breakfast gluten-free oatmeal/granola

Customizable Protein-Packed Oatmeal Cups

January 25, 2019

With 11 grams of protein in each cup, these customizable protein-packed oatmeal cups make for the perfect breakfast on the go. Customize, bake and then keep them in the freezer so you always have a healthy breakfast waiting for you!

With 11 grams of protein in each cup, these customizable protein-packed oatmeal cups make for the perfect breakfast on the go. Bake then and then keep them in the freezer so you always have a healthy breakfast waiting for you!This recipe nearly led to a nervous breakdown. It also led to the easiest, most-filling breakfast of all time, but a nervous breakdown nonetheless.

Protein powder and I have an odd relationship. We kind of like each other, don’t quite understand the purpose of one another and neither of us enjoy the process of baking together. And yet I still have it in my home at all times.

I’ve said in the past that I’m not a huge protein powder person. Our complicated relationship plays a huge role in that, but mostly I just don’t find myself needing it. I can almost always get enough protein from whole foods with every meal.

With 11 grams of protein in each cup, these customizable protein-packed oatmeal cups make for the perfect breakfast on the go. Bake then and then keep them in the freezer so you always have a healthy breakfast waiting for you!But with breakfast, I struggle. In the summer it isn’t so bad because I usually stick to fruit and greek yogurt or maybe a protein shake. But in the winter, I want ALL THE OATMEAL. But let’s be real oatmeal is only filling for about an hour…no matter how much peanut butter you top it with.

I want my oatmeal, and my protein and I want to eat it too.

So I set out on a mission to create a higher protein oatmeal that could easily be packed for breakfast on the go. Admittedly, I rarely eat breakfast on the go (unless it’s from my kitchen back into bed..) but at least 80000 of you have requested easy breakfast recipes that can be packed ahead of time and I’m certainly not complaining if I don’t have to stand over the stove in my pre-coffee phase so I happily obliged.

With 11 grams of protein in each cup, these customizable protein-packed oatmeal cups make for the perfect breakfast on the go. Bake then and then keep them in the freezer so you always have a healthy breakfast waiting for you!What resulted were these Customizable Protein-Packed Oatmeal Cups. Round 1 was not my fav. They were a little tough, which is basically always my experience with baking with protein powder. I thought about turning the towel in but then I thought about all of your shinning faces, and I got back to work.

I’m kidding. I’m just too stubborn to quit.

Round two resulted in these babies which taste delightful but I can’t get over the fact that they kind of look like muffins.

If you’ve interacted with me in the last couple of days, you’ve probably been asked if they look like cups or muffins. I still can’t decide, but the thought was literally keeping me up at night so I had to flip a coin.

Cups it is! But whatever you want to call them, they are delicious, easy to make, ultra-customizable and pack a serious punch with 11 grams of protein in each cup.

How To Make Protein Oatmeal Cups

Baking these oatmeal cups is similar to making muffins with a few swaps to increase the protein. The main protein punch comes from whey protein powder and greek yogurt.

The rest is all pretty straight-forward with rolled oats as the base, cinnamon and sea salt for taste and eggs and applesauce to help bind the protein cups together.

The customization is really up to you. I offered a few suggestions below but feel free to mix-in your favorites. Make them your own!


Customizable Protein-Packed Oatmeal Cups

  • Prep Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 12 cups 1x


  • 3 cups rolled oats (gluten-free if necessary)
  • 3 scoops protein powder (about 29 grams each)*
  • 1 tsp baking powder
  • 1 tsp ground cinnamon
  • 1/2 tsp sea salt
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup plain 0% greek yogurt
  • 2 T coconut oil, melted
  • 1/4 cup honey
  • 1 cup unsweetened almond milk
  • 2 T hemp seeds
  • toppings: chocolate chips, blueberries, peanut butter etc…


  1. Preheat oven to 350 degrees F.
  2. In a large bowl combine oats, protein powder, baking powder, cinnamon and sea salt.
  3. In a separate bowl combine eggs, vanilla extract, applesauce, greek yogurt, coconut oil, honey and almond milk.
  4. Add wet ingredients to dry and stir to combine.
  5. Grease a muffin pan very well with coconut oil.
  6. Divide batter evenly among muffin tin.
  7. Stir in toppings of choice into each one.**
  8. Sprinkle hemp seeds evenly across cups.
  9. Bake for 15-20 minutes (mine took 18 minutes).
  10. Let cool for 20 minutes before removing to cool completely.
  11. Store in an airtight container on the counter for up to 5 days.
  12. *These freeze well. I take two out in the morning and microwave it for 20-30 seconds.

I use North Coast Naturals 100% ISO Whey in Vanilla **I did one row with 2 T of chocolate chips, 1 row with 1/4 cup of blueberries and 1 row with 1 tsp of peanut butter drizzle on each cup.

Looking for a protein-packed breakfast you can make your own? These Customizable Protein Oatmeal Cups are healthy, have 11 grams of protein and are a great on-the-go breakfast for everyday #proteinpacked #oatmealcups

Oatmeal obsessed? Try these other baked oatmeals:


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  • Reply
    February 2, 2017 at 10:52 am

    I have tried multiple attempts at making a tasty protein muffin, complete with protein powder, and this is the first recipe that actually accomplished that! Tasty, moist and customizable muffins. Thank you for this!

  • Reply
    September 5, 2016 at 5:26 pm

    Are these suppose to be super moist? I cook mine for 35 minutes and they are still very moist on the inside – seems almost undercooked.

    I do like them though – I’ve done chocolate chip, pumpkin (1 can of pumpkin puree), blueberry, and banana (3 bananas) nut. Just want to know if they are suppose to be this moist or if I’m doing something wrong.

    • Reply
      Davida @ The Healthy Maven
      September 6, 2016 at 10:05 am

      They’re definitely moist, but adding pumpkin and banana is probably what’s making them seem more moist than usual.

  • Reply
    August 1, 2016 at 12:34 pm

    What do you think about subbing out with oats with cooked quinoa? or maybe quinoa flakes?

  • Reply
    Michelle Ovalle
    July 9, 2016 at 5:14 pm


    I was just wondering if you had the full nutrition information for these muffins. They sound delicious, and just want to make sure they fit into my diet. Thanks so much!


  • Reply
    April 20, 2016 at 10:06 am

    Just a note – while it may seem obvious to most cooks that the wet and dry ingredients should be mixed together to make the batter, your recipe skips that step. I taught myself to cook by just following online recipes. Without any experience in the kitchen, that missing that step could cause some confusion. That said, I made these for my daughter this morning and they are really delicious!

    • Reply
      Davida Kugelmass
      April 20, 2016 at 12:42 pm

      You are so right! Just went in and updated the recipe. Thanks for pointing out the confusion. Glad you enjoyed!

  • Reply
    Courtney B
    December 14, 2015 at 2:56 pm

    Do you know how many calories are in each cup?

  • Reply
    November 18, 2015 at 2:39 pm

    I have made a batch of these every week for the last month – they’re easy, tasty, and give me the basic recipe proportions so that I can change them up a little each time. Bottom line, thank you for sharing this awesome, time-saving breakfast idea!

    • Reply
      Davida Kugelmass
      November 19, 2015 at 9:31 pm

      Aw I’m so happy to hear that! I’m working on a dairy-free version so I’ve had a bunch of testers laying around that I’ve been munching on. Glad you love them!

  • Reply
    September 20, 2015 at 4:50 pm

    I was worried about the batter because it was very liquidy…but at 21 minutes they came out okay! A little more chewy than my go to oatmeal muffins (which are half oatmeal half whole wheat flour) but they are still good. Protein and nut free! Just what I need for nutrition break with my decaf at school!

  • Reply
    September 19, 2015 at 12:35 pm

    Can these be made without the protein powder?

    • Reply
      Heather Lohnes
      February 16, 2016 at 8:26 pm

      Yes I used flour for my muffins

  • Reply
    September 17, 2015 at 2:32 pm

    love the oatmeal cups. one question – what is the calorie count per cup?

    • Reply
      April 28, 2019 at 4:20 pm

      I’ve made these before and they were delicious. I’m now dairy and egg free (fingers crossed just temporarily) and was wondering if I could sub flax eggs and coconut yogurt for the eggs and Greek yogurt? I’ve never baked with vegan yogurt before…

  • Reply
    Eric beaudoin
    July 14, 2015 at 12:26 am

    Hi there! These cuffins are excellent! For those of you asking about the nutritional facts, here what I came with: (for the protein powder, I used Vega Protein vanilla with 15 g of proteins/scoop… Which might explain why I only got 8g of protein/cup. I also didn’t have any hemp seeds on hand.)
    So 148 cal per “cuffins” ; 4.5g of fat; 19g of carbs; 8g of proteins.
    Thanks for the recipe!!!

  • Reply
    July 2, 2015 at 2:28 am

    looks great. can i substitute anything for the protein powder?

    • Reply
      Davida Kugelmass
      July 8, 2015 at 6:42 am

      I haven’t tried it myself but you could try some ground up rolled oats (oat flour) in place. But again I’ve never tested it. Let me know if you have any luck!

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