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Healthy Pumpkin Oatmeal Cups: Easy Meal Prep Recipe

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These Healthy Pumpkin Oatmeal Cups are soft, muffin-like, and packed with cozy pumpkin spice flavor. Perfect for meal prep, they’re quick to make, portable, and delicious—a breakfast you’ll actually look forward to.

Ingredients

Scale
  • 2 cups (180g) rolled oats
  • 1 cup (245g) pumpkin puree (100% pure pumpkin)
  • 2 large eggs, room temperature
  • ⅓ cup (80ml) pure maple syrup
  • ½ cup (120ml) milk (dairy, almond, oat, or coconut)
  • 2 tablespoons coconut oil, melted
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 1 teaspoon vanilla extract
  • ½ cup chocolate chips, chopped nuts, or dried cranberries (optional)

Instructions

  1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners or grease well.
  2. In a large bowl, whisk together rolled oats, pumpkin pie spice, baking powder, and salt.
  3. In a separate medium bowl, whisk together pumpkin puree, eggs, maple syrup, milk, melted coconut oil, and vanilla extract until smooth.
  4. Pour wet ingredients into dry ingredients and fold with a spatula until just combined. Do not overmix.
  5. If using, gently fold in chocolate chips, nuts, or dried cranberries.
  6. Divide batter evenly among 12 muffin cups, filling each about ¾ full.
  7. Bake for 18-22 minutes, until tops are set and a toothpick inserted into center comes out clean or with a few moist crumbs.
  8. Cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.

Notes

For a sweeter cup, add 2 tablespoons brown sugar to wet ingredients. If pumpkin puree seems watery, blot with a paper towel before adding. Let batter rest 5 minutes before scooping for better texture. Use room temperature ingredients to prevent coconut oil from solidifying. Cool completely before storing to avoid sogginess. These freeze well for up to 3 months.

Nutrition

Keywords: pumpkin oatmeal cups, healthy breakfast, meal prep, pumpkin spice, oatmeal cups, easy breakfast

Find it online: https://lucastable.com/healthy-pumpkin-oatmeal-cups-easy-meal-prep-recipe/