Ok so these have to be one of the greatest and easiest breakfast ideas around. I have completely fallen in love with breakfast oat cups. I wish I had known about these back in my university days, when I really needed a quick, cheap and delicious breakfast.

They really are so quick to make and can be eaten at any time of the day. My little miss 3 loves to have these as a healthy afternoon snack after kindy. It’s such a great nutritious treat which I don’t feel at all guilty giving her. Healthy, nutritious, cheap and easy, it’s a win-win-win!

They’re also fantastic as a lunch box idea. For my little miss 3, I give her the separate components in her lunch box and she can make up her own at kindy, which she just loves.

Breakfast oat cups


Butter or cooking spray

1/4 cup mashed banana

1/4 cup rice malt syrup (if you don’t have this, honey or maple syrup works just as well)

1/4 tsp vanilla paste

1/2 tsp ground cinnamon

1/4 tsp salt

1 1/4 cups rolled oats


  1. Oil six muffin cups with butter of cooking spray.
  2. Preheat the oven to 180ºC
  3. Mash the banana
  4. Add the mashed banana, rice malt syrup and vanilla paste in a bowl then whisk until smooth.
  5. Combine the cinnamon, rolled oats, and salt with the banana mixture and stir through.
  6. Press the mixture into the base and up the sides of the muffin trays
  7. Bake in a preheated oven for 10 – 12 minutes. Let cool and them remove from muffin tray.

Filling options

Greek yogurt (plain for the adults, sweetened with a little maple syrup and vanilla powder for the kids)

Seasonal fruit (blueberries, mandarin, kiwifruit, banana, etc)

Shaved coconut

Eat the breakfast oat cups warm, straight from the oven, or cool and store in an airtight container for a few days.

For more great healthy lunch box ideas, check out 7

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This information was compiled by the Kiwi Families team.

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