Protein Baked Oatmeal Cups

Perfect for a satisfying breakfast on the go, these protein baked oatmeal cups contain 10 grams of protein per cup, are mixed together in just one bowl and freeze wonderfully. Like your favorite bowl of oatmeal in the shape of a muffin, this recipe is endlessly customizable and I've included a base recipe plus 5 different variations in the recipe card!

Jump to:

• The Ingredients
• The Method
• Leftovers and Storage
• Make it Your Own
• Serving Ideas
• Tips and Notes
• And if you liked this recipe...
• Recipe Card
• Comments

A bowl of oatmeal, especially in the colder months, has been my go-to breakfast for years. Stick-to-your-ribs heart, satisfying and healthy, I never tire of this winning breakfast.

And if I did, I'd just swap it out for oatmeal in another form such as some chocolate granola.

But occasionally, I have early morning commitments, am heading out of town for a few days and want to pack along a wholesome breakfast or I just don't get out of bed in time to make a bowl of oatmeal.

Which is where this recipe comes in. I have a feeling you're going to love it as much as me and here's why:

• Protein Packed: These baked oatmeal cups are loaded with 10 grams of protein per cup (and if you eat 2-3 for breakfast, it brings it up to 30 grams) to keep you fueled and satisfied throughout the day.
  • While I don't often add protein powder to a bowl of chocolate oatmeal, I often top it with Greek yogurt and nut butter to keep it filling. But baked oatmeal can benefit from the addition of some protein powder to turn it into a more balanced, on-the-go breakfast.
• Wholesome- Everything you love about a hearty and healthy bowl of oatmeal but in a more convenient form.
• Uses Pantry Staples- This recipe is made with common ingredients you likely already have on hand and I have included plenty of details on substitutions.
• Customizable- These cups can be made into all sorts of flavors and I have included my 5 go-tos in the recipe card as well as more information on how you can make it your own. (These single serving baked oats can also be made several ways!)
• Perfect for Making Ahead- Oatmeal cups were made for meal prep. You can make a batch in advance for quick and easy breakfasts on the go for the whole week. (As you can with Oat Flour Bagels).
• Easy (One Bowl!)- When I'm meal prepping, I'm looking for recipes to be as easy as possible. This baked oatmeal low-fuss and mixed together in just one bowl.

The Ingredients

• Large Flake Rolled Oats (AKA Old Fashioned Oats)- For best texture, I highly recommend using large flake rolled oats. Quick oats and instant oats soak up the liquids too quickly and can affect the consistency a bit. If that's all you have, it will still work but I prefer the texture when made with old fashioned oats.
• Pea Protein Isolate Powder- I have also tested this recipe with both brown rice protein and half pea half rice. Each had great results. You can try substituting with another protein powder but keep in mind that different protein powders absorb different amounts of liquid. And check out this list for more Pea Protein Powder Recipes.
• Ground Flaxseed- For a boost of fiber and omega-3s, I also include ground flax in all of my granola recipes. If needed, you can use an additional ¼ cup of oats instead.
• Eggs- Provide binding and a little bit of protein. If you need a vegan protein oatmeal cup, you can try replacing this with an additional ½ cup of applesauce but the muffins turn out a bit crumblier this way.
• Applesauce- Provides binding and moisture. Applesauce is what I use in my base recipe, but depending on the flavor (or if you simply need a substitute), you can use mashed banana, pumpkin puree or Greek yogurt instead.
• Nut Butter- Adding a nut butter makes these muffins more filling and boosts the protein content. For nut free baked oatmeal, you can use Pumpkin Seed Butter (be warned that it will turn them slightly green) or omit the nut butter altogether and add an additional ¼ cup of applesauce (or an applesauce substitute) to make up for the moisture loss.
• Maple Syrup- Another sweetener of choice such as honey or coconut sugar will work. If using a granulated sweetener, add an additional ¼ cup of water to make up for the moisture lost. For more, see this list of maple syrup substitutes.
• Baking Powder- Just a little baking powder gives these "muffins" some lift. While they are still quite dense and hearty, the baking powder makes them slightly more muffin like. (For a lighter oatmeal based muffin, try making some Blueberry Oat Flour Muffins).
• Sea Salt- To balance out the flavors. Table or kosher salt will also work.
• Add In's- Depending on the flavor you're going for, you can experiment with all sorts of mix-ins such as berries, chocolate chips or coconut.

The Method

1. Combine. Add all of the ingredients except the mix-ins to a large mixing bowl and stir to combine.

2. Add Mix-ins. Fold in the mix-ins until fully incorporated.

3. Portion. Prepare two muffin tins (the recipe makes about 18) with silicone liners, greased paper liners or simply grease a non-stick muffin tin (Grease well! These will stick). Scoop the batter into the prepared tins, filling them all the way to the top.

4. Bake. Bake at 350 F for 27-30 minutes until the centers appear set and bounce back slightly when pressed.

5. Cool. Remove from the oven and allow to cool for 10 minutes in the muffin tin. If you baked them directly in the muffin tin, run a butter knife around the edges of each to make them easier to release.

Move to a wire rack to finish cooling completely.

6. Enjoy!

Leftovers and Storage

To Store: Leftover protein oatmeal cups can be stored in an airtight container at room temperature for up to 1 day or in the refrigerator for up to 4 days.

To Freeze: You can also freeze these baked oatmeal muffins for up to 3 months. Allow to cool to room temperature, then individually wrap if desired and place in a zip top bag or airtight container and freeze.

To Reheat: Rewarm in the microwave or in the oven at 350 F for 4-5 minutes until heated through.

Make it Your Own

I've included a base recipe plus 5 different flavor variations in the recipe card! But if you're looking for more ways to customize this recipe and make it your own, you can try making this recipe:

• Without Protein- If you prefer to skip the protein powder, you can add an additional 1 and ¼ cups of oats instead.
• Blended- If you're a fan of the blended oatmeal trend, add all of the ingredients to a blender (except the add-ins) and blend on high until smooth. Fold in the add-ins and then bake as directed.
• Skip the Nut Butter- If you'd prefer this recipe without nut butter, simply omit it and add an additional ¼ cup of applesauce (or banana, pumpkin puree or Greek yogurt).
• Using Different Add Ins- Add whatever you'd like to mix in such as:
  • Berries (fresh or frozen- no need to thaw)
  • Raisins
  • Dried Cranberries
  • Chopped Nuts
  • Coconut
  • Chocolate Chips (or chopped chocolate)
• With Coffee- For a coffee flavored baked oatmeal, you can use strong coffee in place of the water. Add 1 teaspoon of vanilla extract, ¼ teaspoon of espresso powder and use Greek yogurt in place of applesauce.

Serving Ideas

• With Eggs: Frittata, egg white bites or boiled eggs are all great ways to round out your breakfast.
• With Meat: Try serving them alongside some bacon or sausage.
• With Fruit: Pair it with a side of fresh berries, sliced bananas or fruit salad for a delicious and balanced breakfast.
• Drinks: Enjoy it with a glass of orange juice, a hot cup of coffee or a mug of hot chocolate.
• On Its Own: These protein baked oatmeal cups are satisfying and delicious all on their own, which makes them perfect for a quick and nutritious breakfast on busy mornings.

Tips and Notes

• Using the Right Oats- Opt for old-fashioned rolled oats for the best texture and consistency in your baked oatmeal cups.
• Baking Immediately- Once you've mixed your ingredients, bake the oatmeal cups right away as the oats will continue to soak up liquid as the batter sits which will result in the wrong consistency.
• Adjust for the Protein Powder- I have tested this recipe with plant-based protein powders including pea and rice. Animal-based proteins tend to absorb less water, so if using one (such as whey) you may want to reduce the water in the recipe by a couple of tablespoons. If using a flavored protein, ensure it complements the flavor of the cups (such as vanilla).
• Prevent Sticking- This batter is stick so grease the muffin tin very well or use silicone liners to prevent the oatmeal cups from sticking and ensure easy removal after baking.

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And if you liked this recipe...

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Recipe Card