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Healthy Pumpkin Oatmeal Cups: Easy Meal Prep Breakfast

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These healthy pumpkin oatmeal cups are the perfect grab-and-go breakfast that tastes like fall. Made with wholesome ingredients like oats, pumpkin, and maple syrup, they’re meal prep friendly, naturally sweetened, and customizable with your favorite mix-ins.

Ingredients

Scale
  • 2 cups rolled oats (use certified gluten-free if needed)
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 2 large eggs, room temperature
  • 1/3 cup maple syrup (or honey)
  • 1/4 cup unsweetened applesauce
  • 1/4 cup milk (any kind works)
  • 2 tablespoons coconut oil, melted (or avocado oil)
  • 1 teaspoon vanilla extract
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup chocolate chips, chopped walnuts, pecans, dried cranberries, or raisins (optional)

Instructions

  1. Preheat your oven to 350°F (175°C). Line a 12-cup muffin tin with silicone or paper liners. If using paper liners, spray them lightly with non-stick cooking spray.
  2. In a large bowl, whisk together the wet ingredients: 1 cup pumpkin puree, 2 large eggs, 1/3 cup maple syrup, 1/4 cup unsweetened applesauce, 1/4 cup milk, 2 tablespoons melted coconut oil, and 1 teaspoon vanilla extract. Whisk until smooth and fully combined.
  3. In a separate bowl, mix the dry ingredients: 2 cups rolled oats, 2 teaspoons pumpkin pie spice, 1 teaspoon cinnamon, 1 teaspoon baking powder, and 1/4 teaspoon salt. Stir with a fork or whisk to distribute the spices evenly.
  4. Pour the dry ingredients into the wet ingredients. Fold together with a rubber spatula until just combined. Do not overmix. If adding chocolate chips or nuts, fold them in now.
  5. Let the batter rest for 5 minutes. This allows the oats to absorb some liquid, helping the cups hold their shape.
  6. Scoop the batter evenly into the prepared muffin cups, filling each cup almost to the top (about 3/4 full).
  7. Bake for 18-22 minutes, or until the tops are set and a toothpick inserted in the center comes out clean. The edges should be golden brown.
  8. Let the cups cool in the pan for 5 minutes, then transfer them to a wire cooling rack.
  9. Cool completely before storing to prevent sogginess.

Notes

Don’t skip the 5-minute rest time for the batter—it helps the oats absorb liquid and improves texture. Watch baking time closely; overbaked cups become dry. Use room temperature eggs to prevent coconut oil from solidifying. For best results, let cups cool completely before storing. These freeze beautifully for up to 3 months. Flavor improves after a day in the fridge.

Nutrition

Keywords: pumpkin oatmeal cups, healthy breakfast, meal prep breakfast, pumpkin recipes, oatmeal cups, fall breakfast, grab-and-go breakfast

Find it online: https://emmastirs.com/healthy-pumpkin-oatmeal-cups-easy-meal-prep-breakfast/