Adventures in Healthier Eating with 2 Kids and a Picky Husband

Updated Banana Oat Cups With Flax and Hemp Hearts

5 WWPP Posted by 2 years ago 10 Comments

Seven years ago I posted a pretty simple oatmeal cup idea, one that I made pretty regularly and even more so now as the kids love them.

They make a great grabbable snack you can leave on the counter. I like to eat one on my way to the gym. The kids love them as an after school snack. And they make a great lunch box addition.

Evan grabbing a muffin

The great thing about the recipe is how easy and forgiving it is. As long as you keep the moisture and oats proportional they will come out fine. The idea here isn’t a fluffy muffin but more a portable oatmeal.

Updated Banana Oat Cups with Flax and Hemp HeartsI’ve been perfecting a recipe the kids really like for a few weeks now. They requested “big” chocolate chips as I used to use the minis to reduce the sugar and calories. I compromised, adding flax and Hemp Hearts to bump up the nutritional value.

I’m all about the balance.

Here’s how I make them now…

  • 3 large ripe bananas, mashed
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 cup unsweetened almond milk
  • 1 small package of Hemp Hearts (2 oz/56g)
  • 1/4 cup ground flax
  • 3 cups (240 g) dry old-fashioned oats
  • 1/2 cup semisweet chocolate chips
  • 1 tbsp baking powder

Preheat oven to 375 degrees

Mix all ingredients except the chocolate chips and baking powder and let sit while you prepare the muffin pans.

Seven Years ago I posted a pretty simple oatmeal cup idea. One that I made pretty regularly and even more so now as the kids love them.  They make a great grabble snack you can leave on the counter. I like to eat one on my way to the gym. The kids love them as an after school. And they make a great lunch box addition.  Evan grabbing a muffin  The great thing about the recipe is how easy and forgiving it is. As long as you keep the moisture and oats proportional they will come out fine. The idea here isn't a fluffy muffin but more of portable oatmeal.  Updated Banana Oat Cups with Flax and Hemp HeartsHere's how I make them today adding some flax and hemp hearts to bump up the nutritional value.  3 large ripe bananas mashed 2 eggs 1 tsp Vanilla extract 1 cup Almond Milk Unsweetened 1 small package of Hemp Hearts (2oz/56g) 1/4 cup ground flax 240 g dry Old Fashioned Oats 1/2 cup Semi-sweet Chocolate Chips 1 tbsp baking powder Preheat oven to 375 degrees  Mix all ingredients except the chocolate chips and baking powder and let sit while you prepare the muffin pans.  Spray your muffin pan with with non-stick spray.  Stir the chocolate chips and baking powder into the oatmeal batter.  Divide batter into 15 muffin cups using an ice cream scoop -- about 1/4 cup each.  Bake 20-30 minutes until the edges just start to brown. They will be firm to the touch.  The muffins may stick when hot but are removed easily when cooled for a  few minutes.  plate of Updated Banana Oat Cups with Flax and Hemp Hearts Step 1

Spray your muffin pan with with non-stick spray.

Stir the chocolate chips and baking powder into the oatmeal batter.

Seven Years ago I posted a pretty simple oatmeal cup idea. One that I made pretty regularly and even more so now as the kids love them.  They make a great grabble snack you can leave on the counter. I like to eat one on my way to the gym. The kids love them as an after school. And they make a great lunch box addition.  Evan grabbing a muffin  The great thing about the recipe is how easy and forgiving it is. As long as you keep the moisture and oats proportional they will come out fine. The idea here isn't a fluffy muffin but more of portable oatmeal.  Updated Banana Oat Cups with Flax and Hemp HeartsHere's how I make them today adding some flax and hemp hearts to bump up the nutritional value.  3 large ripe bananas mashed 2 eggs 1 tsp Vanilla extract 1 cup Almond Milk Unsweetened 1 small package of Hemp Hearts (2oz/56g) 1/4 cup ground flax 240 g dry Old Fashioned Oats 1/2 cup Semi-sweet Chocolate Chips 1 tbsp baking powder Preheat oven to 375 degrees  Mix all ingredients except the chocolate chips and baking powder and let sit while you prepare the muffin pans.  Spray your muffin pan with with non-stick spray.  Stir the chocolate chips and baking powder into the oatmeal batter.  Divide batter into 15 muffin cups using an ice cream scoop -- about 1/4 cup each.  Bake 20-30 minutes until the edges just start to brown. They will be firm to the touch.  The muffins may stick when hot but are removed easily when cooled for a  few minutes.  plate of Updated Banana Oat Cups with Flax and Hemp Hearts step 2

Divide batter into 15 muffin cups using an ice cream scoop — about 1/4 cup each.

Bake 20-30 minutes until the edges just start to brown. They will be firm to the touch.

The muffins may stick when hot but are removed easily when cooled for a  few minutes.

plate of Updated Banana Oat Cups with Flax and Hemp Hearts

Approx Nutritional Information per serving
Servings Amt per Serving
15 1 banana oat cup
Calories Fat Fiber WWPs
170 7g 4g old: 3 new: 5
Sugar Sat Fat Carbs Protein
8g 2g 24g 6g

See other recipes using: flax seeds, hemp hearts, oatmeal


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Discussion

There are 10 comments so far. Join in on the conversation.

    Krista

    October 20, 2015

    I can't wait to try this version with the bigger chocolate chips. I've recently had to eliminate gluten from my diet (serious bummer & a new learning experience) so these will work really well for me so long as I get the gluten free oats (they can sometimes have cross contamination issues). I love hemp hearts and keep those on hand all the time, too.

      Krista

      October 21, 2015

      Made these tonight with a few changes and we love them! I subbed in 3 oz chopped pecans for the hemp and flax because I wasn't sure if mine was gluten free (no info on the darn label). I also used almond-cashew milk and a splash of rum extract. So stinkin good. I really like the texture and can see so many variations with different flavored chips, nuts, dried fruits, extracts, coconut, etc.

    Meal Preppies

    October 21, 2015

    These are great for meal prep. Cook a batch on sunday and eat for the rest of the week. Heat them up and go!

    Dana

    October 21, 2015

    Why are some ingredients listed in cups or ounces and others in grams?

      roni

      October 21, 2015

      Because I copied from MyFitnessPal for simplicity. I'll edit. :)

    Dana

    October 21, 2015

    Does 240 grams = 1 1/2 cups?

    Cindy

    October 25, 2015

    Roni, the nutritional info says it serves 12, but your instructions say to divide batter into 15 muffin cups. Can you clarify please? I want to make sure I get the calorie count right! BTW, I have been making your banana oat cups for years and can't wait to try the new version! Thanks for the new recipe!

      roni

      October 26, 2015

      So sorry! Typo. It's 15.

    Amy Anderson

    November 20, 2015

    And now I know what we're having for breakfast tomorrow. Ran out of cereal yesterday!

    Melissa

    January 30, 2016

    Roni - I love your site! You are such an amazing cook and I wish I were as creative in the kitchen as you. But, at least you post your recipes so I can copy them - thank you!! These are perfect!! Just what my kids need in the morning!