Banana Oat Oatmeal Cups

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Recipe: Banana Oat Oatmeal Cups

  • Prep time: 10 minutes

  • Cook time: 20–25 minutes

  • Servings: 12 muffins

Ingredients

  • Oats: 3 cups Old Fashioned Rolled Oats (not instant/quick oats)

  • Bananas: 2 large, very ripe bananas (the spottier, the better)

  • Eggs: 2 large eggs

  • Milk: 1 cup (Dairy, Almond, or Oat milk all work)

  • Sweetener: 1/4 cup Maple syrup or Honey

  • Leavening: 1 tsp Baking powder

  • Flavor: 1 tsp Vanilla extract, 1 tsp Cinnamon, 1/4 tsp Salt

  • Mix-ins (Optional): 1/2 cup Chocolate chips, walnuts, or blueberries

Instructions

  1. Preheat & Prep: Heat your oven to 175°C (350°F). Grease a 12-cup muffin tin thoroughly with non-stick spray or coconut oil.

  2. Mash: In a large bowl, mash the bananas until they are liquidy with very few lumps.

  3. Wet Ingredients: Whisk in the eggs, milk, maple syrup, and vanilla extract until well combined.

  4. Dry Ingredients: Stir in the oats, baking powder, cinnamon, and salt. Fold in your chosen mix-ins.

  5. Rest: Let the mixture sit for 5 minutes. This allows the oats to soak up some liquid, ensuring they don’t turn out dry.

  6. Bake: Divide the batter evenly among the 12 muffin cups. Bake for 20–25 minutes, or until the centers feel firm to the touch.

  7. Cool: Let them cool in the pan for 10 minutes before removing.

Nutritional Info (Per Muffin)

Values are estimates based on standard ingredients.

Nutrient Amount
Calories 145 kcal
Protein 5g
Fiber 3.5g
Sugar 8g
Healthy Fats 3g

Benefits

  • Sustained Energy: High in complex carbohydrates and fiber, preventing the mid-morning sugar crash.

  • Heart Healthy: Soluble fiber from oats helps manage cholesterol levels.

  • Digestive Aid: The resistant starch in bananas and high fiber in oats support gut health.

  • Naturally Gluten-Free: Just ensure your oats are certified GF.

Tips for Success

  • The Banana Rule: If the peel isn’t brown-speckled, the muffins won’t be as sweet or moist.

  • Don’t Use Liners: These muffins tend to stick to paper liners. It is best to grease the tin directly or use silicone muffin molds.

  • Meal Prep King: These freeze beautifully. Wrap them individually and microwave for 30–45 seconds for a “fresh-baked” feel any day of the week.

Q&A

Q: Can I make these vegan?

A: Yes! Replace the 2 eggs with “flax eggs” (2 tbsp ground flaxseed mixed with 6 tbsp water, let sit for 5 mins).

Q: Why are my muffins “mushy”?

A: This usually happens if the bananas were exceptionally large or if the oats didn’t have time to soak before baking. Make sure to let the batter sit for 5 minutes before putting it in the oven.

Q: Can I use Quick Oats?

A: You can, but the texture will be much softer and less “chewy.” Avoid Steel Cut oats, as they won’t soften enough in the oven.

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