No-Bake Pumpkin Oatmeal Cups Recipe

6 Min Read

Indulge in the flavors of fall with these no-bake pumpkin oatmeal cups!

Perfect for a quick and nutritious breakfast or snack, these tasty treats are packed with wholesome ingredients like oats, pumpkin puree, and warm spices.

Best of all, they require no baking, making them a convenient option for busy mornings or when you’re craving a healthy snack.

With just a few simple ingredients and minimal prep time, you can whip up a batch of these delicious pumpkin oatmeal cups to enjoy throughout the week.


Main Ingredients:

  • Rolled oats – 2 cups
  • Pumpkin puree – 1 cup
  • Honey or maple syrup – 1/4 cup
  • Ground cinnamon – 1 teaspoon
  • Ground nutmeg – 1/2 teaspoon
  • Vanilla extract – 1 teaspoon

Optional Add-Ins:

  • Chopped nuts (such as pecans or walnuts)
  • Dried fruit (such as cranberries or raisins)
  • Chocolate chips


  • Mixing bowl
  • Muffin tin or silicone muffin cups
  • Spoon or spatula


Mix Ingredients:

In a mixing bowl, combine the rolled oats, pumpkin puree, honey or maple syrup, ground cinnamon, ground nutmeg, and vanilla extract. Stir until well combined.

Add Optional Add-Ins:

If desired, fold in chopped nuts, dried fruit, or chocolate chips for added flavor and texture.

Form Cups:

Spoon the oat mixture into a greased muffin tin or silicone muffin cups, pressing down firmly to compact the mixture.


Place the muffin tin or silicone cups in the refrigerator and chill for at least 2 hours, or until the oatmeal cups are firm and set.


Once chilled, remove the oatmeal cups from the muffin tin or silicone cups. Serve immediately, or store in an airtight container in the refrigerator for up to one week.

Nutritional Facts

Servings: 12 oatmeal cups
Calories per serving: Approximately 100
Total Fat: 2g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 5mg
Total Carbohydrates: 20g
Dietary Fiber: 2g
Total Sugars: 7g
Protein: 2g

Health Benefits

The “No-Bake Pumpkin Oatmeal Cups Recipe” can offer several health benefits, particularly when made with wholesome ingredients:


Pumpkin is a highly nutritious vegetable rich in vitamins, minerals, and antioxidants.

It is an excellent source of beta-carotene, a precursor to vitamin A, which supports eye health, immune function, and skin health.

Pumpkin also provides vitamin C, potassium, and fiber, promoting heart health, digestion, and overall well-being.


Oats are a whole grain that is high in fiber, particularly beta-glucan, which has been shown to lower cholesterol levels, regulate blood sugar levels, and promote digestive health.

Oats are also a good source of vitamins, minerals, and antioxidants, including manganese, phosphorus, magnesium, and iron.

Nut Butter:

Nut butter, such as almond butter or peanut butter, is often used in this recipe to bind the ingredients together and add creaminess and flavor.

Nut butter provides healthy fats, protein, and fiber, which promote satiety, support muscle repair and growth, and regulate blood sugar levels.

Natural Sweeteners:

Some recipes for no-bake pumpkin oatmeal cups may use natural sweeteners like honey, maple syrup, or mashed bananas instead of refined sugar.

These sweeteners add sweetness and flavor without the added calories or negative health effects of refined sugar.


Spices like cinnamon, nutmeg, and ginger are often used in this recipe to enhance flavor without the need for excess sugar or unhealthy fats.

These spices also offer potential health benefits, including improved blood sugar control, reduced inflammation, and enhanced digestion.

No-Bake Method:

The no-bake method of preparing these oatmeal cups preserves the nutritional integrity of the ingredients, as they are not exposed to high temperatures that can degrade nutrients.

This method also makes the recipe quick and easy to prepare, requiring minimal cooking skills and time.

Portion Control:

Preparing oatmeal cups in individual servings helps with portion control, allowing you to enjoy the health benefits of the ingredients without overindulging in excess calories or unhealthy fats.

Overall, the No-Bake Pumpkin Oatmeal Cups Recipe offers a balance of flavor and nutrition, making it a satisfying and healthier alternative to many desserts or snacks.

Enjoying these oatmeal cups as part of a balanced diet can help you reap the potential health benefits of their wholesome ingredients.


1. Can I use steel-cut oats instead of rolled oats?

Steel-cut oats will result in a different texture, but you can use them if you prefer. Keep in mind that they may require a longer chilling time.

2. Can I make these oatmeal cups vegan?

Yes, you can use maple syrup instead of honey to make these oatmeal cups vegan-friendly.

3. Can I freeze these oatmeal cups?

Yes, you can freeze these oatmeal cups in an airtight container for up to three months. Thaw them in the refrigerator overnight before serving.

4. Can I use pumpkin pie filling instead of pure pumpkin puree?

It’s best to use pure pumpkin puree for this recipe to control the sweetness and flavor. Pumpkin pie filling contains added sugars and spices.

5. Can I omit the spices if I don’t have them on hand?

While the spices add flavor, you can omit them if necessary. The oatmeal cups will still be delicious with just pumpkin and sweetener.

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