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Easy Baked Pumpkin Oatmeal Cups for Perfect Meal Prep

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Perfectly portioned, grab-and-go baked pumpkin oatmeal cups that hold their shape better than any muffin. Soft, spiced, and pumpkin-packed, these make busy mornings a breeze.

Ingredients

Scale
  • 2 cups (200g) rolled oats (not quick oats)
  • 1 cup (245g) pumpkin puree (100% pumpkin, not pie filling)
  • 1 cup (240ml) milk (any milk works; whole milk gives creamiest result)
  • 2 large eggs (for vegan: 2 tbsp ground flax + 6 tbsp water)
  • 1/3 cup (80ml) pure maple syrup
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • Optional mix-ins: 1/2 cup (90g) chocolate chips, 1/2 cup (60g) chopped pecans or walnuts, 1/3 cup (40g) dried cranberries

Instructions

  1. Preheat oven to 375°F (190°C). Generously grease a standard 12-cup muffin tin with butter or cooking spray.
  2. In a large bowl, whisk together pumpkin puree, milk, eggs, maple syrup, and vanilla extract until smooth (about 30 seconds).
  3. In a separate medium bowl, combine rolled oats, pumpkin pie spice, cinnamon, baking powder, and salt. Stir with a fork to distribute spices evenly.
  4. Pour dry ingredients into wet ingredients and stir until just combined (15-20 strokes). Batter will look looser than expected.
  5. If using mix-ins, fold them in now.
  6. Spoon batter evenly into prepared muffin cups, filling almost to the top (about 1/3 cup per cup).
  7. Bake for 20-25 minutes, until tops are set and lightly golden. A toothpick inserted in center should come out mostly clean with a few moist crumbs.
  8. Let cool in pan for 5 minutes (crucial for firming up), then transfer to a cooling rack to cool completely.

Notes

Don’t skip the 5-minute rest in the pan. For easy removal, line cups with parchment paper squares. Check oven at 18 minutes if your oven runs hot. Make a double batch for freezing. Use room temperature ingredients if possible. The flavors improve after a day or two.

Nutrition

Keywords: baked pumpkin oatmeal cups, meal prep breakfast, pumpkin oatmeal cups, easy breakfast, healthy breakfast, fall breakfast

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