Easy Peanut Butter Protein Oatmeal Cups

These Peanut Butter Protein Oatmeal Cups are a quick, satisfying way to start the day or refuel after a workout. They combine oats, peanut butter, and a scoop of protein powder to create portable cups that are soft, chewy, and customizable. If you enjoy oatmeal-based snacks, you might also like this variation on cookies: protein oatmeal cookies.

Why they work

• Oats provide slow-release carbohydrates and fiber for steady energy.
• Peanut butter adds healthy fats, flavor, and satiety.
• Protein powder boosts the overall protein content so these can serve as a mini-meal or recovery snack.

Ingredients (makes about 12 cups)

• 2 cups rolled oats (not quick oats)
• 1 cup natural peanut butter (creamy or chunky)
• 1/2 cup milk (dairy or plant-based)
• 1/4 cup honey or maple syrup (adjust to taste)
• 1 scoop (about 25–30 g) vanilla or chocolate protein powder
• 1 large egg (or flax egg for vegan: 1 tbsp ground flax + 2.5 tbsp water)
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• Pinch of salt
• Optional mix-ins: 1/3 cup dark chocolate chips, 2 tbsp chia seeds, or 1/4 cup chopped nuts

Directions

1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with liners or spray lightly with oil.
2. In a large bowl, stir together the peanut butter, milk, honey, egg, and vanilla until smooth.
3. Add the oats, protein powder, baking powder, and salt. Mix until evenly combined. Fold in any optional mix-ins.
4. Divide the batter among the muffin cups, pressing down slightly so they hold together. The cups will be dense but should fill the tin about 3/4 full.
5. Bake 12–16 minutes, until the edges are set and the tops are lightly golden. For softer centers, aim for the lower end of the baking time.
6. Allow to cool in the tin for 10 minutes, then transfer to a rack to cool completely. They firm up as they cool.

For a no-bake version, press the raw batter into silicone muffin molds and chill for at least 1 hour until firm. (Tip: increasing the oats by 1/4–1/2 cup and adding a tablespoon of melted coconut oil helps binding in no-bake versions.)

Variations and flavor ideas

• Chocolate peanut butter: use chocolate protein powder and add cocoa powder for a deeper chocolate flavor.
• Banana peanut butter: mash one ripe banana into the wet ingredients for natural sweetness and moisture.
• Almond butter swap: replace peanut butter with almond butter for a different nutty profile.
• PB&J cups: press a small spoonful of your favorite jam into the center of each cup before baking.

Nutrition & make-ahead tips

• Each cup typically contains around 8–12 g protein (depending on your protein powder), plus fiber and healthy fats. If you want more high-protein meal ideas to pair with these cups, check out this list of high-protein, low-calorie meals.
• Store cooled cups in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. Reheat briefly in the microwave or enjoy cold.
• For a creamier texture, reduce oats by 1/4 cup and add 2 tbsp Greek yogurt to the wet ingredients.

Troubleshooting

• Too dry? Add a little more milk or a tablespoon of melted coconut oil.
• Too wet and not setting? Add 2–3 tbsp more oats and bake a few minutes longer.
• Soggy bottoms after storage? Let them cool completely and store on a paper towel-lined plate to absorb excess moisture.

Serving ideas

• Top with a smear of extra peanut butter and sliced banana.
• Crumble over Greek yogurt with fresh berries for a parfait.
• Pack one or two in a lunchbox with a small piece of fruit for a balanced snack.

Conclusion

If you prefer a fully no-bake option with a similar flavor profile, this recipe for no-bake peanut butter oat cups is a great companion resource with slightly different ratios and finishing ideas.