68 comments already!

Yum

 

Complete breakfast on the go or a snack packed with protein and only 2 g of sugar. Tastes like banana bread with a chewy oatmeal texture, easy to make and freezer friendly.

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If you are looking for healthy breakfast ideas, look no further. These baked oatmeal cups made with mashed banana, plant based protein powder and rolled oats offer a complete breakfast on the go. Also vegan and gluten free. Ever since I started using MyFitnessPal app to make sure I eat balanced, I was completely blown away how easy I over consumed carbs and didn’t get enough protein. Especially at breakfast time.

That’s how these healthy muffins were created. With 3 g of healthy fats, 9 g of complex carbs and 4 g of protein, these individual baked oatmeal cups truly offer a complete breakfast. And note only 2 g of sugar, naturally occurring, versus commercial oatmeal packets and protein bars with processed sugars and chemicals like aspartame and sucralose (so popular Quest bars fall into this category).

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I try to get majority of my daily carbohydrates intake before late afternoon, to fuel me for the day and not for the bedtime.:) These baked oatmeal cups are perfect for your morning commute to work, kids’ school lunches or for a crazy mom like me, who is often eating breakfast while doing 10 things at a time. They taste divine with a cup of coffee. I usually have 2.

The cups taste like banana bread with a chewy texture of an oatmeal. They are absolutely moist, simply delicious and couldn’t be easier to make. Double or triple the batch and freeze for later. I used Sunwarrior protein powder. Lately, I also have been enjoying Vega Sport. You can use whey protein. I wouldn’t recommend using any “weird” chalky tasting protein powders like hemp or pea.

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Banana Protein Baked Oatmeal Cups

Banana Protein Baked Oatmeal Cups

Ingredients

  • 3/4 cup mashed overripe banana (1+1/2 large banana measured after mashing)
  • 1/2 cup almond/soy/rice milk, unsweetened (I used almond)
  • 1/4 cup applesauce, unsweetened
  • 2 tbsp coconut oil, melted
  • 1 tsp pure vanilla extract
  • 1+1/4 cup rolled oats (use gluten free for GF version)
  • 1/2 cup vanilla plant-based protein powder (I used Sunwarrior)
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • Extra banana slices, for decorating
  • Cooking spray (I use Misto)

Directions

  1. Preheat oven to 375 degrees F and spray non-stick muffin tin with cooking spray.
  2. In a medium bowl, whisk together mashed banana, milk, applesauce, coconut oil and vanilla extract. Add oats, protein powder, baking powder, baking soda and gently stir until combined. Fill each tin 2/3 full and top with banana slice (if desired). Bake for 15 minutes and then broil for another 2-3 minutes or until golden brown. Remove from the oven and muffins are ready to eat immediately. Serve warm or cold.
  3. Storage Instructions: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.
http://ifoodreal.com/banana-protein-baked-oatmeal-cups/

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving = 1 cup:
Calories: 83.2
Total Fat: 3.2 g
Cholesterol: 0.0 mg
Sodium: 122.8 mg
Total Carbs: 9.6 g
Sugars: 2.4 g
Dietary Fiber: 1.3 g
Protein: 4.5 g
WW Points+: 2

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68 Comments

  1. Laura @ Raise Your Garden

    Love how packable these little oatmeal cups are. And you can freeze them?!? That’s great. Always on the go, we’re a family who’s looking for quick and easy sometimes!

    They look so darn cute in your muffin pan =)

    Reply
    • Olena

      Thanks Laura! Who doesn’t like cute and pack able healthy food. I wish they sold it at stores!!! When I travel. Darn, so hard to travel. Oh well.

      Reply
    • Olena

      I think I had everyone at those little banana slices.:) You would get full from 2. So good news.:)

      Reply
  2. Allison @ Clean Wellness

    Yum! I LOVE baked oatmeal and these look so portable and cute. I need to make these to pop in my lunch. Great recipe. I like the little banana slices in the middle -so adorable! I really need to start adding protein powder to some of my baking, I didn’t realize it could go in so many things!

    Reply
    • Olena

      Thank you, my dear! I have been really enjoying baking with protein powder since I got Sunwarrior and Vega. Love it! Guilt free desserts and treats and just everything with protein powder helps me see my abs sooner.

      Reply
  3. Olga G.

    These look delicious. You had me at banana bread with these. I can’t wait to make them. What do you put in your coffee? I used creamer ALL the time until I read the ingredients list…:( I’ve tried coconut milk and almond milk but it’s still too strong. Any suggestions? Thanks!

    Reply
    • Olena

      I add 1-2 tbsp 2% milk. Naturally sweetens the coffee. I can’t take black or with any other milk. Non negotiable lol.

      Reply
  4. Michelle

    Great idea! I am always looking for higher protein, easy breakfasts for the work week too. I will be trying these out this week.

    Reply
  5. Kat

    Just made them, added some blueberries, they turned out amazing! Thanks for all the recipes, love your blog!

    Reply
  6. Katie

    Could I use Vega One Nutritional Shake powder in place of the protein powder?

    Reply
    • Olena

      If it contains protein powder for most part then yes. I used Vega Sport protein powder in these another time.

      Reply
  7. Katie

    Thanks for the quick reply 🙂 I made these tonight (with vanilla vega one nutritional shake powder) and they are really good! And I can’t believe I didn’t have to add any extra sugar! So awesome! Thanks so much for the recipe! Will make these again.

    Reply
    • Olena

      Awesome! Yes, you don’t need extra sugar – banana is sweet plus protein powder is sweetened with stevia. I love Vega. I absolutely love my Vega Sports protein powder. I want to hug and sleep with it.:) I cook so much with it, I should share more I think.:) Anyways, enjoy the cups.

      Reply
  8. Bridget Lenè

    I made these and put strawberry preserves and peaches in it since I found the recipe and had forgotten to buy bananas! They tasted wonderful! Great idea!

    Reply
  9. afi

    Just made these but couldn’t keep them long enough! They were devoured (I got only ONE) by my family. Next time, I’m going to make a double batch.
    Thanks Olena for all these delicious recipes!

    Reply
    • Olena

      You are welcome, Afi. Believe it or not I had the same problem in my house with 3 men. I literally been baking all week. It’s all about muffins in my house this week.LOL

      Reply
  10. sarah

    Could I use any oil in place of the coconut oil? Like vegetable and canola?

    Reply
  11. Jordan

    I’m nursing (kid is 7 mo and nurses about 5-6 a day) but am looking for ways to up my protein, especially in the morning. (And oatmeal is awesome for milk production!) Do you know if plant-based protein powders are safe for nursing moms? I read that I probably shouldn’t be using the whey powders.

    Reply
    • Olena

      If I were nursing, I would. I don’t see anything wrong with plant based clean protein powder. But that’s my opinion. 🙂

      Reply
  12. Jen Smith

    Wow, these turned out delicious and very light! Thanks for sharing!

    Reply
    • Olena

      Seems like everyone does.:) Even my mom called me to mention the cute banana. Thank you, Raquel!:)

      Reply
    • Olena

      Unfortunately no. Any substitution would require adjustment in flavours so I can’t say. Sorry.

      Reply
  13. Stephanie

    Love this recipe! I used powdered peanut butter instead of vanilla protein powder, how much do you think the nutritional information changes based on that?

    Reply
  14. Mandy

    Thank you for the recipe! Can I sub whey protein powder for the plant based?

    Reply
  15. cj

    I added walnuts to my oatmeal cups. For some reason, they ended up being quite crumbly/soggy. I’m not sure why. They would just not hold together! The taste was pretty good, though I definitely have a sweet tooth so I will likely add cinnamon or let my bananas ripe a while longer next time I try to make these. Thanks for the recipe! 🙂

    Reply
    • Olena

      That is strange. Obviously, you had excess wet ingredients and not enough of dry ones. What protein powder did you use?

      Reply
  16. Christine

    Thank you so much for this recipe! I made it as a bread because I couldn’t find my muffin tin (just moved) and with chocolate protein powder as that’s all I had! It tasted absolutely amazing! I always hated baking because of my personal guilt association until I discovered your clean eating recipes. Thanks again!

    Reply
    • Olena

      Yeah, whatever works and you obviously made it work. Good to know this batter works as a bread.:) Baking needs a bit of tweaking and can be enjoyed without the guilt.:)

      Reply
    • Olena

      You could substitute protein powder for extra oats. I haven’t tried that though but I think you should be fine. You also might want to add a bit extra sweetener and vanilla extract to compensate for the flavours in protein powder.

      Reply
        • Olena

          No. Quick rolled oats are a great alternative to your favourite oatmeal. They are not pre-cooked but rather the grains are cut into pieces and rolled thinner than regular rolled oats, allowing them to be cooked quickly when added to warm water, milk or other cooking liquid. You can use either in this recipe.

          Reply
    • Olena

      No, you can’t omit protein powder. You might be able to replace it with extra oats or almond meal but then you have to compensate for the lost flavour from protein powder. I haven’t tried that but you can experiment.

      Reply
  17. Elisheva

    Hi! Was just wondering if we can imitbor replace the protein powder.??? I’m not such a fan… Would love to try these tomorrow! Thanks

    Reply
  18. Amber

    OMG. WOW. Thanks for sharing. These are going to make a great on-the-go breakfast. Didn’t grind up the oats, left them whole. Used only eggs whites. Had to cook these about 30-35 minutes to get them cooked all the way.

    Reply
  19. Stephanie @ Whole Health Dork

    I made these last night for my mom to have for breakfast (she’s just had rotator cuff surgery on her dominant side). I had to sample a few to make sure they tasted good and they were delicious! I love that I was able to make her something healthy and tasty! Thanks so much for sharing!

    Reply
  20. Jan DePatty

    I must have something wrong….mine came out too moist and we’re just a blob….they were tasty though…I just ate them with a spoon. I even tried baking them longer.

    Reply
    • Olena

      Did you use plant based protein powder or whey? Had to be plant based. That’s the only problem I could think of.

      Reply
  21. Suzette

    My sister introduced me to these and they’ve been my go to, so easy. Bananas are a go to staple though ( in sugar-free baking) and I was starting to get banana’ed out. So I tried this recipe using baked sweet potato instead. It turned out well; I ate the first batch quickly and am working on the second. I used a touch more almond milk the first time and don’t think I needed it so this time I just used more apple sauce. I know almost nothing about baking so I’m glad it turned out.

    Reply
  22. Angie

    These are amazing! I used all natural whey protein and can’t believe how wonderful they are. Like textured banana bread, not spongy at all like most things with protein powder get. These are my new pre workout snack. Thank you!

    Reply
  23. Linaka

    I have Jay Robb Egg White Protein Powder every day in a smoothie. Do you think this kind of protein powder will work too? Thanks! I love things like this that I can give my 5 yr. old for breakfast before hurrying off to Kindergarten.

    Reply
    • Olena

      I have never bought egg protein powder. Is it “thirsty” or similar to whey in absorbency? These wouldn’t work with whey. Considering egg protein puffs up better than whey you could try, might need more or less of it.

      Reply
  24. natalie

    This looks amazing!! I am loving your website!!!. I have a quick question…Do you spray the muffin pan with cooking spray before you add the mix? or the mix goes directly into the pan? thank you!!! 🙂 I will making this as soon as my bananas ripen a little more 🙂

    Reply
  25. TRACY

    OK this is a big winner! I used GNC protein powder (pina colada flavor), and i added cinn, all spice and nutmeg. otherwise, followed exactly, and i couldn’t believe how good these came out. perfectly delicious, looked exactly like the picture, and make exactly a doz as indicated. this is now a staple in my recipie box. Thank you!

    Reply
      • Mira

        Thank you Olena. I have just discovered your blog today and spent whole afternoon looking around and reading your posts and recipes. Already made the chocolate protein balls and they are delish :). Your blog is really interesting. Thank you xx

        Reply
        • Olena

          That is awesome! Awe, thank you! It must have been my unfiltered thoughts that drew you in LOL. Actually they are a bit filtered. Real life is way more raw.:)

          Reply

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