Apple Cinnamon Oatmeal Cups (Gluten Free Recipe)
These apple cinnamon oatmeal cups are a gluten free baked breakfast made with rolled oats, unsweetened applesauce, fresh apple, and warm spices — naturally sweetened, freezer-friendly, and ready to grab all week.
Apple cinnamon anything has my whole heart and these oatmeal cups are no exception.
Apple cinnamon oatmeal cups are a gluten free baked breakfast made by mixing rolled oats with applesauce, eggs, maple syrup, fresh diced apple, and warming spices, then baking them in a muffin tin until golden and set.
You get 12 individually portioned cups in one batch, they keep in the fridge for 5 days, and they freeze for 3 months. The whole thing takes about 35 minutes start to finish and the kitchen smells like fall the entire time.
I make a batch of these on Sundays pretty much every week once apple season hits. They’re one of those recipes that feels like a treat but you’re eating actual whole food ingredients and not much added sugar at all, which is the whole point.
If apple cinnamon is your thing, you’ll also want my Apple Pie Baked Oatmeal and my Air Fryer Cinnamon Apple Chips.
Why You’ll Love This Recipe
- Made with real ingredients. Rolled oats, fresh apple, applesauce, eggs, maple syrup, and spices. Nothing complicated, nothing you can’t pronounce.
- Naturally sweetened. Applesauce and maple syrup do all the work — no refined sugar, no brown sugar needed.
- Meal prep ready. One batch makes 12 cups, they last 5 days in the fridge, and they freeze perfectly for up to 3 months. Sunday batch, weekday breakfast, done.
Ingredients
The exact amounts are in the recipe card below. Here’s what each one does:
Unsweetened applesauce — acts as both a binder and a natural sweetener. It also keeps the cups moist without needing butter or oil. Unsweetened is important here — sweetened versions will push the sugar too high.
Eggs — hold everything together and give the cups structure so they come out of the tin cleanly. Two large eggs is the right amount for a 12-cup batch.
Pure maple syrup — adds just enough sweetness to round out the apple flavor without overpowering the apple and cinnamon.
Unsweetened almond milk — keeps things dairy free and light. Any plant-based or dairy milk works here.
Pure vanilla extract — adds warmth and makes the whole thing taste more intentional than a plain bowl of oatmeal.
Certified gluten-free rolled oats — the base of the whole recipe. Rolled oats give the best chewy, hearty texture. Quick oats work in a pinch. Do not use steel cut oats.
Baking powder — a little lift so the cups don’t come out flat and dense.
Apple pie spice — brings the warm fall flavor in one ingredient. See Substitutions below if you don’t have it on hand.
Sea salt — makes every other flavor land better.
Chopped apple — fresh diced apple folded into the batter. Honeycrisp, Gala, Granny Smith, or Golden Delicious all work. Peel or leave the skin on, your call.
Chopped pecans — add crunch and a nutty richness that balances the sweetness. Leave them out for a nut-free version.
How to Make Apple Cinnamon Oatmeal Cups
- Preheat oven to 350°F. Grease a 12-cup muffin tin well with cooking spray, or line with paper liners and spray those too — the oats will stick otherwise.
- In a large bowl, whisk together the applesauce, eggs, maple syrup, almond milk, and vanilla extract until smooth.
- Add the rolled oats, baking powder, apple pie spice, and salt. Stir until fully combined with no dry streaks.
- Fold in the diced apple and pecans.
- Spoon the batter evenly into the 12 muffin cups, filling each one nearly to the top. These don’t rise much so you can fill them full.
- Bake for 28–32 minutes, until the tops are golden brown and a toothpick inserted in the center comes out clean.
- Let cool in the tin for 5 minutes before removing.
Tips
- Grease the tin generously. Oatmeal cups stick more than regular muffins because there’s no flour creating a barrier. Spray every nook, and spray paper liners too.
- Let them cool before removing. They firm up as they cool. Try to pop them out at the 5-minute mark — too soon and they’ll fall apart, too long and the edges can stick.
- Dice the apple small. Roughly ½ inch pieces distribute evenly through the batter and make sure every bite has apple in it. Bigger chunks sink to the bottom.
Substitutions
Eggs → flax eggs: combine 1 tablespoon ground flaxseed with 3 tablespoons water per egg, let sit 5 minutes before using. The cups will be slightly denser but will hold together.
Maple syrup → honey: direct 1:1 swap. Both work perfectly here.
Almond milk → any plant-based or dairy milk: oat milk, cashew milk, soy milk, or regular cow’s milk — all fine.
Apple pie spice → individual spices: use 1 teaspoon cinnamon, ¼ teaspoon nutmeg, and a pinch of ground ginger as a substitute.
Pecans → walnuts or pumpkin seeds: walnuts give a similar richness, pumpkin seeds keep it nut-free.
Applesauce → mashed banana or pumpkin puree: both work as a 1:1 swap and change the flavor profile in a fun way — banana makes these taste more tropical, pumpkin puree turns them into a fall harvest situation.
Storage and Freezing
Fridge: store in an airtight container for up to 5 days. Eat cold or reheat in the microwave for 20–30 seconds.
Freezer: let cups cool completely, then freeze in a single layer on a baking sheet until solid, then transfer to a freezer-safe bag or container for up to 3 months. Reheat from frozen in the microwave for 45–60 seconds, or thaw in the fridge overnight.
Frequently Asked Questions
What are apple cinnamon oatmeal cups? Apple cinnamon oatmeal cups are a baked breakfast made with rolled oats, unsweetened applesauce, fresh diced apple, eggs, maple syrup, and warming spices, baked in a muffin tin until golden and set. They’re gluten free, naturally sweetened, and portioned for easy grab-and-go breakfasts all week.
Can I make oatmeal cups without eggs? Yes — use a flax egg in place of each egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, rested for 5 minutes). The texture will be slightly denser but the cups will still hold together and taste great.
How long do apple cinnamon oatmeal cups last? In an airtight container in the fridge, up to 5 days. In the freezer, up to 3 months. Reheat from the fridge for 20–30 seconds in the microwave, or from frozen for 45–60 seconds.
What apples are best for oatmeal cups? Honeycrisp, Gala, Golden Delicious, and Granny Smith all work well. Honeycrisp stays firm after baking and adds great sweetness. Granny Smith holds its shape and gives a slightly tart contrast to the maple syrup. Use whatever apple you already have.
Apple Cinnamon Oatmeal Cups (Gluten Free Recipe)
Ingredients
- ½ cup unsweetened apple sauce
- 2 large eggs
- ½ cup pure maple syrup can use sugar-free maple syrup
- 1 ½ cups unsweetened almond milk
- 1 tsp vanilla extract
- 3 cups gluten-free old fashioned oats
- 2 tsp baking powder
- 2 tsp apple pie spice
- ½ tsp salt
- 1 whole apple chopped
- ½ cup pecans chopped
Instructions
- Preheat your oven to 350 degrees F and grease a muffin tin. You can also use paper muffin liners, but they will be sticky.
- In a large bowl, whisk together the unsweetened applesauce, eggs, pure maple syrup, almond milk, and vanilla extract.
- Next, stir in the gluten-free oats, baking powder, apple pie spice, and salt. Make sure everything is well combined. Fold in the chopped apple and pecans.
- Spoon the oatmeal mixture into the prepared muffin pan, filling each one to the top. The oats won’t rise much, so you can fill them pretty full. You should get 12 oatmeal cups out of this recipe.
- Pop the muffin tin into the oven and bake for 28-32 minutes, or until the top of the oatmeal cups are golden brown and a toothpick inserted into the center comes out clean.
- Once they’re done baking, let the oatmeal cups cool in the tin for a few minutes before transferring them to a wire rack to cool completely. These oatmeal cups are great warm, but they’re also delicious cold, straight from the fridge.
Notes
Nutrition
The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.
More Gluten-Free Breakfast Recipes
- Peanut Butter Banana Oatmeal Cups
- Blueberry Overnight Oats
- High Protein Egg White Bites
- Turkish Eggs Recipe
- Chocolate Brownie Baked Oatmeal
Make a batch of these apple cinnamon oatmeal cups this Sunday and let me know how they turn out — drop a star rating below so other people can find this recipe. And if you share on Instagram, tag me at @basicswithbails or use #basicswithbails so I can see yours.
About Bailey
I love to bake, cook, exercise, and document all of the above. Nutrition is not low fat. It is not low calorie. It’s not feeling deprived or being hungry all the time. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live your life to the fullest! Read more…
