Banana Chia Walnut Oat Cups

Sometimes I make a simple recipe that just works oh-so-well. One of my latest creations for Pumpkin Oat Breakfast Cookies was one of those creations. If you know me, you know that I’m obsessed with oats.

If you don’t know me- Hi, I’m Natalie and I have an oat obsession. Seriously, I have a bowl of oatmeal every morning. I tend to switch up my lunch and dinner, but breakfast stays the same. With that, it probably comes as no surprise that I’ve created another oat recipe. This is another baked “cookie/muffin” recipe that you can whip up whenever and enjoy for multiple days in a row.

And since so many of my readers are vegan, I decided to try this with chia seeds instead of eggs and it worked so incredibly well! Essentially, this baked oatmeal cup is a mixture of bananas, oats, chia seeds, milk (you can use soy or plant-based milk) and cinnamon. Bake it all up for 15-20 minutes and you’ve got your oatmeal on the go. 

It also doubles as a tasty pre-workout snack, and did I mention there is NO added sugar? These delectable cups are sweetened with just banana. You’re welcome! 

These Banana Chia Walnut Oat cups are the perfect make-ahead vegan and gluten-free breakfast. They are naturally sweetened with banana and contain no added sugar! #vegan #veganbreakfast #oatmealcups #noaddedsugar
5 from 5 votes

Banana Chia Oat Walnut Cups

A delicious make-ahead vegan breakfast bite with no added sugar

Course Breakfast
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 3
Calories 241 kcal
Author Natalie Rizzo, MS, RD


  • 1 tablespoon chia seeds
  • 3 tablespoon water
  • 1 mashed banana
  • 1 cup oats
  • 1/4 cup milk soy or plant-milk work too
  • 1 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • cooking spray or oil
  • 1/4 cup chopped walnuts


  1. Preheat oven to 350 degrees F.
  2. In a mixing bowl, combine chia seeds and water. Let sit for 1-2 minutes until the mixture thickens.
  3. Add the banana, oats, milk , cinnamon and vanilla to the bowl. Stir well.
  4. Coat a muffin tin with cooking spray or oil. Pour the mixture into the slots of the muffin tin and top each one with a sprinkle of walnuts. Bake for 15-20 minutes. You should be able to insert a knife into the cups and have it come out dry.

Nutrition Facts
Banana Chia Oat Walnut Cups
Amount Per Serving (2 oat cups)
Calories 241 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 13mg1%
Potassium 335mg10%
Carbohydrates 33g11%
Fiber 7g29%
Sugar 6g7%
Protein 7g14%
Vitamin A 64IU1%
Vitamin C 3mg4%
Calcium 93mg9%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.


  • Reply
    December 17, 2018 at 5:40 pm

    5 stars
    These look like the perfect little bites!

  • Reply
    Tawnie Kroll
    December 18, 2018 at 11:32 am

    5 stars
    Love how healthy and yummy these are!

  • Reply
    December 21, 2018 at 6:36 pm

    5 stars
    I love muffins! These are perfect for the mornings on the go!

  • Reply
    Emily Kyle
    December 23, 2018 at 8:42 am

    5 stars
    Putting these beauties back on my breakfast menu when school is back in session, these look perfect and easy to hold while running out the door 😉

  • Reply
    December 24, 2018 at 11:07 am

    5 stars
    Doesnt get any easier than these!

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