• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Salted Plains
  • Home
  • About
  • Recipes
    • Breakfast & Brunch
    • Breads & Muffins
    • Cookies & Bars
    • Pies, Cakes, & Tarts
    • Ice Cream & Sorbet
    • Treats & Confections
    • Custards & Puddings
    • Drinks & Cocktails
    • Appetizers & Snacks
    • Entrees
    • Dairy-Free
    • Vegan
    • Savory
    • Travel Adventures
  • #14092 (no title)
  • Recipes
menu icon
go to homepage
  • Home
  • Winter Recipes
  • Recipes
  • About
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Home
    • Winter Recipes
    • Recipes
    • About
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×

    Salted Plains » Recipes » Breads & Muffins

    Healthy Baked Oatmeal Cups

    Published: Jan 21, 2023 by Tessa · This post may contain affiliate links · 15 Comments

    Jump to Recipe Print Recipe

    Healthy Baked Oatmeal Cups are an easy on-the-go breakfast loaded with fiber, protein, and whole grains. Use your favorite fruit or toppings for added crunch and flavors. Gluten-free, vegan, refined sugar-free. 

    Three oatmeal cups on a gray plate.

    Why you'll love this recipe

    • Makes for quick breakfasts
    • Simple pantry ingredients
    • Easy to meal prep
    Jump to:
    • Why you'll love this recipe
    • Ingredients and substitutions
    • Step-by-step instructions
    • Serving suggestions
    • Equipment
    • FAQs
    • More oatmeal recipes
    • 📖 Recipe

    Ingredients and substitutions

    Here are a few quick notes about the ingredients in this recipe. You can see a complete list of ingredients and instructions in the recipe card below.

    Ingredients to make baked oatmeal cups in different size bowls on a gray surface.

    Gluten-free oats - If you have gluten sensitivity or celiac disease, you'll want to purchase certified gluten-free oats. The old-fashioned oats variety work best in this recipe.

    Ground flaxseed - Mixed with warm water, this will make our flax egg. You can substitute 2 tablespoons of chia seeds in place of the flax.

    Dates - Blended with water, this will create the date paste. A healthier way to sweeten our oatmeal muffins, unsweetened applesauce can be substituted in its place.

    Almond butter - Creamy almond butter helps bind the muffins together as well as give them a protein boost. You can swap in any other nut butter if desired, just note that will slightly change the flavor.

    Unsweetened almond milk - Any non-dairy milk will work here; coconut milk, cashew milk, or soy milk. Choose the plant-based milk you prefer.

    Maple syrup - Honey (not vegan) or agave nectar are great replacements for maple syrup. Coconut sugar can also be substituted.

    Vanilla extract - A quality extract helps round out the flavors!

    Ground cinnamon - Adds warmth and a subtle sweetness.

    Step-by-step instructions

    Before you start: Preheat oven to 350 degrees Fahrenheit. Spray muffin cups with cooking spray or insert silicone liners. Make your flax eggs and set them aside.

    Dates and water in a blender bowl.
    Pureed dates in a blender bowl.

    Step 1: Place warm water and dates into a blender.

    Step 2: Blend, starting on low and working up to a higher setting, stopping and scraping sides when necessary.

    Milk, flax, and dates in a glass bowl.
    Bowl of milk and oats on a gray surface.

    Step 3: In a large mixing bowl, add almond milk, maple syrup, almond butter, and vanilla extract. Add ½ cup of the date paste and prepared flax eggs. Whisk until the mixture is smooth. 

    Step 4: Add oats, cinnamon, baking powder, and salt. Stir until incorporated. 

    Oatmeal mixture in muffin tin.
    Oatmeal mixture in muffin tin with fruit and nut toppings.

    Step 5: Spoon mixture into greased muffin tin, filling each to the top. Sprinkle with desired toppings. 

    Step 6: Bake for 25-30 minutes. 

    Serving suggestions

    These oatmeal muffins are a great base recipe for customizing. The perfect snack or easy breakfast for school mornings and days on the go!

    • Top with fresh fruit and nuts for flavors like blueberry almond or strawberry walnut. Sub out the almond butter and make peanut butter banana cups.
    • Embrace the fall season with pumpkin pie spice and chocolate chips or apple cinnamon using apple pie spice.
    • A drizzle of maple syrup or dairy-free melted butter on top makes it extra delicious.
    Healthy Baked Oatmeal Cups are an easy on-the-go breakfast loaded with fiber, protein, and whole grains. Use your favorite toppings for added crunch and flavors. Gluten-free, vegan, refined sugar-free. 

    Equipment

    A blender or a food processor is necessary for making the date paste.

    A 12-cavity nonstick muffin tin is perfect for this recipe. Spray with cooking spray or use silicone muffin liners.

    FAQs

    Can you freeze baked oatmeal cups?

    Yes! You can freeze oatmeal cups by wrapping them individually in plastic wrap and then placing them in a freezer-safe ziplock bag. Store in the freezer for up to 3 months.

    How do you reheat baked oatmeal cups?

    To reheat oatmeal cups, wrap in paper towel and microwave for 30 second intervals.

    Healthy Baked Oatmeal Cups are an easy on-the-go breakfast loaded with fiber, protein, and whole grains. Use your favorite toppings for added crunch and flavors. Gluten-free, vegan, refined sugar-free. 

    More oatmeal recipes

    • Instant Oatmeal - 3 Ways
    • Healthy Strawberry Baked Oatmeal
    • Gluten-Free Oatmeal Raisin Cookies
    • Cinnamon Roll Baked Oatmeal (Gluten-Free, Vegan)

    Love this recipe? Please consider leaving a 5-star 🌟🌟🌟🌟🌟rating on the recipe card below and let me know what you think in the comments!

    📖 Recipe

    Three baked oatmeal cups on a gray plate.

    Healthy Baked Oatmeal Cups

    Healthy Baked Oatmeal Cups are an easy on-the-go breakfast loaded with fiber, protein, and whole grains. Use your favorite toppings for added crunch and flavors. Gluten-free, vegan, refined sugar-free. 
    5 from 3 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free, Vegan, Vegetarian
    Prep Time: 15 minutes
    Cook Time: 25 minutes
    Total Time: 40 minutes
    Servings: 12 servings
    Calories: 273kcal
    Author: Tessa

    Ingredients

    • 2 flax eggs 2 T ground flaxseed + 6 T water
    • 20 medjool dates* pitted and halved
    • ½ cup warm water
    • 1 ½ cups unsweetened almond milk
    • 2 tablespoons maple syrup
    • ¼ cup almond butter I use Trader Joe's brand
    • 2 teaspoons pure vanilla extract I use Rodelle
    • 3 cups gluten-free oats
    • 1 ½ teaspoons ground cinnamon
    • 1 teaspoon baking powder
    • ½ teaspoon salt

    Optional toppings

    • ½ cup nuts/chocolate chips
    • ½ cup dried fruit

    Instructions

    • Spray a 12-cavity muffin pan with cooking spray. Preheat oven to 350 degrees Fahrenheit. 
    • Make your flax eggs and set aside. Place warm water and dates into a blender. Blend, starting on low and working up to a higher setting, stopping and scraping/stirring when necessary. (There will be extra date paste - save in airtight container in fridge and use in baked goods, pancakes, oatmeal, etc.). 
    • While the dates are blending, add almond milk, maple syrup, almond butter, and vanilla extract to a large bowl. Add ½ cup of the date paste and flax eggs. Whisk until mixture is smooth. 
    • Add oats, cinnamon, baking powder, and salt. Stir until incorporated. 
    • Spoon mixture into muffin cavities, filling each to the top. Sprinkle with desired toppings. 
    • Bake for 25-30 minutes. Baked oatmeal cups should have risen slightly and browned. A toothpick or fork should come out almost clean. Allow cups to cool in pan on a wire rack before removing. 
    • Use a knife to run around each cup to loosen. Store in an airtight container for up to a week in the refrigerator. Reheat for 30 seconds in the microwave if desired. 
      If freezing, wrap in plastic wrap and place in freezer-safe ziplock bag in freezer. 

    Notes

    *If you don't have dates, applesauce can be substituted. The sweetness will be a bit different but will work just the same.
    The oatmeal cups are naturally sweetened, so add an extra sweetener like maple syrup, honey, or coconut sugar on top as desired.
    Some favorite topping combos: almonds and dried cherries, chocolate chips and sea salt, cranberries and pepitas.
    You can freeze baked oatmeal cups by wrapping them in plastic wrap and then placing them in a freezer-safe ziplock bag. Store in the freezer for up to 3 months.
    To reheat baked oatmeal cups, wrap them in a paper towel and microwave for 30-second intervals.
    Adapted from The Kitchn and my Cinnamon Roll Baked Oatmeal.  

    Nutrition

    Calories: 273kcal | Carbohydrates: 52g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 1mg | Sodium: 178mg | Potassium: 426mg | Fiber: 6g | Sugar: 33g | Vitamin A: 61IU | Vitamin C: 1mg | Calcium: 126mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @SaltedPlains or tag #saltedplains!

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    SaveSave

    « Is Honey Gluten-Free?
    Date Paste »

    Share this post:

    Share on PinterestShare on FacebookShare on TwitterShare on Email

    Reader Interactions

    Comments

    1. jacquie

      January 28, 2023 at 10:28 am

      This look great. If i was going to use applesauce instead of the dates, how much would i use? Could i swap the dates for prunes? What is the consistency of the cups? more similar to baked oatmeal or to a muffin?

      thanks.
      jacquie

      Reply
      • Tessa

        January 28, 2023 at 3:08 pm

        Hi Jacquie! I would sub in a 1/2 cup of applesauce for the dates/water. I haven't tried it with prunes, but it would probably work very similarly. I would say the texture of the cups is more rigid like a muffin than softer like baked oatmeal.

        Reply
    2. balla

      September 24, 2021 at 7:50 am

      5 stars
      Am rate this recipe after trying it
      You made my last diner full of LOL
      Thank you so much

      Reply
    3. moozi

      September 01, 2021 at 7:44 am

      5 stars
      Am really like this recipe its fully according to my taste
      You made my day
      Thank you so much
      BCZ am so foody person

      Reply
    4. Chanah

      July 28, 2020 at 11:12 am

      Hi! They look great! Can I use plain milk instead of almond milk?

      Reply
      • Tessa

        July 29, 2020 at 9:55 am

        Yes, that should work just fine!

        Reply
    5. supergirl

      March 28, 2019 at 1:06 am

      5 stars
      oh this looks really delicious and yummy. I love oatmeal cookies. Will definitely try this oatmeal cups.

      Reply
    6. Barbara G

      September 22, 2017 at 10:44 am

      This recipe seems like a winner on so many levels: healthy, tasty, on-the-go, freezable, portable, portion-sized, make-ahead....

      My question: If I choose to use real eggs in place of flax eggs, how many would I use for extra-large eggs?

      Many thanks.

      Reply
      • Tessa

        September 22, 2017 at 8:30 pm

        Thanks, Barbara! I have been loving having extras in the freezer to grab as I run to work.

        I would say 2 large eggs would be a great substitute for the 2 flax eggs. My guess is that if you have extra-large eggs, one may be all you need.

        Reply
    7. Agness of Run Agness Run

      September 20, 2017 at 12:30 pm

      These baked oatmeal cups seem so finger-licking and a great breakfast idea! Can I use honey instead of maple syrup, Tessa?

      Reply
      • Tessa

        September 20, 2017 at 5:55 pm

        Thanks, Agness! I haven't tried it, but I think honey would sub nicely for maple syrup!

        Reply
    8. Mary Ann | The Beach House Kitchen

      September 10, 2017 at 7:43 am

      I've been trying to healthy up" my snack game recently Tessa, so I'll definitely be trying these little cups. I love the date paste for extra fiber.

      Reply
    9. Mimi

      September 09, 2017 at 8:36 am

      Are these soft inside, like a muffin? Or are they chewier. I was wondering if my grand daughter could eat these!

      Reply
      • Tessa

        September 09, 2017 at 9:37 am

        Hi Mimi! Since the base is entirely oats, it doesn't have a soft crumb like a muffin but is still soft in texture. I wouldn't say they are chewy, but certainly chewier than a muffin would be. Very oat forward! :)

        Reply
    10. Traci | Vanilla And Bean

      September 08, 2017 at 9:49 am

      Mmmm that date paste, Tessa! Looove it too as a sweetener, yes, but also agreed about the fiber! What a delicious quick breakfast to have on hand and a delicious way to get out the door on time! #breakfastwinning !!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi, I'm Tessa! I create gluten-free, real food recipes that are approachable and delicious.

    More about me →

    Winter Recipes

    • Curried Broccoli Cauliflower Soup (with Coconut Milk)
    • Healthy Vegan Hot Chocolate
    • Dairy-Free Chicken Broccoli Alfredo Bake
    • Healthy Gluten-Free Banana Bread

    Popular Recipes

    • Corn Flour Pancakes with Strawberry Compote
    • Healthy Chewy Granola Bars (Gluten-Free)
    • How to Make Berry Infused Vodka
    • Gluten-Free Brownies (Dairy-Free)
    • Vegan Brazilian Cheese Bread (Gluten-Free)
    • Old Fashioned Bourbon Thyme Cocktail
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
    • Twitter

    Footer

    ↑ back to top

    About

    Privacy Policy

    Newsletter

    Sign Up! for emails and updates

    Contact

    Services

    Contact Me

    As an Amazon Associate, I earn from qualifying purchases that won’t change your price but will share some commission.

    Copyright © 2022 Salted Plains