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Healthy Pumpkin Baked Oatmeal Cups: Easy Meal Prep

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These healthy pumpkin baked oatmeal cups are the perfect grab-and-go breakfast, made with simple ingredients and warm pumpkin spice. They’re meal-prep friendly, delicious, and come together in under 30 minutes.

Ingredients

Scale
  • 2 cups rolled oats (use certified gluten-free if needed)
  • 1 teaspoon baking powder
  • 1 ½ teaspoons pumpkin pie spice (or mix 1 teaspoon cinnamon, ½ teaspoon nutmeg, ¼ teaspoon ginger, and a pinch of cloves)
  • ½ teaspoon salt
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • ½ cup milk (dairy or non-dairy like almond or oat milk)
  • ⅓ cup maple syrup (or honey)
  • 2 large eggs (room temperature)
  • 2 tablespoons melted coconut oil (or unsalted butter)
  • 1 teaspoon vanilla extract
  • Optional mix-ins: ¼ cup chopped pecans, ¼ cup dark chocolate chips, or ¼ cup dried cranberries

Instructions

  1. Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or lightly grease with coconut oil.
  2. Grind 1 cup of the rolled oats in a blender or food processor until they resemble a fine flour (about 30 seconds). Set aside.
  3. In a large mixing bowl, combine the dry ingredients: the remaining 1 cup of whole rolled oats, the oat flour, baking powder, pumpkin pie spice, and salt. Whisk until evenly distributed.
  4. In a separate medium bowl, whisk together the wet ingredients: pumpkin puree, milk, maple syrup, eggs, melted coconut oil, and vanilla extract. Whisk until smooth and fully combined.
  5. Pour the wet ingredients into the dry ingredients. Stir gently with a spatula until just combined. Do not overmix.
  6. Fold in any optional mix-ins like chopped pecans or chocolate chips.
  7. Divide the batter evenly among the 12 muffin cups. Each cup should be about ¾ full.
  8. Bake for 18–22 minutes, or until the tops are set and a toothpick inserted into the center comes out clean.
  9. Let the cups cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.
  10. Once cooled, store or serve immediately.

Notes

For best texture, use rolled oats rather than instant oats. Grinding half the oats into flour helps the cups hold together better. Use room temperature eggs to prevent coconut oil from seizing. Let cups cool completely before storing to avoid sogginess. These freeze beautifully for up to 3 months.

Nutrition

Keywords: pumpkin baked oatmeal cups, healthy breakfast, meal prep, oatmeal cups, pumpkin spice, grab-and-go breakfast

Find it online: https://oracooks.com/healthy-pumpkin-baked-oatmeal-cups-easy-meal-prep/