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Sara Stover

Living a story worth telling. Shining a light on stories worth sharing.


Banana and Berry Baked Oatmeal Cups

Banana and Berry Baked Oatmeal Cups
Prayer, coffee, breakfast and a workout seem to be the ingredients all my good days have in common. No matter what I have to tackle, if I make a point of getting up early enough to make these the foundations for my day, I inevitably have more energy and focus to throw at whatever fires I have to put out that day!
I’ve been on quite an oatmeal kick for a year, and although I am tiring of the same old bowl of warm oats, the benefits are undeniable:
  1. Oats contain fiber. One cup of cooked oatmeal contains about 150 calories, four grams of fiber (about half soluble and half insoluble). Soluble fibers form a viscous gel, which helps lower cholesterol and stabilizes blood glucose levels. And oats have insoluble fiber that improves intestinal health.
  2. Oats make an easy, balanced breakfast. With six grams of protein, oatmeal for breakfast will keep you full longer, and power you through until lunch.
  3. Oats provide important minerals. Oatmeal is rich in thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron, so I feel good about eating it every day.
  4. Oats are naturally gluten-free, so oatmeal for breakfast is ideal for gluten-free athletes like me! But be sure to purchase your gluten-free oats from reputable manufacturers to ensure that their products are not made using the same equipment as other potentially contaminating grains, especially if you are a celiac!
  5. Oats have the potential to help you stabilize your weight. Whole grains can curb hunger by making you feel full longer, while providing a delicious way to make your heart and colon smile!

Obviously, I can’t give up oatmeal for breakfast! Instead, I found a creative, delicious way to enjoy the benefits of oatmeal. Check out my gluten-free oatmeal recipe below for a new take on the traditional healthy breakfast! TIP:  I like to freeze half and keep the other half in the fridge!

Banana and Berry Baked Oatmeal Cups

Prep time:  10 mins
Cook time:  30 mins
Total time:  40 mins
Author:  Sara Kristen
Serves: 12
  • 3 cups rolled oats or old-fashioned oats
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon ground nutmeg
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 2 large eggs
  • ¼ cup pure maple syrup
  • 1 cup mashed banana, 2 bananas
  • 2 teaspoons pure vanilla extract
  • 1 cup coconut or almond milk
  • ¼ cup melted coconut oil
  • 1 cup frozen berries
  • Cooking spray.
  1. Preheat oven to 350.
  2. In a medium bowl combine the rolled oats, cinnamon, nutmeg, baking powder, and salt. Set aside.
  3. Crack the 2 eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract till the ingredients are combined and smooth.
  4. Slowly whisk in the milk and coconut oil.
  5. Pour the wet ingredients into the dry ingredients. Stir until all the oats are covered and moistened.
  6. Slowly stir in the chocolate chips.
  7. Spray a muffin pan with cooking spray then divide the oatmeal mixture among the 12 muffins tins. Press the mixture down with a spoon so all the oats are covered in liquid.
  8. Bake for 30 minutes or until the tops are slightly brown.
  9. Let cool for 5 minutes. Enjoy with a little pure maple syrup.
This entry was posted in Health.
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