These Carrot Cake Oatmeal Cups are great for meal prep breakfasts – they’re high in fibre and low in refined sugars with hidden veggies.
Ingredients and recipes
- Almond milk – swap for regular milk, coconut, soy or even cashew milk.
- Eggs – if you want to avoid eggs, you can use half a cup of applesauce instead.
- Maple syrup – swap out for honey, coconut sugar or monk fruit.
- Vanilla – you could also try swapping for more maple syrup or a bit of almond extract.
- Rolled oats – steel cut oats would also work here, just stay away from instant and quick-cooking oats.
- Unsweetened shredded coconut – try substituting for another shredded or dried fruit like almonds or dates.
- Carrot – carrot is an important component of this recipe, but if you don’t like carrot, you can try the same amount of grated zucchini instead (although the flavour will be different).
- Chopped walnuts – use any nuts of your choice or swap for pumpkin or sunflower seeds.
- Cinnamon – double up on the nutmeg or try using cloves.
- Nutmeg – add more cinnamon or try allspice instead.
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How to make oatmeal cups
- Mix together the dry ingredients and wet ingredients in separate bowls.
- Fold the wet ingredients into the dry ingredients.
- Divide the mixture amongst muffin tins.
- Bake for 30-32 minutes at 350° Fahrenheit.
Adding more protein
You may want to bump up the protein a bit in these. There are a couple of ways you can do this deliciously.
- Add in an extra egg. This will give you an extra gram of protein per carrot cake oatmeal cup.
- Use soy or pea milk instead of almond milk. They contain 8g of protein per 8oz instead of almond milk’s 1g. That’ll give you more than 2g extra protein per oatmeal cup.
- Top with nut or seed butter. Add a couple more grams of protein by using your favourite peanut, almond, or sunflower seed butter on top before serving.
Frequently Asked Questions
There are 352 calories in one of these oatmeal cups. They’re super high in fibre and have way less refined sugars than the versions you’d buy at the store!
This recipe is high in fibre with 5 grams per serving. It’s a great way to start your day with a nice serving of fibre!
This recipe uses maple syrup to sweeten the oatmeal cups, but if that’s too sweet for you, you can try using honey, coconut sugar or monk fruit instead.
This recipe isn’t vegan, but you can easily make it vegan by swapping out the eggs for half a cup of fruit or veggie puree. Applesauce would be best but pumpkin, sweet potato or carrot puree would all work just as well!
While these little beauties are perfectly satisfying on their own, you can definitely serve them alongside some other healthy breakfast items like fresh fruit and yogurt. You can even serve them as part of a full English breakfast!
Storing and reheating
These oatmeal cups are so easy to store. Put them in an airtight container and store them for up to five days. You can eat them at room temperature or pop them in the microwave for 30 seconds.
Freezing this recipe
You can freeze these oatmeal cups in a freezer-safe Ziploc or airtight glass container for up to six months. Take them out of the freezer and let them thaw on the counter overnight until they reach room temperature.
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More oatmeal recipes
Meal prep tools for this recipe
- Grab some glass meal prep bowls to store your leftover muffin cups.
- Get some non-stick muffin tins here.
- These silicone muffin tins also help avoid oatmeal from sticking.
- These re-useable cupcake liners are also perfect for this recipe and are totally non-stick.
Carrot Cake Oatmeal Cups {Meal Prep + High Fibre}
Ingredients
- 2 cups almond milk
- 2 eggs
- 1/3 cup maple syrup
- 1 tsp vanilla
- 2 cups rolled oats
- 1/2 cup unsweetened shredded coconut
- 1 carrot, shredded
- 1/4 cup chopped walnuts
- 2 tsp cinnamon
- 1 tsp nutmeg
Instructions
- Preheat oven to 350 F. In a large bowl, mix together almond milk, eggs, maple syrup and vanilla. In another large bowl, mix together rolled oats, coconut, carrot, walnuts, cinnamon and nutmeg. Fold wet ingredients into dry ingredients.
- Line muffin tins with cupcake liners. Divide oatmeal mixture among cups, making sure to balance the wet and dry ingredients evenly. Bake in oven for 30-32 minutes.
- Will keep in the fridge up to 5 days.
Video
Notes
Nutrition
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Comments & Reviews
Farah says
Hi, these look really good and delicious, could they be baked in a baking dish instead of muffin cups?
Taylor Stinson says
Hi Farah! You could probably bake in a baking dish but I don’t know how that would impact the cooking time as it would become more of an oatmeal bake instead of oatmeal cups. This post may be helpful in terms of determining cooking times, though I haven’t changed this particular recipe this way yet myself: https://thegirlonbloor.com/baked-oatmeal-recipe/
Ryss says
Made these this morning, I was nervous because the batter was so runny, but the came out good. Needed more than 30 minutes though.
Taylor Stinson says
So happy you enjoyed, Ryss! Cooking times may vary slightly from oven to oven, hopefully you didn’t have to go too far over the 30 min mark!
Bonnie says
These are really great! I struggle with breakfast most of the time so anything make-ahead is a winner in my books! Thanks Taylor!
Taylor Stinson says
So happy you enjoyed!
Lyn says
What brand of Monk fruit to buy ? You had mentioned it.
Monk Fruit — Monkfruit sugar is a no-carb sweetener that is natural and doesn’t have any weird after taste. Measure it according to the package instructions as a sugar replacement.
Taylor Stinson says
Hi Lyn – I just made monk fruit as a suggestion for alternatives. I don’t have a specific brand to recommend.
Rachel says
I wonder if you can make these without coconut??
I have everything else. Maybe add cranberries?
Taylor Stinson says
Hey Rachel! You can definitely make them without coconut – either just leave it out or add in another ingredient like the cranberries if you’d like 🙂
Erin says
I have these in the oven right now! I have to admit, I added some whole wheat flour and a little baking soda because I thought the mixture was quite runny. No idea if they will turn out but they smell great!
Erin says
Turned out great! Only additions I would make would be a pinch of salt and maybe some raisins. Will definitely make again!
Jenn says
Update: Ok, so I tried it with regular oats, not steel cut. I followed the recipe exactly. Only after I tasted the batter, I added 1.5 tbs of powered stevia and 1.5 tbs of granulated erithol. These tasted absolutely yummy and the walnuts gave it a nice texture.
However, they were billed as “basically a healthy version of a muffin without all the sugar and flour.” The texture on the outside was nice, but the insides tasted like baked oatmeal and nothing like a muffin. I was really looking for a muffin. So, I make tweak the recipe and use less liquid. I’m not sure. Maybe I used the wrong kind of oats. I would love to know what others used.
Jenn says
Hi Taylor,
Thank you so much for sharing this recipe. It looks delicious! I am about to try it. One question for you: The recipe says use “rolled oats.” However, in the nutrition section and one other place on this page, the recipe is called, “Carrot Cake Instant Pot Steel Cut Oats.” Will they work with quick cut steel cut oats, too? I have both on hand, but would like to use up my quick cook steel cut ones. Hopefully, it will turn out okay. 🙂
Jenn
Albert Bevia says
These oatmeal muffin cups look so amazing, and I love all the pictures! great post and recipe 🙂
Missy says
Your recipes look good, but it’s frustrating with the amount of pictures bloggers are putting up these days. It’s getting ridiculous. The more I stroll, the more that keep loading up. It gets harder and harder to get to the darn recipe.
Taylor Stinson says
Hey Missy – thanks for your feedback. The reason I include so many photos and make each post so long is to account for time on page so I can make money from advertisers and support myself financially. In exchange for ads and very minor scrolling time, you are getting a free recipe. If you would like to avoid so many photos, you can purchase a magazine subscription or a cookbook. However, you should note that at that point you wouldn’t have the ability to search for recipes or interact with or make requests to the recipe creator, you would just get what you get. I can understand your frustration but at the same time there’s always gotta be a bit of give and take. In this case, I feel that a little bit of scrolling is worth it for a free recipe, and unfortunately I have bills to pay and can’t work for free.
Lidia says
Thanks for the explanation. I get frustrated sometimes but now that I understand why… I’ll be more patient and supportive. Thanks for what you do!