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Easy Baked Pumpkin Oatmeal Cups – Kid-Approved Meal Prep

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These baked pumpkin oatmeal cups are soft, muffin-like, and naturally sweetened with maple syrup. Perfect for meal prep, kid-approved, and freezer-friendly for busy mornings.

Ingredients

Scale
  • 2 cups (180g) rolled oats
  • 1 cup (245g) canned pumpkin puree (100% pumpkin, not pie filling)
  • 2 large eggs (room temperature or cold)
  • 3/4 cup (180ml) milk (any kind: whole, almond, oat, or buttermilk)
  • 1/3 cup (80ml) pure maple syrup
  • 1/4 cup (60ml) coconut oil or unsalted butter, melted
  • 1 teaspoon vanilla extract
  • 2 teaspoons pumpkin pie spice (or homemade: 1 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp nutmeg, 1/4 tsp cloves)
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • Optional mix-ins: 1/2 cup (90g) mini chocolate chips, 1/2 cup (60g) chopped pecans or walnuts, 1/4 cup (40g) dried cranberries, 2 tablespoons flax seeds or chia seeds

Instructions

  1. Preheat oven to 350°F (175°C). Line a 12-cup standard muffin tin with paper liners.
  2. In a large mixing bowl, whisk together eggs, pumpkin puree, milk, maple syrup, melted coconut oil (or butter), and vanilla extract until smooth and well combined.
  3. Add rolled oats, pumpkin pie spice, cinnamon, baking powder, and salt to the wet mixture. Stir with a rubber spatula until evenly combined. If using mix-ins, fold them in now.
  4. Let the mixture rest for 5 minutes to allow oats to absorb liquid.
  5. Scoop the mixture evenly into the prepared muffin cups, filling each about 3/4 full (use a 1/3-cup measure or ice cream scoop).
  6. Bake for 20-25 minutes, until tops are set and golden brown, and a toothpick inserted in the center comes out clean or with a few moist crumbs.
  7. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.
  8. Store in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.

Notes

Don’t skip the 5-minute rest for the oats—it ensures a tender texture. Use rolled oats, not quick oats, to avoid a gummy result. For best results, use an oven thermometer to ensure accurate temperature. These cups are even better the next day as flavors meld. To reheat from frozen, wrap in a slightly damp paper towel and microwave 30-45 seconds.

Nutrition

Keywords: pumpkin oatmeal cups, baked oatmeal cups, healthy breakfast, meal prep breakfast, kid-friendly breakfast, pumpkin recipes, fall breakfast

Find it online: https://ariaappetite.com/easy-baked-pumpkin-oatmeal-cups-kid-approved-meal-prep/