These Pumpkin Oatmeal Cups are the ideal healthy snack for fall. With simple pantry staples—rolled oats, pumpkin puree, warm spices and a touch of maple syrup—you can bake a batch of portable, delicious cups that work for breakfast, snack time or meal prep.

Pumpkin Oatmeal Cups

Healthy Pumpkin Snacks

We love pumpkin-based recipes for autumn because they add seasonal flavor and a serving of vegetables to baked goods. These oatmeal cups combine the cozy flavors of pumpkin pie spice and maple with wholesome oats to create a snack that feels indulgent but is made from real ingredients.

Why add pumpkin to recipes?

• Pumpkin adds natural moisture and a mild, sweet flavor that complements spices like cinnamon and nutmeg.
• Using pumpkin puree is an easy way to boost the nutritional profile and add a serving of vegetables to baked treats.
• Pumpkin recipes are crowd-pleasers during the cooler months—perfect for sharing or meal prepping.

Everything You Need to Make These Cups

These oatmeal cups come together quickly and can be doubled for batch baking. Below are the ingredients and suggested pantry-friendly substitutions to keep things flexible.

• Rolled oats: Use rolled oats for the best texture. Quick oats can be substituted if needed.
• Pumpkin puree: Use unsweetened pumpkin puree (not pumpkin pie filling).
• Eggs: This recipe uses 2 large eggs. For an egg-free version, look for vegan baked-oatmeal alternatives.
• Maple syrup: Provides natural sweetness and a fall flavor—substitute another liquid sweetener if desired.
• Coconut oil: Melt before measuring to ensure an accurate amount; use neutral oil if preferred.
• Milk: Any milk or milk alternative works—almond, dairy or oat milk are all fine.
• Mini chocolate chips: Optional, but they add a sweet contrast. Use regular chips if you don’t have minis.
• Flour: A small amount of white whole wheat or all-purpose (or gluten-free all-purpose) flour helps bind the cups so they hold together.

How to Store Oatmeal Cups

These cups are ideal for meal prep. After baking and cooling, store them to keep them fresh and convenient:

Refrigerator

Let cupcakes cool completely, then place in an airtight container and refrigerate. They will keep well for approximately 3–7 days.

Freezer

To freeze, let the cups cool fully and then transfer to a freezer-safe container or bag. They freeze well for up to 3 months—thaw overnight in the fridge before reheating.

Recipe Details

Prep time: 15 mins · Cook time: 16 mins · Total: 31 mins · Servings: 12

Ingredients

Wet

• 2 large eggs
• 1 cup unsweetened pumpkin puree
• 1 teaspoon vanilla extract
• 1/4 cup maple syrup
• 2/3 cup unsweetened almond milk (or any milk)
• 2 tablespoons melted coconut oil

Dry

• 2.5 cups rolled oats
• 1/2 cup white whole wheat flour (or all-purpose/gluten-free all-purpose flour)
• 1.5 teaspoons pumpkin pie spice
• 1 teaspoon baking powder
• Pinch of salt
• 1/2 cup mini chocolate chips (optional)

Instructions

1. Preheat the oven to 350°F (175°C). Spray a 12-cup muffin tin with nonstick spray or line with liners.
2. In a large bowl, combine the dry ingredients: rolled oats, flour, pumpkin pie spice, baking powder and a pinch of salt.
3. In a separate bowl, whisk together the wet ingredients except the melted coconut oil: eggs, pumpkin puree, vanilla, maple syrup and milk.
4. Add the wet mixture to the dry ingredients and stir until combined. Mix in the melted coconut oil. Fold in mini chocolate chips if using.
5. Spoon the batter into the prepared muffin tin, filling each cup about three-quarters full. Sprinkle extra chocolate chips on top if desired.
6. Bake at 350°F for 16–18 minutes, until the centers are set. Remove from oven and cool in the pan briefly, then transfer to a rack to cool completely—wait at least 15 minutes before serving so they set up.

Tips & Notes

• For firmer cups, ensure they cool fully before removing from the tin; the binder (flour and eggs) needs to set.
• Swap mix-ins: chopped nuts, dried fruit, or a swirl of nut butter are great alternatives to chocolate chips.
• To reheat: microwave for 20–30 seconds from refrigerated, or thaw and warm from frozen as preferred.
• Storage: keep in an airtight container in the refrigerator for about 3–7 days, or freeze for longer storage (up to 3 months).

Nutrition (approximate per serving)

Calories: 177 kcal · Carbohydrates: 27 g · Protein: 4 g · Fat: 6 g · Fiber: 3 g · Sugar: 10 g

Nutrition information is automatically calculated and should be used as an approximation.

More Baked Oatmeal Cup Ideas

• Peanut Butter Chocolate Chip Oatmeal Cups
• Baked Apple Oatmeal Cups
• Chocolate Chip Zucchini Oatmeal Cups
• Collections of baked oatmeal recipes for easy breakfasts and snacks

If you try this recipe, consider making a double batch to freeze for quick breakfasts or snack swaps throughout the week. These pumpkin oatmeal cups deliver seasonal flavor with minimal fuss—perfect for busy mornings or satisfying fall cravings.