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
    July 28, 2018 at 11:22 am

    I am making these as gift jars. I know the customizable part is called “toppings” but could it be mixed right in? And what generic amount? I’d like to say “You may mix in 1/2 cup addition of your choice, for example, chocolate chips, walnuts, or blueberries.” Thoughts?

  • Reply
    Brandy Price
    May 29, 2018 at 10:06 pm

    How long do you think they last in the freezer, and how would you reheat them? 🙂

  • Reply
    March 7, 2018 at 2:20 pm

    Thank you for this recipe!! This has become one of my go tos for breakfast, I make a couple of batches and freeze them. I love that it’s customizable, I usually grind the oats in my bullet to give them more of a muffin consistency, and I have substituted the apple sauce for ripe banana and the protein powder for powder peanut butter and they’ve turned out great. Again, thank you for sharing this recipe!

  • Reply
    February 12, 2018 at 8:54 am

    How much is a scoop of protein powder? I only have packets

  • Reply
    Liza V.
    August 28, 2017 at 8:33 am

    These cups are delish, I followed the recipe and everything works great together…first time using hemp seeds, and I love the crunchy nuttiness. Thank you for all the options, I’m sure the next batch will be just as yummy!

  • Reply
    May 22, 2017 at 8:52 pm

    These were so delicious! I love baking with protein powder and this recipe was exactly what I was looking for. Made them last week with chocolate chips and blueberries. Didn’t have any hemp seeds on hand but added a T of ground flax seed. Turned out great! I wanted to know if I could add mashed up bananas as a new variety? Would I need to substitute anything for it? Maybe the honey and less applesauce? Can’t wait to make them again!

    • Reply
      Davida @ The Healthy Maven
      May 23, 2017 at 6:04 pm

      Hey Kristen! So happy you enjoyed. Just sub the applesauce for banana and they should work out perfectly 🙂 Feel free to decrease the honey as well if you don’t want too much sweetness.

  • Reply
    May 3, 2017 at 2:51 pm

    Do you have the nutrition information for these muffins? Thanks.

  • Reply
    April 8, 2017 at 10:13 am

    realize this recipe was posted some time ago but made them this morning and they are perfect! so glad to find a successful recipe using protein powder. stirred in some chia seeds and into my blueberry cups I added toasted pecans. Delicious! have some with chocolate chips – I am taking one on the road this morning for fuel during errands! thanks for sharing!

  • Reply
    March 20, 2017 at 12:15 pm

    Can’t wait to make these!
    Is it ok for kids to have protein powder?

  • Reply
    March 14, 2017 at 10:40 am

    Brillant recipe! I love your muffins and with coffee it’s just fantastic 🙂 I eat them for breakfast or after dinner, great taste!

  • Reply
    March 7, 2017 at 10:02 am

    What do you think about switching out the protein for peanut butter powder? Do you think that would work? Baking can be so tricky!

    • Reply
      Davida @ The Healthy Maven
      March 7, 2017 at 1:37 pm

      It’s hard to say when I haven’t tried it myself. I feel like it might work, but that may also make for a really heavy peanutty flavor. Let me know if you try it out!

  • Reply
    March 2, 2017 at 12:49 pm

    I followed the recipe exactly and was blown away. I am sharing this recipe with all my fitness friends. I didn’t expect much from a healthy, protein packed recipe, but they were genuinely really, really tasty. Thank you for sharing!

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