Honey Oatmeal Cups with Yogurt
Jamie is a recipe developer, content creator, and registered dietitian with expertise in food allergies. She is passionate about food and behaviors that affect people's health and strives to encourage people to become more nutritionally-informed, utilize ingredients effectively and sustainably, and form a positive relationship with food. In her free time, she enjoys playing piano, hiking, and trying new foods!
- Breakfast
Four-ingredient no-bake oat cups filled with Greek yogurt and fruit — a gluten-free breakfast with 10g of protein per serving.
These gluten-free oatmeal cups, made with just four ingredients, are filled with Greek yogurt, fruit, and your favorite toppings for a nutritious, grab-and-go breakfast. Oats are an excellent source of fiber and provide nutrients like phosphorus, thiamine, magnesium, and zinc. Fiber helps slow digestion, promotes fullness, and may help lower cholesterol by supporting its removal from the body. Paired with Greek yogurt, each serving provides 10 grams of protein. Combining protein with fiber creates a satisfying breakfast that helps support steady energy throughout the day. Think of these oat cups as oatmeal reinvented with the same wholesome ingredients, but in a handheld form with different textures.
Why This Works
The oats are the star of the show in this dish as it creates a sturdy and chewy base, while also providing a great source of fiber. Unlike more refined carbohydrates, oats digest more slowly and can help prevent rapid blood sugar spikes.
Nutrition (per serving)
| Calories | 270 |
|---|---|
| Protein | 10g |
| Carbs | 44g |
| Fat | 6g |
Ingredients
| Rolled oats | 1 ½ cup |
|---|---|
| Honey | ¼ cup |
| Melted coconut oil | 1 tablespoon |
| Cinnamon | ¼ teaspoon |
| Unsweetened yogurt | 1 cup |
| Sliced fruit (berries, mango, banana) | ⅓ cup |
| Additional toppings (cocoa nibs, freeze-dried fruit, coconut flakes) | As desired |
Step-by-Step Instructions
1 Prep the tin
Place 8 cupcake liners or pieces of parchment paper into a standard-sized muffin tin. Set aside.
2 Mix
Mix together oats, honey, coconut oil, and cinnamon in a medium bowl.
3 Toast
Transfer the oat mixture into a skillet over medium heat and stir continuously for 5 minutes.
4 Shape the cups
Divide the oat mixture evenly into the 8 cupcake liners and press down on the oat mixture with a spoon to roughly form a cup shape. Make sure to work quickly as the oat mixture hardens as it cools.
5 Press
Place another cupcake liner or piece of parchment paper over each oat cup and press down firmly on the oats to form the cup shapes furthermore.
6 Chill
Place the muffin tin in the fridge and chill the oat cups for 20 minutes.
7 Unmold
Take the muffin tin out from the fridge and gently remove the muffin liners from the oat cups.
8 Fill and serve
Fill the oat cups with yogurt and top with fruits and other toppings of your choice.
Notes & Tips
- Make sure to use certified gluten-free oats if necessary.
- To make this vegan, substitute the honey with a thick liquid plant-based sweetener such as brown rice syrup and a plant-based yogurt such as cashew yogurt.
- To make this dairy-free, substitute the Greek yogurt with a plant-based yogurt such as coconut yogurt.
- Cool and harden the oat cups completely before storing in an airtight container at room temperature for up to 5 days. It is important to cool them completely to prevent sogginess and bacteria growth.
Jamie is a recipe developer, content creator, and registered dietitian with expertise in food allergies. She is passionate about food and behaviors that affect people's health and strives to encourage people to become more nutritionally-informed, utilize ingredients effectively and sustainably, and form a positive relationship with food. In her free time, she enjoys playing piano, hiking, and trying new foods!
