Servings: 12 cups
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Ingredients:
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2 cups old-fashioned rolled oats
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1 ½ tsp baking powder
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1 tsp cinnamon
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½ tsp nutmeg (optional)
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¼ tsp salt
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2 large eggs
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1 ½ cups milk (dairy or plant-based)
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¼ cup maple syrup or honey
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2 tsp vanilla extract
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1 ½ cups peeled, diced apples (about 2 medium apples)
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½ cup chopped nuts (walnuts or pecans, optional)
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¼ cup raisins or dried cranberries (optional)
Instructions:
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Preheat the oven:
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Set to 350°F (175°C). Grease a 12-cup muffin tin or line with paper liners.
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Mix dry ingredients:
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In a large bowl, combine oats, baking powder, cinnamon, nutmeg, and salt. Stir well.
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Mix wet ingredients:
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In another bowl, whisk eggs, milk, maple syrup (or honey), and vanilla extract until smooth.
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Combine wet and dry ingredients:
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Pour the wet mixture into the oats and stir until well combined.
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Fold in diced apples, nuts, and dried fruits (if using).
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Fill the muffin tin:
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Spoon the mixture evenly into the 12 cups. They should be almost full.
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Bake:
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Bake for 25–30 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean.
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Cool & Serve:
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Let cool for 5–10 minutes in the tin, then transfer to a wire rack or serve warm.
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Tips & Variations:
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Vegan version: Use flax eggs (2 tbsp flaxseed + 6 tbsp water) instead of eggs, and plant-based milk.
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Extra sweetness: Sprinkle a little brown sugar or drizzle maple syrup on top before baking.
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Texture: For softer cups, add a splash more milk. For firmer, slightly reduce milk.
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Storage: Store in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months.
Nutrition & Health Q/A
Q1: Is this recipe healthy?
A: Yes! It’s high in fiber from oats and apples, contains protein from eggs and milk, and healthy fats from optional nuts. It’s a balanced breakfast or snack.
Q2: How many calories per serving?
A: Approximately 180–200 calories per cup (without nuts/dried fruit). Adding nuts or dried fruit increases calories slightly.
Q3: How much protein does it have?
A: About 6–7g protein per cup (using dairy or soy milk). Eggs and milk contribute the majority.
Q4: Is it low sugar?
A: Naturally, yes—about 8–12g sugar per cup mostly from apples and a touch of maple syrup. You can reduce or skip maple syrup to lower sugar.
Q5: Are oats good for weight loss?
A: Definitely! Oats are high in soluble fiber, which helps you feel full longer, stabilizes blood sugar, and supports digestion.
Q6: Can it be made vegan?
A: Yes. Use flax eggs (2 tbsp flaxseed + 6 tbsp water = 1 egg) and plant-based milk. It will still taste great.
Tips & Tricks
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Pick the right apples:
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Firm, slightly tart apples like Honeycrisp or Granny Smith hold their shape better than soft, sweet varieties.
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Make-ahead breakfast:
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Bake on Sunday and refrigerate—grab-and-go for busy mornings. Can be reheated in the microwave for 30–40 seconds.
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Boost nutrition:
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Add chia seeds, hemp seeds, or protein powder for extra protein and omega-3 fats.
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Flavor variations:
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Add cinnamon, nutmeg, or pumpkin spice for a seasonal twist.
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Swap apples for pears or berries for variety.
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Texture hacks:
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For creamier oatmeal cups, add ¼ cup unsweetened yogurt or mashed banana to the wet mix.
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Freezing tips:
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Wrap individual cups in parchment or use freezer-safe containers. Thaw overnight or microwave for a quick breakfast.
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