Nourishing & Delicious: Make-Ahead 21 Day Fix Baked Oatmeal Cups (Gluten-Free & Dairy-Free)
Say goodbye to stressful mornings and hello to a delicious, healthy, and convenient breakfast! These 21 Day Fix Baked Oatmeal Cups are a true family favorite, designed to simplify your routine without sacrificing flavor or nutritional value. Made to be gluten-free and dairy-free, they’re the perfect grab-and-go option that everyone in your household will love. Prepare them in advance, customize them with your family’s preferred toppings, and enjoy the ease of a wholesome breakfast ready whenever you are.
Life with a toddler is an adventure, and sometimes, that adventure involves unexpected tech-dips! I’m actually writing this post from my new phone, a recent upgrade after my old one decided it had enough of its aquatic escapades, courtesy of my little one. While adjusting to the larger screen is an ongoing process, I’m incredibly grateful for cloud storage, which saved all the precious photos of recipes I hadn’t yet shared. And among those treasured snapshots are these incredibly versatile baked oatmeal cups!
If you’re a fan of my popular French Toast Cups, then you absolutely have to add these baked oatmeal cups to your weekly meal prep. They offer that same satisfying, comforting feeling, almost like a treat, but without derailing your healthy eating goals. The best part? Their inherent flexibility means everyone at your table can enjoy them exactly how they like. No more juggling multiple breakfast options to please picky eaters!
Why You’ll Love These Baked Oatmeal Cups
These baked oatmeal cups are more than just a recipe; they’re a lifestyle hack for anyone seeking a wholesome, convenient, and delicious breakfast. Here’s why they’ll quickly become a staple in your home:
- Effortless Meal Prep: Spend a short time baking on the weekend, and you’ll have breakfasts ready for days. This eliminates morning rush stress and ensures you always have a healthy option on hand.
- Dietary Friendly: Naturally gluten-free (when using certified GF oats) and dairy-free, they cater to common dietary needs without compromising on taste or texture.
- Perfectly Portion-Controlled: Baked in muffin tins, each cup is an ideal single serving, making it easy to track your intake, especially for programs like the 21 Day Fix or Weight Watchers.
- Kid-Approved & Family-Friendly: Kids love muffins, and these oatmeal cups are no exception! The ability to customize toppings means even the most discerning eaters can choose their favorites, ensuring everyone is happy.
- Nutrient-Packed: Made with whole oats, eggs, and fruit, they provide sustained energy, fiber, and protein to keep you full and focused until your next meal.
- Incredibly Versatile: From fresh fruit to a sprinkle of nuts or even a few chocolate chips, the possibilities for customization are endless.
Customization is Key for Happy Eaters
This is where these baked oatmeal cups truly shine! Everyone in my family has different preferences, and these cups make it easy to cater to all. While I adore fresh peaches on mine, my daughter is always reaching for the chocolate chips (a treat swap, of course, for 21 Day Fix!). My husband and our little one-year-old love them all equally, devouring every variety placed before them. In fact, these rarely last more than a day and a half in our house – so much for prepping for the whole week!
Consider these ideas to make your oatmeal cups uniquely yours:
- Fresh Fruits: Berries (strawberries, blueberries, raspberries), sliced bananas, diced apples, or my personal favorite, fresh peaches.
- Dried Fruits: A small sprinkle of raisins, cranberries, or chopped dates can add sweetness and chewiness (be mindful of sugar content for specific diet plans).
- Nuts & Seeds: Chopped walnuts, pecans, almonds, chia seeds, or flax seeds add healthy fats, protein, and crunch.
- Spices: A dash of nutmeg, ginger, or even a pumpkin pie spice blend can transform the flavor profile.
- Sweeteners: A drizzle of pure maple syrup or honey can be added after baking, or stirred into the batter for a slightly sweeter base.
- Chocolate: Mini chocolate chips are a popular choice, just remember to account for them in your daily macros or treat swaps if you’re following a specific nutrition plan.
Frequently Asked Questions (FAQs)
Where should I store these Baked Oatmeal Cups?
For optimal freshness, once your baked oatmeal cups have cooled completely, store them in an airtight container or a large ziplock bag in the refrigerator. They will stay delicious and fresh for several days, typically up to 3-4 days. This makes them ideal for grab-and-go breakfasts during the busy work or school week.
Can I freeze these 21 Day Fix Baked Oatmeal Cups?
Absolutely! These baked oatmeal cups freeze exceptionally well, making them a fantastic option for extended meal prepping. To freeze, ensure they are completely cooled, then place them in a single layer on a baking sheet to flash freeze for about an hour. Once solid, transfer them to a freezer-safe airtight container or a heavy-duty freezer bag. They can last up to three months in the freezer. When you’re ready to enjoy, you can thaw them overnight in the refrigerator or reheat them directly from frozen in the microwave (for about 60-90 seconds) or a preheated oven (at 300°F/150°C for 10-15 minutes) until warmed through.
Can I use a different kind of milk in these Oatmeal Cups?
Yes, certainly! As my son is dairy-free, I specifically used unsweetened vanilla almond milk in this recipe. However, you have several excellent alternatives depending on your dietary needs and preferences. Unsweetened coconut milk (from a carton, not canned full-fat) would also be a fantastic dairy-free option, adding a subtle tropical flavor. If you don’t require a dairy-free recipe, low-fat dairy milk or even unsweetened soy milk are also suitable choices. Just ensure you’re using an unsweetened variety to control the overall sugar content of the dish.
How do you count Chocolate Chips on the 21 Day Fix?
If you’re following the 21 Day Fix program and decide to top your baked oatmeal cups with chocolate chips (or any other higher-sugar topping), you’ll need to count them as a “treat swap.” Autumn Calabrese, the creator of the 21 Day Fix, allows for up to three treat swaps per week. So, if you choose to indulge in chocolate chips, just plan accordingly and factor them into your weekly allowance. This approach helps maintain your healthy eating goals while still enjoying small, controlled treats!
Join Our Community for More Healthy Recipes and Support
Are you currently on a round of the 21 Day Fix or looking for more delicious, healthy recipes? Don’t go it alone! Join our vibrant and supportive Facebook Group where you’ll find an abundance of recipes, helpful tips, and encouraging support from fellow healthy eaters. It’s a fantastic resource for staying motivated and discovering new favorites.
For even more structured meal planning, grocery lists, and easy-to-follow recipes tailored for the 21 Day Fix, be sure to explore my Etsy Shop. My eBooks are designed to make your clean eating journey as simple and enjoyable as possible!
Baked Oatmeal Cups
Pin Recipe
Ingredients
- Coconut oil or coconut oil spray
- 2 large eggs lightly beaten
- 1 teaspoon pure vanilla extract
- 2 large bananas mashed OR 2 cups unsweetened applesauce. (I used 1 of each)
- 1 tablespoon honey or maple syrup
- 2 1/2 cups old fashioned rolled oats
- 1 tablespoon ground cinnamon
- 1 1/2 teaspoons baking powder
- 1 1/2 cups unsweetened almond milk
Toppings of your choice:
- berries, fruit, nuts, pure maple syrup, chocolate chips
Instructions
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Preheat oven to 350 degrees F (175 degrees C). Lightly coat a 12-cup muffin tin with coconut oil or a non-stick cooking spray, ensuring every cup is well-greased to prevent sticking.
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In a large mixing bowl, combine the lightly beaten eggs, pure vanilla extract, mashed bananas (or applesauce, or a combination of both), and honey or maple syrup. Use a fork or potato masher to thoroughly mash the bananas and then whisk all wet ingredients until well combined. Set this mixture aside.
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In a separate, smaller bowl, whisk together the old-fashioned rolled oats, ground cinnamon, and baking powder. Ensure these dry ingredients are evenly distributed. Once mixed, gently fold the dry mixture into the banana mixture from the large bowl, stirring until just combined. Be careful not to overmix.
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Pour in the unsweetened almond milk and stir until the batter is cohesive and all ingredients are incorporated. The mixture will be thick.
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Evenly divide the oatmeal batter among the twelve prepared muffin cups. Now is the fun part – add the toppings of your choice to each cup! This allows for individual customization, so every family member gets their favorite.
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Bake in the preheated oven for 20 to 25 minutes, or until the tops are golden brown and a toothpick inserted into the center of a cup comes out clean.
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Allow the baked oatmeal cups to cool slightly in the muffin tin before transferring them to a wire rack. Serve them warm immediately for a comforting breakfast, or let them cool completely and store them for easy enjoyment throughout the week!
Video
Notes
21 Day Fix Container Counts: Each muffin counts as 1/2 YELLOW (for oats) and 1/2 PURPLE (for fruit) plus any added toppings. Plan your toppings wisely to fit your daily containers and treat swaps!
Weight Watchers SmartPoints: Each muffin is approximately 2 SmartPoints plus any toppings (calculated using a minimal amount of maple syrup for sweetness). Always verify with the official WW app for the most accurate and personalized point calculation.
Nutrition