High-Protein Baked Oatmeal Cups

Gluten-Free • Diabetic Friendly • Protein Packed

These personal-sized oatmeal cups are a convenient, make-ahead option that delivers sustained energy and keeps you full longer with an extra boost of protein.

Nutrition (per serving, makes 18)

(approximate, will vary slightly by protein powder choice)

  • Calories: 155

  • Protein: 10g

  • Fat: 4g

  • Carbohydrates: 23g

  • Fiber: 4g

  • Sugar: 4g

Ingredients

  • 2 large eggs

  • 1 tsp vanilla extract

  • 2 cups unsweetened applesauce

  • 1 medium ripe banana, mashed

  • 1 ½ tsp stevia powder or ½ cup honey if preferred

  • 5 cups gluten-free rolled oats

  • ¼ cup ground flaxseed meal

  • 1 Tbsp ground cinnamon

  • 3 tsp baking powder

  • 1 tsp salt

  • 2 ½ cups milk of choice (dairy or unsweetened non-dairy)

  • 1 cup vanilla protein powder (whey, plant-based, or collagen — your choice)

Optional Toppings: blueberries, raspberries, walnuts, pumpkin seeds, or dark chocolate chips

Instructions

  1. Preheat oven to 350°F. Lightly spray or line 18 muffin cups.

  2. In a large bowl, whisk together eggs, vanilla, applesauce, banana, and stevia (or honey).

  3. Add oats, flaxseed, cinnamon, baking powder, salt, and protein powder. Stir until well combined.

  4. Pour in milk gradually, mixing until a thick batter forms.

  5. Divide evenly among muffin tins.

  6. Add your chosen toppings: press fruit into the batter or sprinkle seeds/nuts on top.

  7. Bake for 28–30 minutes, or until a toothpick inserted in the center comes out clean.

  8. Cool, then store in the fridge (up to 5 days) or freeze (up to 3 months).

 Pro tip: These are great warmed up with a little Greek yogurt on top for even more protein.