Take your oatmeal to go with these perfectly portioned and portable Pumpkin Baked Oatmeal Cups! Slather with nut butter for a hearty, wholesome breakfast that tastes like dessert. 


Hello, hello! Just your friendly neighborhood Oompa Loompa popping in with yet another pumpkin recipe. And you thought I was joking when I said “I hope you like pumpkin”. HA!

In all honesty though, it was never my intention to turn this little blog into a virtual pumpkin shrine. It just sort of… happened. Kind of like when I had some leftover pumpkin sitting in my fridge and it just sort of *fell* into these oatmeal cups. Oops. #sorrynotsorry

 Pumpkin Baked Oatmeal Cups (Vegan & Gluten Free) | The perfect grab & go breakfast! www.bytesizednutrition.com


I almost didn’t even post this recipe simply because I was afraid I’d scare you away with too much pumpkin. But then, as I was sitting there munching on a Pumpkin Baked Oatmeal Cup for the umpteenth day in a row, I realized that not sharing this recipe would be a complete disservice to you. These oatmeal cups are the ultimate grab-(and slather with almond butter)-and-go breakfast or snack. They’re easy to throw together, perfectly pre-portioned, taste great either cold or warm, and can be stored in the freezer in case of a breakfast emergency. What more could you ask for?!



So my apologies if you happen to be one of those rare mystical creatures that’s NOT enthralled by the sight of the orange squash. But it’s October and these babies deserve their their time to shine.


Pumpkin Baked Oatmeal Cups (Vegan & Gluten Free) | The perfect grab & go breakfast! www.bytesizednutrition.com


So while we’re on the topic of pumpkin, let’s chat a little about what this orange gourd brings to the table (you know, besides pies, lattes and these oatmeal cups…)

Believe it or not, each of those adorable little jack o’lanterns is a powerhouse of nutrients. I mean, just take a look at these stats…

One cup of cooked pumpkin contains:
3 grams of fiber
1/3 DV (Daily Value) of Vitamin C
245% of the RDA (Recommended Daily Allowance) of Vitamin A

And that’s is in addition to the countless carotenoids, antioxidants and important B-complex vitamins (i.e. folate, niacin, etc.) that are also hiding in there.
Holy nutrients, batman.

Oh, and the best part? You get all that (and more!) for the low, low price of 83 calories per cup of canned pumpkin (49 calories if you cook it yourself). Now that’s what I call a deal.

So go ahead and enjoy ALL the pumpkin this fall. And if anyone gets on your case about being “basic”, just tell them you’re doing it for your health.


Pumpkin Baked Oatmeal Cups
Yields 12
Take your oatmeal to go with these perfectly pre-portioned and portable Pumpkin Baked Oatmeal Cups! Slather with nut butter for a hearty, wholesome breakfast that tastes like dessert.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
  1. 2 tbsp ground flaxseeds + 6 tbsp water (or substitute 2 eggs)
  2. 2 overripe bananas
  3. 1/4 cup natural almond butter
  4. 3/4 cup pumpkin puree (NOT pumpkin pie filling)
  5. 3/4 cup unsweetened vanilla almond milk (or other milk of choice)
  6. 2 tbsp pure maple syrup
  7. 1 tsp vanilla extract
  8. 2 1/2 cups rolled oats (GF certified if necessary)
  9. 1 tbsp baking powder
  10. 1 tbsp pumpkin pie spice
  11. 1 tsp ground cinnamon
  12. 1/4 tsp salt
  13. 1/3 cup dried cranberries
  14. 1/3 cup chopped pecans
  1. Preheat oven to 375 degrees and spray a muffin tin with non-stick spray.
  2. Add flaxseeds and water to a small bowl and whisk to combine. Set aside for at least 5 minutes, or until the mixture has thickened and formed a gel.
  3. Mash bananas in a large mixing bowl. Add almond butter, pumpkin, milk, maple syrup, vanilla, and flaxseed mixture. Mix to combine.
  4. Add oats, baking powder, pumpkin pie spice, cinnamon and salt to the bowl with the wet ingredients and stir until well combined.
  5. Fold dried cranberries and chopped pecans into the batter until evenly distributed.
  6. Spoon batter into prepared muffin tin and bake until muffins are set and tops are lightly golden brown, about 20-25 minutes.
  7. Allow muffins to cool for at least 20 minutes before removing from muffin tin.
  8. Store muffins in an airtight container in the refrigerator or freezer.
  1. Feel free to substitute other mix-ins in place of the cranberries and pecans (i.e. chocolate chips, shredded coconut, walnuts, etc.)
Adapted from Lemon Coconut Baked Oatmeal Cups via Hummusapien
Byte Sized Nutrition http://bytesizednutrition.com/

Pumpkin Baked Oatmeal Cups (Vegan & Gluten Free) | The perfect grab & go breakfast! www.bytesizednutrition.com


33 Comments on Pumpkin Baked Oatmeal Cups

    • Yesss, these would be the perfect little “treat” to put in kids’ lunch boxes (they don’t need to know it’s secretly healthy!)

  1. My husband and son eat oatmeal almost every morning before work/school. I’m always looking for new recipes to replace those store-bought instant packets. This one looks amazing. Love all that pumpkin flavor, plus they’re vegan too!

    • Thanks, Megan! I love oatmeal, but don’t always have time to sit down for a bowl of hot oatmeal in the mornings. These baked oatmeal cups have been the perfect solution lately!

  2. These sound amazing! Do you use flaxseed flour or just ground flaxseeds? Also, do you have an idea of the calorie count per muffin?

    • Thank you Emily! So glad you enjoyed them.. they are definitely a life saver some mornings. Oh and totally adding chocolate chips to my next batch per your recommendation 😉

  3. This recipe is so versatile! I made them with eggs instead of flax, peanut butter because I had no almond butter, raisins, and walnuts, and they were still delicious! Oh, and I sprinkled a few mini chocolate chips on the top!

    • Those additions/substitutions sound incredible, Elizabeth. I’m so glad they turned out and you enjoyed them! Thank you so much for sharing!

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