2 min read

Maple-Sweetened Baked Oatmeal Cups

Baked oatmeal cups in a muffin tin
Gluten-Free OptionVegetarianMake-AheadFreezer-Friendly
Prep Time10 min
Cook Time22 min
Total Time32 min
Servings12

Not all sugars raise blood sugar at the same speed, and maple syrup is a useful example because it swaps in easily for anything that calls for a liquid sweetener. Baked into individual portions instead of one shared pan, these cups also make it easy to grab exactly one serving instead of guessing at a slice, the way you would with a Date Syrup Gingerbread Loaf.

Ingredients

  • 2 cups rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 2 large eggs
  • 1 1/4 cups milk of choice
  • 1/3 cup pure maple syrup
  • 1/4 cup melted coconut oil or butter
  • 1 teaspoon vanilla extract
  • 1 cup diced fruit or berries, fresh or frozen

Instructions

  1. Preheat the oven to 375°F (190°C). Grease a 12-cup muffin tin well.
  2. Combine the oats, baking powder, cinnamon, and salt in a bowl.
  3. In a separate bowl, whisk the eggs, milk, maple syrup, melted oil, and vanilla.
  4. Pour the wet mixture into the dry ingredients, stir to combine, then fold in the fruit.
  5. Divide evenly among the muffin cups, filling almost to the top.
  6. Bake 20 to 22 minutes, until set and lightly golden on top.
  7. Cool 5 minutes in the tin before removing. Store in the fridge or freezer.

Nutrition Facts (per cup)

Calories 130
Total fat 5g
Total carbohydrates 18g
Dietary fiber 2g
Protein 4g
Sodium 115mg

Why This Is Good for Your Gut

A 2021 systematic review of glycemic index values lists maple syrup at roughly 54 and table sugar at roughly 65 on the glucose-referenced scale, meaning maple syrup raises blood sugar more slowly gram for gram.[1] A slower rise gives the gut and pancreas more time to respond, which is one reason a liquid sweetener swap like this can matter even before fiber or fat content comes into it.

These freeze well for up to 2 months. Reheat straight from frozen in the microwave for about 45 seconds, or let one thaw overnight in the fridge. Keep a batch next to your morning coffee for a grab-and-go breakfast.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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