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Cinnamon Apple Baked Oatmeal Cups

A simple make-ahead breakfast with oats, apples, and cinnamon.

NUTRITION

Fiber

ORGAN

Stomach

EMOTION

Calm

Ingredients

  • 2 cups old-fashioned rolled oats (certified gluten-free if needed)
  • 1 teaspoon baking powder
  • 1½ teaspoons ground cinnamon
  • ¼ teaspoon sea salt
  • 2 large eggs
  • 1 cup unsweetened almond milk (or milk of choice)
  • ⅓ cup pure maple syrup
  • ¼ cup unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1 medium apple, finely diced
  • ¼ cup chopped walnuts
  • 2 tablespoons pumpkin seeds

Instructions

  1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin or use silicone liners.
  2. Combine oats, baking powder, cinnamon, and salt in a large bowl.
  3. In a separate bowl, whisk eggs, almond milk, maple syrup, applesauce, and vanilla.
  4. Stir wet ingredients into dry ingredients.
  5. Gently fold in the diced apple, chopped walnuts, and pumpkin seeds until evenly distributed.
  6. Divide evenly among 12 muffin cups.
  7. Bake for 25–30 minutes, until the centers are set and tops are lightly golden.
  8. Cool in the pan for 10 minutes before removing.

Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Servings: 12 oatmeal cups

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The EHI Five Element Connection

Earth Element | Stomach | Calm

Why These Ingredients Matter

🌾 Oats – Contain beta-glucan, a soluble fiber that supports healthy cholesterol levels.

🍎 Apples – Provide dietary fiber and naturally occurring plant compounds.

🤎 Cinnamon – Contains polyphenols and adds warm flavor.

🌰 Walnuts or Pecans – Provide unsaturated fats and additional nutrients.

Fun Fact: Cucumbers are about 95% water, making them one of nature’s most hydrating foods.

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Recipe Tips & Common Questions

Yes. Refrigerate in an airtight container for up to 4 days.
Yes. Freeze for up to 2 months. Thaw in the refrigerator and reheat before serving.
Use certified gluten-free oats and verify the remaining ingredients are gluten-free.
Pair with Greek yogurt, nut butter, or another protein-rich food.

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