Zucchini Oatmeal Cups

I’ve been making these zucchini baked oatmeal cups as part of my breakfast meal preproutine for years. I prepare a batch a few times every month because they’re perfect for packing in my boys’ lunchboxes, enjoying with my morning protein coffee, or grabbing as an easy, on-the-go breakfast on busy mornings when everyone is quickly headed out the door.

They’re made with shredded zucchini, hearty oats, and crunchy walnuts. And they bake up soft and chewy with just the right amount of natural sweetness from applesauce, Greek yogurt, and maple syrup. Best of all, they’re ready in about 30 minutes, freeze well, and are an easy way to add a serving of vegetables to a breakfast or snack that even my picky eaters will happily enjoy.

Key Ingredients And Substitutions 

These zucchini oatmeal cups come together with simple ingredients I keep on hand. Here are a few notes about the key components:

• Greek yogurt: I use plain or vanilla Greek yogurt to add moisture, protein, and calcium. I recommend 2% or full-fat Greek yogurt for the best taste and texture.

• Unsweetened applesauce: Applesauce adds natural sweetness and moisture, helping keep the oatmeal cups soft and tender without needing much added sweetener. Mashed banana makes a good substitute. Instead of the ½ cup applesauce, use 2 small mashed ripe bananas. 
• Eggs: Two eggs bind the ingredients together and help the oatmeal cups hold their shape while adding a little extra protein. I haven’t tested this recipe using flax eggs or any other egg substitutes and can’t guarantee the results.
• Avocado oil: A few tablespoons of oil helps these muffins stay moist. I prefer avocado oil, but any neutral-tasting oil will work, as will melted butter or melted coconut oil. 
• Pure maple syrup: Just a small amount provides the perfect touch of sweetness. Honey also works well, if preferred.
• Old-fashioned rolled oats: A nutritious grain, oats make the base of this recipe, giving the cups structure and a chewy texture. Do not substitute quick oats (also known as instant oats) or steel-cut oats. Those kinds don’t absorb liquid or cook the same way as old-fashioned oats. For gluten-free oatmeal cups, use gluten-free certified rolled oats.
• Zucchini: I use 3/4 cup of shredded zucchini, which is about half of one medium zucchini. I keep the skin on to boost the amount of both soluble and insoluble fiber. Zucchini is also full of health benefits, providing vitamins A, C, K, as well as potassium, magnesium, and folate.
• Walnuts: I like to include chopped walnuts for a subtle nutty flavor, extra crunch, and healthy fats. I’ve also used chopped almonds and pecans, both of which taste great.

Find the ingredient list with exact measurements in the recipe card below.

Make These Dairy Free

I make these zucchini oatmeal cups dairy-free for myself and my youngest (the dairy-free eaters in my household) by swapping the Greek yogurt for almond milk-based vanilla yogurt.

Make it Nut Free

For nut-free oatmeal cups, simply omit the walnuts. To still achieve that little crunch (and if seeds are tolerated well), feel free to stir in raw pumpkin seeds, sunflower seeds, or chia seeds in place of nuts. 

How to Make Zucchini Baked Oatmeal Cups

These oatmeal muffin cups come together with no fuss. Here’s how I prepare the recipe to get the best taste and texture every time:

1. Prepare: I start by preheating the oven and generously greasing a muffin pan with cooking spray or softened butter. If I know I’ll be packing these cups in lunch boxes, I’ll use paper liners in that case, misting them first with nonstick spray. 
2. Combine: Next, I whisk all the wet ingredients in a large bowl and stir in the dry ingredients (except the zucchini and walnuts). Once I combine ingredients, I add the shredded zucchini and walnuts, and gently fold to distribute them throughout the batter.
3. Portion: I use a spoon to scoop the oat mixture, dividing it evenly among the muffin cups. Unlike other muffin recipes, such as these apple cinnamon muffins that require each cavity to be filled about two-thirds full, the batter in this recipe will fill each cup all the way to the top. I find that when using a silicone muffin pan and adding mix-ins, I often get closer to 14 muffins total.
4. Bake: Once full, I transfer the muffin pan to the preheated oven and bake just until I see that the center of each cup is set and the edges turn lightly golden.
5. Cool: After removing them from the oven, I let my oatmeal cups cool in the muffin tin slightly. Then, I transfer them to a wire rack to cool completely. This allows them to set and firm up, helping them hold their shape.

For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.

Pack, Serve, and Enjoy

I like to serve these zucchini oatmeal cups as a healthy breakfast alongside sheet pan eggs, turkey sausage patties, or buffalo chicken egg muffins. I enjoy them on their own, but my boys like to top them with a drizzle of nut butter, like peanut butter or almond butter, maple syrup, yogurt, or a sprinkle of brown sugar.

How To Store and Freeze

Once fully cooled, I transfer leftover oatmeal cups to an airtight container. They keep fresh at room temperature for up to 3 days or in the refrigerator for up to 6 days. For longer storage, I wrap each muffin cup with parchment paper. Then I transfer them to a sealable bag or airtight container, and freeze them for up to 3 months.

To serve, I thaw the frozen oatmeal cups in the fridge overnight. Then, I enjoy them cold or warm them up in the microwave in 20- to 30-second increments.

July 2026: We previously published a version of zucchini oatmeal cups. It included mashed banana, melted butter, 3 cups of oats, and mix-ins of mini chocolate chips, walnuts, and coconut flakes. Download the previous version here. 

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The photos in this post were taken by Kaitlin of Creating Kaitlin.

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