Baked oatmeal cups are oatmeal you can eat with one hand. This apple cinnamon version swaps the usual butter and oil for Greek yogurt, which keeps the cups moist and brings the protein up to about 18 grams per serving.
They taste like apple crisp, they freeze beautifully, and one pan of 12 covers six breakfasts.
Why You’ll Love This Recipe
- About 18g protein and 6g fiber per serving of 2 cups
- Tastes like apple crisp with no refined flour or butter
- Freezes for 3 months for easy mornings
- About 10g of fat per serving
Ingredient Notes
Use old-fashioned rolled oats for the best chew; quick oats work but make the cups softer. Plain nonfat Greek yogurt is what keeps these moist, so do not swap in regular yogurt. Dice the apple small, about 1/4 inch, so every cup gets some in each bite.
How It Comes Together
- Mix the wet ingredients, then the dry
- Fold in apples and walnuts
- Bake 25 minutes in a greased 12-cup tin
Full measurements and step-by-step directions are in the recipe card below.
Nutrition snapshot: ~18g protein / ~341 cal per serving. Calorie needs vary, so adjust portions to fit your own goals.
Tips and Swaps
- Line the tin with silicone liners for no-stick cups.
- Swap the walnuts for pecans, or leave them out for a nut-free version.
- Serve with an extra spoonful of Greek yogurt on top for about 6g more protein.
- Try diced pear in place of apple for a change.
More Recipes You’ll Love
- Banana Nut Protein Pancakes
- Carrot Cake High Protein Bagels
- This Week’s 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
- 7-Day Calorie Deficit Meal Plan (GLP-1 Friendly)
Frequently Asked Questions
How do I store baked oatmeal cups?
Refrigerate in an airtight container for 5 days or freeze for up to 3 months.
Can I reheat them from frozen?
Yes. Microwave a frozen cup for 45 to 60 seconds, or thaw overnight in the fridge first.
Can I make baked oatmeal cups without eggs?
Eggs help the cups set. For an egg-free version, try a flax egg for each egg, but expect a softer texture.
Can I use quick oats?
Yes, but the cups will be softer and denser than with old-fashioned oats.
How many cups equal one serving?
Two cups, which is about 341 calories and 18g protein per the recipe card estimate.
Are these GLP-1 friendly?
They are a moderate-portion, protein-forward breakfast. Needs vary, so check with your provider if you are on a GLP-1 medication.
Recipe
Apple Cinnamon Greek Yogurt Baked Oatmeal Cups
Ingredients
- 3 cups old-fashioned rolled oats
- 2 cups nonfat plain Greek yogurt
- 3 large eggs
- 1/2 cup 2% milk
- 1/2 cup unsweetened applesauce
- 3 tbsp pure maple syrup
- 2 tsp baking powder
- 1 tbsp ground cinnamon
- 2 tsp vanilla extract
- 1/2 tsp salt
- 2 cups diced apple about 2 medium
- 1/4 cup chopped walnuts
- cooking spray for the tin
Instructions
- Preheat: Heat the oven to 350°F and spray a 12-cup muffin tin well.
- Mix the wet ingredients: In a large bowl, whisk the Greek yogurt, eggs, milk, applesauce, maple syrup and vanilla until smooth.
- Mix the dry ingredients: In a second bowl, stir together the oats, baking powder, cinnamon and salt.
- Combine: Pour the wet mixture into the dry mixture and stir until just combined.
- Fold in the extras: Fold in the diced apple and walnuts.
- Fill the tin: Divide the batter among the 12 cups, filling each about three-quarters full.
- Bake: Bake for 25 minutes, until the tops are golden and the centers are set.
- Cool: Cool in the pan for 10 minutes, then lift the cups out onto a rack.
Notes
Nutrition
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