring cups and spoons

Large mixing bowls                                                 Pam for Baking spray

Whisk                                                                         Tupperware for storage


Preheat oven to 325 degrees

Spray a 9x9 baking pan with Pam for Baking, set aside

In a large mixing bowl, combine all dry ingredients

Mix until combined

In a separate bowl combine egg, egg whites, oat milk, vanilla, basil and mix well

Add wet mixture to dry mixture

Fold together without over mixing

Gently fold in blueberries

Transfer to baking pan (mixture will be thick)

Bake for approximately 40 minutes (check at 35 minutes)

Bake until center is mostly dry

Let cool completely before cutting

Consider cutting into 4 pieces for a quick grab and go breakfast

Store in refrigerator


Become Better Than Ever

Each week you'll get free info and tips to create the body you need to keep up with the life you love. Creating your best body ever is one part effort and one part desire. With 30 years of hands-on experience I can show you the fastest and easiest way to become empowered so tomorrow you'll wake up feeling unstoppable.

Your information is safe and I'd never share it.