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  1. Recipe

Baked Oatmeal Cups

15 servings

Source: Dr. Neal Barnard’s Cookbook for Reversing Diabetes by Neal Barnard, MD; recipe by Dreena Burton

Take your oatmeal to go with these baked oatmeal cups! 

About the Recipe

133 Calories · 3 g Protein · 3 g Fiber
Gluten-free · Nut-free

Oatmeal is packed with fiber, which can help lower cholesterol and improve digestion.

Oats do not contain gluten but can be manufactured in a facility with gluten. For severe allergies, it’s best to buy oats with a gluten free label.


Makes 15 Servings

  • rolled oats (3 cups)
  • oat flour (1/2 cup)
  • flax meal (3 tbsp.)
  • cinnamon (1 tbsp.)
  • sea salt (1/8 tsp., rounded)
  • banana, overripe (2 cups)
  • brown rice syrup (1/3 cup)
  • raisins (1/3 cup)
  • nondairy chocolate chips (2 tbsp.)


  1. Line a muffin pan with 15 parchment cupcake liners.

  2. Preheat the oven to 350 F.

  3. In a large mixing bowl, combine oats, oat flour, flax meal, cinnamon, and salt. Stir to combine.

  4. Mash or puree the banana using a food processor or immersion blender.

  5. Add the banana, brown rice syrup (see note), raisins, and chocolate chips (if using). Stir until thoroughly combined.


    Note: Don’t substitute maple syrup for brown syrup; it’s not thick and sticky enough.

  6. Using a cookie scoop, place 1/4 to 1/3 cup of the batter in each muffin cup. Use a spatula or your fingers to lightly pack in the mixture. (Dampen your fingers to make it easier.)

  7. Bake for 20 minutes.

  8. Remove and let cool in the pan for about 5 minutes, and then transfer to cooling rack.

  9. Enjoy warm or cooled. Store in an airtight container in the fridge.

Nutrition Facts

Per serving

Calories: 133
Protein: 3 g
Carbohydrate: 27 g
Sugar: 7 g
Total Fat: 2 g
     Calories from Fat: 13%
Fiber: 3 g
Sodium: 37 mg

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