Two Pumpkin Spice Baked Oatmeal Cups on a green plate with cinnamon sticks

Pumpkin season is one of my favorite times of year to spend in the kitchen because I absolutely adore developing recipes with pumpkin. It is such a versatile and healthy ingredient. It can be sweet or savorybaked or raw. It can be used for dinner or, in this case, for an easy grab-and-go breakfast—baked pumpkin oatmeal cups!

These pumpkin oatmeal breakfast cups are soft, tender, and hearty—just like your favorite bowl of morning oatmeal! It’s just a whole lot more portable. (Have you ever tried to eat a bowl of oatmeal while driving? I have. It wasn’t pretty.)

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Oatmeal cups arranged on a wire cooling rack

What’s the difference between baked oats and oatmeal?

Before we dive into the delicious details of baked pumpkin oatmeal, let’s clarify the distinction between baked oats and oatmeal. While both are made from the same star ingredient – oats – there are some key differences that set them apart.

  1. Texture: Traditional oatmeal, made by cooking oats on the stovetop or in the microwave, has a creamy and somewhat mushy texture. On the other hand, baked oats have a heartier and slightly chewier texture, more akin to a soft breakfast bar or granola bar.
  2. Cooking Method: Oatmeal is prepared by simmering oats in liquid until they absorb most of the moisture. Baked oats are made by mixing oats with various ingredients, including eggs, milk, sweeteners, and flavorings, then baking them in the oven until they set and become firm.
  3. Timing: Baked oats can be made ahead, so you don’t need to spend any time at the stove on a busy morning. Baked oatmeal cups take it even a step further—they are already broken down into individual portions, so you can just grab-and-go come morning. Conversely, oatmeal is often cooked at the stove on the same day you eat it.
Fork cutting into a pumpkin oatmeal cup on a green plate.

Why are baked oats so great?

We love a good bowl of regular oatmeal or a jar of overnight oats, but something about a baked oatmeal cup sets them apart.

  1. Morning Time Saver: If you’re someone who hits the snooze button a few too many times, baked oats are your breakfast superhero. Whip up a batch in advance, store it in the fridge, and simply reheat for a quick, satisfying morning meal. No more rushing to cook oatmeal before work or school!
  2. Texture Temptation: Craving a change in your breakfast routine? Baked oats provide a delightful contrast in texture compared to traditional oatmeal. The crispy edges and soft interior create a harmonious, comforting, and satisfying mouthfeel.
  3. Endless Creativity: Baked oats are like a blank canvas, ready to be adorned with your favorite flavors, fruits, nuts, and spices. Whether it’s pumpkin spice for fall or tropical coconut for a summer treat, you can customize baked oats to your heart’s content.
  4. Nutritional Benefits: Don’t worry, baked oats don’t skimp on the health front. They retain all the nutritional benefits of traditional oatmeal, such as fiber, which helps keep you full and fueled throughout the morning. Plus, the addition of pumpkin, in our case, adds vitamins and antioxidants to the mix.
Three Pumpkin Spice Baked Oatmeal Cups stacked on a green plate, with pieces of parchment paper separating them

What do I need to make baked pumpkin oatmeal cups? 

Grab a standard muffin tin and these ingredients:

  • Rolled oats. You might see these labeled as “old fashioned oats” at the grocery store. Use gluten-free oats if needed.
  • Almond flour
  • Coconut flour
  • Pumpkin pie spice
  • Baking powder
  • Salt
  • Milk
  • Pumpkin puree
  • Maple syrup
  • Avocado oil
  • Egg
  • Vanilla extract

How do I make this pumpkin baked oatmeal recipe?

  1. Preheat the oven and prep a muffin tin for baking.
  2. Stir the dry ingredients together.
  3. Add the wet ingredients, and mix until combined. Fold in any mix-ins you are using.
  4. Spoon the oat mixture into the muffin tin, patting down the tops with the back of a spoon. Bake for 20-25 minutes.

Why is baked pumpkin oatmeal good for prepping ahead?

Sometimes baking with oats can render a dry, cardboard-like texture, but not here! Thanks to the moistness of the pumpkin, these grab-and-go breakfast cups are tender and cakey.

Make sure to bake up a batch of these oatmeal cups during your weekly meal prep. They last in the fridge for up to five days, and will last in the freezer for much longer—up to three months. Eat them cold, at room temperature, or warmed in the microwave or toaster oven with a little bit of nut butter on top. Yum! They are great for breakfast or easy snacks. We really like pairing a baked oatmeal cup with a piece of fruit for an after-school snack.

Two Pumpkin Spice Baked Oatmeal Cups on a green plate, with mini pumpkins nearby

How do I make pumpkin baked oats gluten-free?

Grab yourself a bag of certified gluten-free rolled oats, and make up these baked oatmeal cups for you and all your gluten-avoiding friends. They are naturally gluten-free! These oatmeal cups are also naturally sweetened using maple syrup. They are just lightly sweet—so feel free to up the amount of maple syrup by a tablespoon or two if you like a sweeter oat cup.

Customize your oatmeal cups with mix-ins

I like these oatmeal cups just as they are, but if you’re looking to fancy it up a bit, feel free to fold your favorite oatmeal mix-ins into the batter. Chopped walnuts, raisins, and mini chocolate chips are all amazing!

Happy Pumpkin Season, friends. Enjoy!

Two Pumpkin Spice Baked Oatmeal Cups on a green plate with cinnamon sticks

Baked Pumpkin Oatmeal Recipe

Yield: 12 cups
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

These Pumpkin Spice Baked Oatmeal Cups are lightly-sweet and naturally gluten-free, and perfectly suited for meal prep.


  • Cooking spray
  • 2 cups gluten-free old-fashioned (rolled) oats
  • 2/3 cup almond flour
  • 1/3 cup coconut flour
  • 2 teaspoons pumpkin pie spice (see notes to make your own)
  • 1 teaspoon baking powder
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups milk (any milk will do, I like unsweetened almond milk)
  • 1/2 cup canned or homemade pumpkin puree
  • 1/4 cup maple syrup (plus more if you prefer a sweeter oatmeal cup, see notes)
  • 2 tablespoons avocado oil
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1/2 cup optional mix-ins (mini chocolate chips, chopped walnuts, raisins, dried cranberries, etc.)


  1. Preheat oven to 350°F. Spray a muffin tin liberally with cooking spray, and set aside.
  2. In a medium-size mixing bowl, combine the oats, almond flour, coconut flour, pumpkin pie spice, baking powder, and salt. Stir well to combine.
  3. Add in the milk, pumpkin puree, maple syrup, avocado oil, egg, and vanilla. Stir until well combined. Fold in the mix-ins, if using, until well distributed. 
  4. Spoon mixture evenly into prepared muffin tin. Use the spoon to lightly pat down the cups so they are flat on top. 
  5. Bake in preheated oven for 20-25 minutes, or until the tops are golden brown. Let cool completely before removing from the tin.
  6. Store in an airtight container in the fridge for 5-7 days, or freeze flat on a baking sheet, and then transfer to an airtight container and freeze for up to three months.


  • You can buy premade pumpkin pie spice in the spice aisle of most major supermarkets. Or, you can make your own pumpkin pie spice by combining 1 1/4 teaspoon ground cinnamon, 1/4 teaspoon ground nutmeg, 1/4 teaspoon ground ginger, and 1/8 teaspoon ground cloves.
  • This recipe calls for 1/4 cup maple syrup for sweetener, which gives you a lightly sweet oatmeal cup. If you prefer a sweeter breakfast, add in 1-4 tablespoons additional maple syrup.

Nutrition Information:
Yield: 12 Serving Size: 1 cup
Amount Per Serving: Calories: 122Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 18mgSodium: 111mgCarbohydrates: 11gFiber: 2gSugar: 6gProtein: 4g

At Wholefully, we believe that good nutrition is about much more than just the numbers on the nutrition facts panel. Please use the above information as only a small part of what helps you decide what foods are nourishing for you.

Want more pumpkin breakfast ideas like this one?

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  1. Do you think these would work fine with plain wheat flour or oat flour instead of almond/coconut? I’m allergic to nuts, so that’s off the table! These look delicious and I’m desperate for a portable breakfast that isn’t toast every day. Thanks!