These tropical baked oatmeal muffin cups are gluten free, dairy free and low in fat! The perfect make-ahead on-the-go breakfast!
I’m a busy girl and my mornings are generally the craziest parts of my days. From early morning TV segments, to spin classes, to conference calls, I feel like I’ve run a marathon all before noon. That’s why having make ahead recipes in the freezer ready to rewarm and pop in my mouth are key to getting me through my hectic mornings.
Baked Oatmeal (like Overnight Oatmeal) is one of my go-to make ahead recipes for breakfast because you get a nice balance of healthy protein, fat, and carbs on the go. In the past, I have made a large casserole baked oatmeal but I wanted to make it even easier to bake, freeze and rewarm these bad boys. Introducing my Tropical Baked Oatmeal Muffin Cups.
How to Make Tropical Baked Oatmeal Muffin Cups
These Tropical Baked Oatmeal Muffin Cups are easy to make ahead, freeze and then pull out throughout the week thanks to their easy two-bite size. They start with a combination of gluten free oats, coconut and cashews and then add in lots of Tropical flavour. Mashed ripe banana add sweetness and body, pineapple adds a bright acidity, and my go-to snack, Zespri SunGold Kiwifruit adds that perfect balance of tangy and sweet.
If you’re used to only eating green kiwifruit, get ready for a pleasant surprise. The Zespri SunGold Kiwifruit variety taste like a cross between a mango and a strawberry and has fewer hairs on its skin. Honestly, I eat the skin sometimes and have since I was a kid, but you can totally just slice in half, get in there with a spoon and scoop out the goods.
They also lend a nutritious sucker punch to these Tropical Baked Oatmeal Muffin Cups. In a modest two-kiwifruit serving, you have almost as much fibre as a bowl of bran flakes so you’ll feel satisfied for hours after this meal. They’re also packed with 3 times as much vitamin C as one orange and as much potassium as a medium banana – talk about big nutrition in a small package. Add that to the high fibre oats, healthy fats from the cashews and coconut, and the fact that these have no added sugar, these Tropical Baked Oatmeal Muffin Cups make amazing morning fuel.
Have you tried these Tropical Baked Oatmeal Muffin Cups? What did you think? What are your favourite make ahead recipes for breakfast? Leave me a comment below with your go-tos!
Tropical Baked Oatmeal Muffin Cups | Gluten Free, Dairy Free & No Sugar Added
- 2 1/2 cups gluten free oats
- 1/2 cup unsweetened shredded coconut
- 1/2 cup cashews finely chopped
- 1 tsp baking powder
- 1/2 tsp ginger
- 1/2 tsp salt
- 2 super ripe bananas smashed
- 1 cup lite coconut milk
- 1 egg
- 2 egg whites
- 2 tsp vanilla
- 3 tbsp coconut oil melted and cooled
- 2 large Zespri SunGold Kiwifruit finely diced
- 1 cup pineapple finely diced
- 1 large Zespri SunGold Kiwifruit thinly sliced
- Preheat the oven to 375 F.
- In a bowl, mix together the oats, coconut, cashews, baking powder, ginger, and salt.
- In another bowl, mix together the banana, coconut milk, egg, egg whites, vanilla, coconut oil, diced Zespri SunGold Kiwifruit and pineapple. Combine the wet with the dry and let the batter sit for 10 minutes.
- Spray 24 regular-sized muffin tins with non-stick cooking spray or use silicon muffin tins.
- Divide the batter between each of the muffin tins. Smooth out the surface, then top each with a slice of Zespri SunGold Kiwifruit.
- Bake for 25 minutes or until you see a very light golden brown color along the edges. Allow them to cool on a rack for at least 30 minutes before removing them carefully from the tin.
- Enjoy immediately, or pop into a freezer bag and freeze. When ready to eat, either simply thaw in the fridge over night (and enjoy at room temperature) or pop it into the microwave for 20 seconds to enjoy warm.
Updated on October 23rd, 2020
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.