Name: Wholesome Baked Banana Oatmeal Cups
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: North American
Ingredients: 1 ripe banana, mashed (approx ⅓ cup); 1 egg; 2 tbsp coconut oil, melted; ¾ cup unsweetened almond milk (I used Silk unsweetened vanilla); ¼ cup maple syrup; 2 cups rolled oats; 1 tsp cinnamon; ¾ tsp salt; 1 tsp baking powder; 1 cup fruit of choice; Additional optional toppings: mini chocolate chips, peanut butter, coconut, walnuts or other nuts or seeds

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Bird's-eye view of two baked banana oatmeal cups next a muffin tray on top of a tropical leaf and a white backdrop.

These baked banana oatmeal cups are nutritious, delicious, and a great balanced breakfast option. They’re conveniently made in individual portions to make them the perfect grab and go meal prep breakfast! The star ingredient? Nourishing rolled oats. Top them off with mini chocolate chips, a dollop of peanut butter, coconut flakes, walnuts, or other nuts and seeds.

Plus, these baked oatmeal cups take just 35 minutes, and the recipe yields 12 muffins. So in a small amount of time, you’ve already got breakfast for many days ahead (or many mouths!)

As you know, this registered dietitian is a big fan of getting the day started with some good fuel in the tank, and these easy-to-grab baked oatmeal cups help keep to a swift morning routine, and one that gives you nutrient-dense, fiber-rich fuel for the day at that!

I like to start the day with a meal that’s going to support balancing my blood sugars with some protein, fat and fiber rich carbs, all of which are found in these little treats! ( my gut and heart also thank me for it) Having Healthy Meal Prep Breakfast Recipes ready to go makes all the difference on busy mornings!

Speaking of, I also LOVE a good baked oatmeal recipe. It’s a smooth transition from my cozy bed into the day ahead. And with a boost of extra potassium from the bananas, you’re adding vital minerals to a delicious breakfast treat!

But if bananas for breakfast is your norm and you’re looking for something new, try out my blueberry baked oatmeal for the same satisfaction of the baked oats, but an extra tang of flavour and antioxidants from the berries!So let’s get down to the main Qs you all may have about oats. (I know I did! They’re one of my fave things to eat, but I didn’t know everything about them, so I decided to dive into some facts!)

How Much Nutrition Is In Rolled Oats?

Did you know rolled oats contain the same amount of phytochemicals, minerals, protein, and fiber as the much hyped steel-cut oats do? They’re both less processed than quick oats and instant oatmeals, and consist of the whole “groat” or inner kernels after they’re removed from the harder shell or “hull” that we don’t eat. Rolled oats are steamed then rolled by large drums, whereas steel-cut oats are just chopped by steel blades. [Source]

A 40 gram serving of rolled oats contains 1.7 mg of iron, 140 mg of potassium, 5 grams of protein, and 4 grams of fiber. The fiber contained in oats is called “soluble” fiber—which can help keep our cholesterol levels stable and blood sugars steady.

Are There Carbs in Rolled Oats?

Oats do contain carbohydrates, about 11% of that is soluble fiber and the rest is starch. They’re naturally low in sugar with only about 1% of those carbs from sucrose.

If you’re still on the fence about carbs, let’s clear things up. Carbs are our friends! They are the primary source of fuel for our body, and the preferred source for our muscles and brain! These whole grain based carbs (like farro, barley, quinoa, potatoes) are critical for our essential organs and their healthy functioning.

Can you Freeze Cooked Oatmeal?

You bet! To Freeze Cooked Oatmeal, make sure it’s sealed air-tight and in a freezer-safe container. I also like to use the method of storing in a reusable ziplock bag, separatign layers with parchment paper to make sure the pieces don’t stick. Store for up to a month and when you want to defrost it, you can use the microwave, oven or stove top.

What Toppings Are Good for Baked Oatmeal?

Baked oatmeal, and these little cups, both have endless combinations of toppings. I love mixing it up to keep this dish interesting so you’ll have a hard time growing tired of such an energizing and healthy breakfast! Here are a few of my favorite combinations:

Peaches with blackberries and cashews
Toasted coconut and blueberries
Raspberries and cacao nibs
Peanut butter and banana
Or for a savory twist…sauteed veggies and a poached egg. One of my favorites!

Oatmeal is pretty dang easy to make, but who ever complained about it being EASIER?! Because this recipe is made in single serve portions, they’re great for school lunches or warmed up for a quick after school snack. Mix and match your fave toppings: like my hubby’s fave: blueberry coconut, or mine: peanut butter banana!

So how do you make these baked oatmeal cups? Follow the recipe below!

Bird's-eye view of two baked banana oatmeal cups between a bowl of blueberries and a bowl of shredded coconut on top of a tropical leaf and white backdrop.

Did You Make This?

If you made this recipe don’t forget to snap a pic and tag me in your photos on Instagram @lindsaypleskot so I can see your little breakfast treats! And if you loved it, I so appreciate your star ratings and reviews below! Have any questions, pop them in the comments below, I love hearing your feedback!