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    Home » Breakfast

    Pumpkin Baked Oatmeal Cups

    November 6, 2023 by Chrissy Carroll 25 Comments

    Jump to Recipe Print Recipe

    As that crisp fall morning air creeps in, you’ll fall in love with today’s recipe – pumpkin baked oatmeal cups.  Think hearty oatmeal, earthy pumpkin, rich dark chocolate, and sweet bananas and dates – all combined into a lovely morning treat. This simple recipe is great to meal prep ahead of time on the weekend and enjoy throughout the week.

    Note: This recipe was first published in 2017. The post and photos have been updated in 2023.

    Three pumpkin baked oatmeal cups stacked on top of each other on a white plate.

    Ingredient Notes

    Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:

    Oats, bananas, chocolate chips, pumpkin, flax, baking powder, pumpkin spice, and dates on a white backdrop.
    • Pumpkin puree – You want to use plain pumpkin puree for this recipe, not pumpkin pie filling. You can also use homemade pumpkin puree.
    • Bananas – Choose very ripe bananas with lots of brown spots, as these mash easier and help sweeten the recipe.
    • Dates – These are usually found in the produce section or dried fruit section of the grocery store. Depending on the type of date, they may vary in size a bit, which is fine.

    Instructions

    You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.

    Start by making a “flax egg” – combine the flaxseed with hot water and let it sit on the counter for a few minutes. It will become gelatinous, kind of like an egg.

    Flax mixed with water in a small bowl.

    Meanwhile, add the bananas and dates to a small food processor bowl. Process until relatively smooth (it’s OK if there’s still some chunks of dates).

    Banana and dates mixed together in a food processor bowl.

    Add the oats and baking powder to a big mixing bowl and stir until combined.

    Oats and baking powder mixed together in a mixing bowl.

    Add the flax mixture, the pureed bananas and dates, pumpkin, and pumpkin spice. Stir until combined, then fold in the chocolate chips (if you want, you can save some of the chocolate chips to sprinkle on top – completely your call).

    All of the pumpkin oatmeal ingredients combined in a glass mixing bowl.

    Pour the batter into a greased muffin tin, dividing evenly.

    Bake that for about 20 minutes, then let cool in the muffin tin.

    Enjoy now, or store in the fridge to enjoy later!

    Baked pumpkin chocolate chip oatmeal cups in a muffin tin.

    In the batch above, you can see I just folded all the chocolate chips in. If you decide to save some chocolate chips and top the batter right before baking instead, you’ll get pumpkin baked oatmeal cups that look like this older photo!

    Several pumpkin baked oatmeal cups on a brown table next to a plate and napkin.

    Recipe FAQ

    Here are some common questions that may come up as you prepare these:

    How should you store pumpkin baked oatmeal cups?

    Store in the refrigerator in a food storage container or zip-top bag for up to 4-5 days. When ready to enjoy, you can heat it in the microwave for about 20 seconds, or until warm but not hot.

    Can you freeze pumpkin baked oatmeal cups?

    Yes.  After you bake the oatmeal cups, wait for them to cool, and then store them in an airtight container or zip-top bag in the freezer.  When you are ready to eat one, just pop it in the microwave for about 30-40 seconds. Use within 3 months for the best quality.

    Can you make vegan pumpkin oatmeal cups?

    Yes. This recipe is vegan-friendly as long as you choose a brand of chocolate chips that does not contain milk (for example, Enjoy Life Dark Chocolate Morsels or Ghirardelli Non-Dairy Dark Chocolate Chips).

    Nutrition Benefits

    These are a great option for buys women who are looking for a quick breakfast that fuels their fitness goals. You can pair two of these pumpkin baked oatmeal cups with a hardboiled egg or a string cheese for a simple, balanced grab-and-go meal.

    One of the best things about this recipe is that the only added sugar comes from the chocolate chips (and you could purchase no-added-sugar chocolate chips if you’d like!).

    Instead, they’re sweetened naturally with bananas and dates.  That means you get additional vitamins, minerals, and phytochemicals – compared to making baked oatmeal with regular sugar where you lose out on some of those benefits.

    I also love that each baked oatmeal cup packs in 5 grams of fiber – a nutrient most people don’t get enough of.

    And they’re not just for breakfast – these are also a great snack choice when you’re looking for some healthy carbs to fuel your body.  Let’s say you’ve got an afternoon workout, but you’re feeling that energy dip between lunch and your sweat sesh.  You can snack on one of these a little while before your workout to top off those energy stores.

    A woman's hand holding a pumpkin baked oatmeal cup.

    More Healthy Pumpkin Recipes

    If you’re looking for more healthy pumpkin recipes, try one of these delightful dishes:

    • Healthy pumpkin breakfast bars
    • Pumpkin protein muffins
    • Greek yogurt pumpkin dip
    • Pumpkin spice protein bars
    • Pumpkin oatmeal breakfast cookies
    • Cold brew pumpkin smoothie

    Break out the pumpkin and give these a try – then be sure to stop back over and let me know what you think.

    Three pumpkin baked oatmeal cups on a plate, next to a woven pumpkin decoration.

    Pumpkin Baked Oatmeal Cups

    Snacking in Sneakers
    These pumpkin baked oatmeal cups are great to meal prep and heat up on cool fall mornings!
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 20 minutes mins
    Total Time 35 minutes mins
    Course Breakfast, Snack
    Cuisine American
    Servings 12 baked oatmeal cups
    Calories 157 kcal

    Ingredients
      

    • 2 tbsp ground flax seed
    • ⅓ cup hot water
    • 2 medium overripe bananas
    • ¾ cup whole pitted dates
    • 2 cups rolled oats (if gluten free, look for certified gluten free)
    • 1 tsp baking powder
    • 1 cup pumpkin puree
    • 1 tsp pumpkin spice (or cinnamon)
    • ½ cup dark chocolate chips (if vegan, look for dairy-free chocolate chips.)

    Instructions
     

    • Preheat oven to 350 degrees F. Lightly grease a muffin tin.
    • Place the ground flax in a small bowl or cup with the hot water. Set aside for a few minutes.
    • Meanwhile, add the bananas and dates to a small food processor bowl. Puree the mixture until well combined (there may be a few small chunks of dates in there; that’s fine). Set aside for now.
    • In a large mixing bowl, combine the oats and baking powder. Stir until combined.
    • Add the flax mixture, banana date mixture, pumpkin, and pumpkin spice to the bowl with the oats. Stir until well combined, then fold in the chocolate chips.
    • Divide mixture evenly in the muffin tin. Bake for about 20 minutes (or until the top no longer looks damp). Let cool in the muffin tin. Enjoy slightly warm!

    Notes

    • The only added sugar in this recipe comes from the chocolate chips. If you want a no-added-sugar recipe, use stevia-sweetened chocolate chips.
    • These are denser than some other baked oatmeal recipes, but I find them to be quite delicious.
     
    Nutrition analysis (approximate per baked oatmeal cup): 157 calories, 5.5 g fat, 2.5 g saturated fat, 45 mg sodium, 28.5 g carbohydrate, 5 g fiber, 12 g sugar, 3 g added sugar, 3.5 g protein, Vitamin D: 0%, Calcium: 4%, Iron: 14%, Potassium: 7%

    Nutrition

    Calories: 157kcal
    Keyword pumpkin baked oatmeal cups
    Tried this recipe?Let us know how it was!

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    Three pumpkin baked oatmeal cups on a plate with a text overlay with the name of the recipe.
    • Author
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    Chrissy Carroll
    Chrissy Carroll
    Chrissy Carroll is a Registered Dietitian, RRCA Running Coach, and USAT Level I Triathlon Coach. She specializes in sharing training tips, sports nutrition information, and healthy recipes for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.
    Chrissy Carroll
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    Comments

    1. Emily

      September 11, 2017 at 3:43 pm

      Oh my…. yes! These look soo good and perfect for breakfast or an afternoon energy boost 🙂

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:54 am

        Yes! Glad you think so too Emily 🙂

        Reply
    2. dixya @food, pleasure, and health

      September 11, 2017 at 4:27 pm

      i will totally devour these cups…and love your shoes 🙂

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:55 am

        Haha – I bought those for like $3 a few years ago and they have been the best investment. They just add a fun pop to any outfit!

        Reply
        • Kim Kremer

          October 2, 2017 at 4:15 pm

          I was adoring those shoes and thinking, “Gosh, why doesn’t Altra make sparkly shoes?” 🙂

          Reply
          • Chrissy Carroll

            October 17, 2017 at 6:58 am

            Hahaha, that’d be amazing!

            Reply
    3. Deborah @ Confessions of a mother runner

      September 11, 2017 at 4:42 pm

      I have been all about adding dates to my recipes too. Make ahead snacks are the best

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:55 am

        They’re the best for adding sweetness in a healthy way, right?!

        Reply
    4. Abbey Sharp

      September 11, 2017 at 5:04 pm

      5 stars
      Always into a delicious healthy snack for my post workout recovery! These look heavenly.

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:55 am

        Thanks Abbey! They’re definitely a tasty treat after a workout.

        Reply
    5. Rebecca

      September 11, 2017 at 7:00 pm

      Gimme all the pumpkin recipes! these oatmeal cups (with all the ooey-gooey chocolate chips) look amazing

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:56 am

        I’m with you! Bring on the pumpkin! 🙂

        Reply
    6. Rachel

      September 11, 2017 at 7:47 pm

      Let’s face it, you had me at the picture with the melty chocolate chips… these look AMAZING!!!

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:56 am

        Yay! Hope you enjoy them Rachel!

        Reply
    7. Tasting Page

      September 11, 2017 at 8:46 pm

      I love these adorable cups. I’m also with you and not afraid to embrace fall!

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:57 am

        Of course, as soon as I started embracing fall, we got 85 degree weather up here – lol. But later this week we should have cool temps again.

        Reply
    8. Natalie

      September 12, 2017 at 9:00 am

      5 stars
      I’m totally on pumpkin frenzy 😀 These looks so good, so delicious… and now that you’ve said freezer friendly I definitely need to make these. Yum!

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:57 am

        Aren’t freezer friendly things the best?! They’re so convenient to pull out anytime you need a little snack, or if you have any kids – they’re great to pull out for lunches.

        Reply
    9. Jill Conyers

      September 12, 2017 at 5:17 pm

      Pumpkin and chocolate chips. Yes please!

      Reply
      • Chrissy Carroll

        September 18, 2017 at 2:57 am

        One of the classic fall combos!

        Reply
    10. Kim Kremer

      October 2, 2017 at 4:17 pm

      I’m glad you mentioned the maple syrup. I’m definitely going to try these without the chocolate chips & with a bit of maple syrup or maple sugar.

      (I do love me some chocolate, but I’m just not crazy about the pumpkin-oats-chocolate combo. Go fig.)

      Reply
      • Chrissy Carroll

        October 17, 2017 at 6:59 am

        And I like pumpkin on it’s own, but way prefer it in the chocolate combo! 😉

        Reply

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    Welcome to Snacking in Sneakers! That's me, Chrissy, and I'm here to share all my favorite fitness, food, & wellness stories & tips. I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal.

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    Several chocolate chip topped pumpkin baked oatmeal cups next to an orange napkin and a plate.
    322 shares
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