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Peanut Butter Protein Oatmeal Cups

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These easy, 5-ingredient peanut butter protein oatmeal cups are a healthy, protein-packed snack that’s soft, chewy, and perfect for meal prep. They’re quick to make, customizable, and ideal for breakfast, post-workout, or on-the-go snacking.

Ingredients

Scale
  • 2 cups old-fashioned rolled oats (200g)
  • 1 cup natural peanut butter (240g, creamy or crunchy, unsweetened and unsalted preferred)
  • 1/2 cup protein powder (60g, vanilla or unflavored, whey or plant-based)
  • 1/3 cup pure maple syrup (80ml)
  • 2 large eggs
  • Optional: 1/3 cup mini chocolate chips (55g)
  • Optional: Chopped nuts (walnuts or pecans)
  • Optional: Chia seeds or flaxseed meal
  • Optional: Pinch of salt (especially if peanut butter is unsalted)

Instructions

  1. Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with nonstick spray or line with parchment muffin liners.
  2. In a large bowl, whisk together peanut butter, maple syrup, and eggs until smooth and creamy. Microwave peanut butter for 15-20 seconds if too thick.
  3. Add protein powder and whisk or stir until fully combined and no lumps remain. If batter looks dry, add a tablespoon of maple syrup or a splash of milk.
  4. Fold in rolled oats with a spatula or wooden spoon until all oats are coated and mixture is thick but scoopable. Stir in any optional add-ins like chocolate chips or nuts.
  5. Divide mixture evenly among the 12 muffin cups. Press down gently with the back of a spoon.
  6. Bake for 15-18 minutes, or until tops look set and lightly golden. Check at 15 minutes to avoid overbaking.
  7. Let oatmeal cups cool in the pan for 10 minutes before removing. Transfer to a wire rack to finish cooling.

Notes

For vegan cups, use flax eggs (2 tbsp flaxseed meal + 5 tbsp water, let sit 5 minutes) and plant-based protein powder. Use certified gluten-free oats for gluten-free version. Optional add-ins like chocolate chips, nuts, or dried fruit can be mixed in. Store in an airtight container at room temperature for 3 days, refrigerate up to 1 week, or freeze up to 3 months. Let cool in the pan for 10 minutes before removing to prevent crumbling.

Nutrition

Keywords: peanut butter, protein, oatmeal cups, healthy snack, meal prep, gluten-free, dairy-free, easy, high protein, breakfast, post-workout

Find it online: https://realityeats.com/peanut-butter-protein-oatmeal-cups-easy-5-ingredient-healthy-snack/