Inside Scoop: These Apple Banana Oat Cups are vegan, gluten-free and make the perfect grab-and-go snack or breakfast.

This recipe was submitted by Jarka Crawford, holistic nutritionist and founder of

One bowl and a couple minutes of prep is all you need to create the easiest and healthiest breakfast oat cups of your dreams.



  • Sugar-free
  • Simple to make & simple ingredients
  • Freezable
  • Kid friendly
  • Healthy & protein dense ingredients
  • Keep you feeling full
  • Grab & go breakfast or snack

We’re crushing hard on these Apple Banana Oat Cups because they make a great base for adding other ingredients, and because we’ve been experimenting with them, we wanted to leave you with 3 Banana Oat Cup modifications, you’ve gotta try the Chai Spiced variation (see below).


Add in ¼ cup dark chocolate chips and 1-2 Tbsp all natural peanut butter for a bit of a sweet treat and nutty taste.




Steep 1 chai tea bag in ¼ cup water for 2 minutes, and use it as a replacement for regular filtered water in the recipe. Add in 1-2 Tbsp of almond butter as well as ¼ cup chopped pitted dates, for a spicy, sweet and nutty taste.


Fold in 1 cup berries of choice before you’re about to bake. If you really want to step it up a berry notch, fill ¼ of your muffin liner with batter, add 1-2 tsp sized dollop of jam (we use Crofters Just Fruit– contains no added sugars, it uses grape juice to sweeten)  in the center, and then top the jam with more batter.

banana apple oat cups

We love a good oatmeal breakfast, whether it’s overnight oats, granola, oat cups, warm oats, oatmeal cookies (and so on…), there are so many amazing ways to use up your oats, and the classic porridge has definitely stepped up a notch. If you want more oat based recipes, definitely check out our Warm Peanut Butter Oats, and Easy Overnight Oats.

But our favourite thing about oats is the fact that they are a power food!

Oats are incredibly amazing for your digestive tract. It’s said that they increase the viscosity of our GI tract “Viscosity” means the thickness of the contents and their likelihood of flowing either too quickly or too slowly through our digestive tract. If you have too little viscosity it means that food can flow fast through your system, and vice versa, resulting in gastrointestinal irregularities. Too quick can result in difficulty with blood sugar regulation, and too slow can allow for toxins to be reabsorbed. This makes adding oats to your daily routine, one of the most perfect foods for toilet troubles.

Not only are they great for your GI, but they’re incredibly high in protein, fiber, minerals, complex carbohydrates, and they are said to help support healthy blood sugar balance, as well as decreasing your risk for cardiovascular disease (due to their high fiber content).

That’s why these Apple Banana Oat Cups are a win win in our books, because not only do you have taste, variety, but they’re wonderful for you as well.


Simple, yet totally delicious. We love that you can grab-and-go these apple banana oat cups and they make a perfect healthy – and easy – meal with no fuss, or no worries.

Since we’ve started experimenting with 5 ingredient recipes, we’ve found that healthy eating can really be unbelievably delicious and really fit into our busy lifestyles! For example, this 5 Ingredient Grain-Free Flatbread, and these delicious Vegan & Grain-Free Chocolate Chip Cookies have become weekly staples and we know that we can fit cooking them into a 15 minute slot in our day. Then, healthy snacks and easy meals are at our fingertips.

Both recipes are part of our signature N5Diet, but if you’re looking for a simple strategy to bring healthy cooking into your kitchen, check out our 5 day, 5 Ingredient Challenge:

With this challenge you’ll get an instant downloadable Mini 5 Ingredient Cookbook, a challenge guide, access to our private nutrition community and much more!

What’s your favourite thing about cooking simple and healthy meals? Let us know in the comments below.


apple banana oat cups
5 from 2 votes

Apple Banana Oat Cups

The easiest and healthiest grab and go, quick prep breakfast to fill your bellies and keep your blood sugars stable.
Course Breakfast, Snack
Cuisine Healthy
Keyword Apple Banana Oat Cups
Prep Time 5 minutes
Cook Time 25 minutes
Cooling Time 10 minutes
Total Time 30 minutes
Servings 12
Calories 159 kcal



  1. Preheat oven to 375F.

  2. Place bananas, apple, water, and coconut oil in a food processor and process until smooth.
  3. Add flax/chia seeds and cinnamon and process until combined.
  4. Mix oats with baking powder, add to processor and run the food processor until combined.

  5. Use 1/4 cup as a measurement to fill a muffin tin – you can use unbleached muffin liners or use stoneware and grease with coconut oil.

  6. Bake for 25 minutes or until a toothpick inserted in the center comes out clean.
  7. Let the muffin tin cool for about 10 minutes, transfer muffins to a cooling rack and let cool completely.

Recipe Notes

Notes: Make sure blend thoroughly, and add apple chunks in last

Nutrition Facts
Apple Banana Oat Cups
Amount Per Serving
Calories 159 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g20%
Sodium 2mg0%
Potassium 251mg7%
Carbohydrates 23g8%
Fiber 3g12%
Sugar 5g6%
Protein 3g6%
Vitamin A 25IU1%
Vitamin C 3.3mg4%
Calcium 36mg4%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Jarka Crawford

My name is Jarka, and I’m a holistic nutritionist and founder of My goal is to help families manage healthy eating by creating a personalized action plan tailored to your lifestyle, needs and preferences. With deliciously healthy recipes, natural medicine and valuable tips, I’ll help you manage: digestive issues, recurring ear/chest infections, eczema, asthma, sleep issues, behavioural problems, ADD/ ADHD, autism and more.

I have successfully used this holistic approach in my own family and look forward to sharing my expertise with you. Watch your family gather around the dinner table in a whole new healthy and delicious way!

You can follow Jarka's social media accounts here: Facebook & Pinterest.


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