Baked Banana Oatmeal Cups with Coconut and Cacao Nibs

I love having a quick grab-and-go, healthy option for breakfast or a snack available. These Baked Oatmeal Cups totally fit the bill. They are loaded with whole grains, fiber, and healthy fats, they are gluten and refined sugar-free, and they are super simple to make! Don't expect a cakey, muffin consistency with these. They are on the dense side because they don't contain any flour. They would also be great baked in a pan and cut into bars, but I love the ease of using a muffin tin.

Ingredient Notes:

• My favorite yogurt to use is a full-fat, organic Greek yogurt for maximum protein and less sugar. My favorite brands are Straus, Nancy's, or Stoneyfield Farms.

• I make my own nut milk, but if using store-bought, look for a brand that is organic and has no added sugar or gums/stabilizers, like Malk or Three Trees.

• When it comes to oats, choosing organic is pretty important because oats are a high pesticide crop (Chlormequat Chloride, and Glyphosate). If you are sensitive to gluten, look for organic AND gluten-free oats. My favorite brand is One Degree...not only are they certified organic & gluten-free, but they are also sprouted. Sprouting oats increases the protein and amino acids and decreases the phytates to improve the absorption of vitamins and nutrients.

• These oatmeal cups get their sweetness from the bananas and a little sweetener of choice. I like using date syrup, maple syrup, or honey...or a combination. 2 tbsp is enough for me, which makes them just slightly sweet, but if you prefer them a little sweeter, use 4 tbsp (1/4 cup). You can also use 2 - 4 dates instead of the syrup/honey.

• I always have ghee (I love this brand) in my pantry. Ghee is clarified butter, and if it is organic and grass-fed, it is a very healthy fat to cook and bake with. Regular butter, or any healthy oil (olive, avocado, or coconut) works great too.

• I use basil seeds instead of chia seeds. Basil seeds are higher in fiber, potassium, calcium, and iron than chia seeds. They are very similar otherwise, so you can use either in this recipe.

• Cacao nibs are small pieces of crushed cacao beans. They are a good source of fiber, protein, and healthy fats. They are also exceptionally rich in antioxidants that help reduce oxidative stress and inflammation. I buy this brand and love having them in my pantry to top yogurt bowls or to bake with. You could swap the cacao nibs for mini chocolate chips to make these a bit more decadent!

  
  

These last about 5 days in my fridge in a zip-lock bag. They also freeze well for longer storage. I like to heat them in the microwave for about 20 seconds to warm them up a bit and top them with a dollop of almond butter!

Baked Banana Oatmeal Cups with

Coconut and Cacao Nibs

Makes 12 muffins

Ingredients:

• 2 very ripe bananas

• 1/2 cup organic Greek yogurt

• 1/2 cup milk of choice (I used unsweetened almond milk)

• 1 teaspoon vanilla extract

• 2 - 4 tablespoons maple syrup, date syrup, or honey (to taste)

• 2 eggs

• 3 tablespoons melted ghee, butter, or coconut oil (avocado or olive oil works too!)

• 2 1/2 cups oats – not quick cooking (gluten-free if desired)

• 1/3 cup flax meal (ground flax seeds)

• 3 tablespoons basil or chia seeds

• 3/4 cup chopped nuts of choice (I used walnuts)

• 1/2 cup unsweetened coconut flakes or shreds

• 1/4 teaspoon of salt

• 1 teaspoon cinnamon

• 1 teaspoon baking powder

• 1/4 cup cacao nibs (unsweetened)

  
  

Directions:

1. Preheat oven to 350 degrees.

2. Combine the bananas (cut them in half), yogurt, milk, vanilla, sweetener of choice, eggs, and oil of choice in a blender and blend until thoroughly mixed and creamy (about 30 seconds on medium/high in my Vitamix).

3. In a large mixing bowl, combine the oats, flax meal, chia seeds, chopped nuts, coconut, salt, cinnamon, baking powder, and cacao nibs and mix well. Add the wet ingredients from the blender and stir to combine.

4. Spoon the oatmeal mixture into a muffin tin with liners (these are my favorite!). Bake for 25 to 30 minutes, or until tops are starting to brown a little and they are cooked all the way through.

5. Store in an airtight container or ziploc bag in the fridge for up to 5 days.