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Nutrition, Sports Nutrition
Recipe of the Month: Fruit & Nut Oatmeal Muffin Cups
July 26, 2019 | by Kourtney Gordon, Registered Dietitian

These oatmeal muffin cups are a ‘choose-your-own-adventure’ option as part of an on-the-go breakfast or a pre-workout snack.

Muffins can be made ahead and frozen and thawed later. Experiment with gluten-free or dairy-free options to meet your specific dietary needs.

This recipe is an excellent source of fibre!


  • 3 cups whole oats
  • 1/3 cup nuts, chopped
  • ½ cup unsweetened shredded coconut
  • 1 tsp baking powder
  • ½ tsp salt
  • 2 super ripe bananas
  • 2.5 cups milk (option to swap with soy milk, almond milk
  • 2 eggs
  • 2 egg whites
  • 2 tbsp neutral oil (canola, vegetable, or coconut- melted and cooled)
  • 2 tsp vanilla
  • 2-2.25 cups fruit of choice, finely diced


Flavours to try:


  • ½ tsp cinnamon
  • 2 cups peaches, finely diced


  • ½ tsp ginger
  • 2 large kiwi, finely diced
  • 1 cup pineapple, finely diced



  1. Preheat oven to 375° F.
  2. In a bowl, mix together oats, nuts, baking powder, spices and salt.
  3. In another bowl, mix together banana, milk, egg, egg whites, vanilla, oil and diced fruit.
  4. Combine wet and dry ingredients and let batter sit for 10-12 minutes.
  5. Spray 24 regular sized muffin tins with non-stick cooking spray.
  6. Divide batter between the muffin tins.
  7. Bake for 25-27 minutes or until you see a light golden brown colour along the edges.
  8. Allow to cool for 20 minutes before removing.



Per muffin:

  • 180 calories
  • 6g fat
  • 23g carbohydrates (3g fibre)
  • 5g protein