Banana Chia Walnut Oat Cups

Greenletes / Recipes / Banana Chia Walnut Oat Cups

Last updated on June 15th, 2021 at 09:12 am

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
4.58 from 7 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.


  1. Lindsey

    5 stars
    These look like the perfect little bites!

    • Chelsey

      5 stars
      I made this recipe and added in a bit of freeze dried strawberries and chocolate chips (left out walnuts) and my toddler and I loved them. Curious how to store them for prolonged period so i could bake off many at a time.

      • Natalie Rizzo, MS, RD

        Amazing, I’m so glad you liked them! I think you could probably store them in the freezer and just microwave them for 1-minute to defrost.

  2. Tawnie Kroll

    5 stars
    Love how healthy and yummy these are!

  3. Meme

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

  4. Emily Kyle

    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 😉

  5. Lorie

    5 stars
    Doesnt get any easier than these!

  6. Susan Roehrich

    I love the recipe for “Banana Chia Walnut Oat Cups“, but wondered if the Recipe if based on using a regular size muffin tin (usual cupcake size) or a mini muffin tin? Just wanted to know so I an tell what the nutrition info is based upon.
    Susan R.

    • Natalie Rizzo, MS, RD

      Hi Susan- These were made in a regular sized muffin tin. I hope you enjoy them!

  7. Nicole

    2 stars
    I wanted to love this. Smelled great, sounded great. It was the most tasteless baked good i’ve had. This was likely due to the no sugar and high amount of oats. Maybe good for someone used to zero sugar foods, but not for me.

    • Natalie Rizzo, MS, RD

      I’m sorry to hear that! Yes, this recipe is more of a breakfast than a baked good– my apologies if that’s not clear in the description. The only sweetener is the bananas, so it’s lightly sweet and definitely fibrous from the oats. I will make sure I update the description to reflect that. Thanks for the feedback!

    • Janel Mirendah

      A little salt and a little honey would fix that. I was surprised that it could also use more cinnamon.

      • Natalie Rizzo, MS, RD

        I think the more cinnamon the better. Feel free to add honey. I was trying to keep this recipe sugar-free and vegan, so that’s why the recipe doesn’t call for any.

  8. Nera

    Hi! Will almonds work, in substitute for walnuts?


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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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