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High Protein Apple Pie Baked Oatmeal Cups

If you saw my low carb cauliflower grits breakfast bowls, you know that I’m a savory breakfast person. That’s probably why this is my first baked oatmeal cups recipe on the blog. But like Joe Dirt said, it’s not what you like, it’s the consumer. 

I’ll admit, I now understand the love for baked oatmeal of all varieties. These high protein apple pie oatmeal cups are perfect for a quick breakfast, snack, or sweet night cap. Since they’re not overly sweet on their own, you can flex one to fit any time of day.

And with only six ingredients and one bowl required, they’d be perfect for a lazy weekend meal prep.

baked oatmeal cups without icing

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How to Make Baked Oatmeal Cups

First on the list of ingredients is obviously oatmeal. I used quick oats, but you could use any type of oat you’d like. Whole oats may take a bit longer to cook, however.

For the protein powder, I used Dymatize 100% Whey. I’m not affiliated with Dymatize, but I should be as much as I use their protein. It’s great tasting and bakes really well. That said, you can use any protein powder for these baked oatmeal cups since it’s a relatively small dose.

The apple pie component of these baked oatmeal cups comes from the same source as my apple pie protein donuts, sugar free apple pie filling. I buy mine at Walmart or Kroger in the baking aisle or around the canned pumpkin.

high protein apple pie recipe

If you’re wondering about the nutritional difference between the sugar free and regular pie filling, there are 245 calories in the entire can of sugar free apple pie filling. Compare that to 630 calories per can of the regular apple pie filling. So, I’d urge you to go with the sugar free version in this recipe if calories are a concern.

How to Make a Sugar Free Glaze 

In the recipe, I mentioned these are perfect with fat free whipped cream, peanut butter, or a sugar free glaze. The glaze you see in the photos is similar to the apple pie glaze from the protein donuts I mentioned above. It’s simply unsweetened almond milk and a bit of Swerve Confectioners, a powdered sugar substitute.

Swerve is the bee’s knees and if you’ve never tried it, I’d encourage you to pick some up ASAP. Check out all the recipes on my blog that use Swerve

glazed apple pie baked oatmeal cups

One last tip for your high protein baked oatmeal cups: reheat the leftover cups before eating. These things are so good reheated, especially if you’re topping them with something. And this is coming from the guy that never likes to reheat leftovers.

All righty, that’s all ya need to know. If you make these baked oatmeal cups or put your own spin on the recipe, I wanna see it. Snap a pic and tag me on Instagram. I’ll be sure to share it with the world.

high protein apple pie baked oatmeal cups

Apple Pie High Protein Baked Oatmeal Cups

Yield: 12 oatmeal cups
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Baked oatmeal cups stuffed with apple pie filling and protein. 


  • 1 C (80g) Quick Oats
  • 1/2 C (56g) Graham Cracker Crumbs
  • 2 scoops (68g) Protein Powder, vanilla
  • 20 oz can Sugar Free Apple Pie Filling, Duncan Hines Comstock (in baking aisle)
  • 1/2 Tbsp Apple Pie Spice
  • 3 large Eggs


  1. Preheat oven to 350F and spray a 12-muffin tin with nonstick cooking spray or prepare silicone muffin molds.
  2. Mix the dry ingredients in a large bowl before mixing in the eggs and apple pie filling. Stir well.
  3. Transfer the mixture to the muffin tin. Every slot should be nearly full. how to make baked oatmeal cups
  4. Bake for 30-35 minutes or until the bottoms are fully cooked. 
  5. Transfer the baked oatmeal cups to a cooling rack. These are best served warm with fat free whipped cream, a sugar free glaze (in the recipe notes), or if you have the fat available, peanut butter. 


Each oatmeal cup has 3 Smart Points.

For the sugar free glaze, mix the following in a small bowl:

Macros per oatmeal cup with the glaze: 103 calories, 6.8 grams of protein, 16.7 grams of carbs, and 2.4 grams of fat (everything is the same except for carbs due to Swerve's nutrition breakdown - net carbs and all that - I just track the label)

Nutrition Information:
Yield: 12 oatmeal cups Serving Size: 1 oatmeal cup
Amount Per Serving: Calories: 105Total Fat: 2gCarbohydrates: 13gProtein: 7g

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More Oatmeal Recipes You Might Like

If you’ve never had proats, you definitely have to check out my Ultimate Guide to Protein Oatmeal. You’ll find 5 recipes inside like copycat Butterfinger and Snickers, carrot cake, and more. 

And if you’re looking for something with a bit more chocolate, check out my chocolate peanut butter protein oatmeal bake.

A high protein spin on apple pie baked oatmeal cups that stuffs apple pie filling and nearly 7 grams of protein into a 103-calorie oatmeal cup.


Wednesday 8th of July 2020

Made these today....FABULOUS!!! I only had old fashion oats so I was a little worried they might turn out dry....Nope! Perfectly moist. This recipe is a time I will add chopped walnuts!


Sunday 15th of December 2019

I was unable to find the no-sugar added apple pie filling but could find cherry instead. I chopped the cherries up a little bit before adding, used almond extract and skipped the apple pie spices. Instead of muffins, I baked in a baking dish and sliced/scooped to serve. The recipe turned out delicious despite the modifications that I had to make.

Mason Woodruff

Tuesday 17th of December 2019

Thanks for the tips on using other ingredients!


Wednesday 27th of November 2019

Made these on a Sunday evening and kept them in the refrigerator and then reheated them for 30 seconds before eating them and they were still just as good on day 4 as they were fresh out of the oven! I used old fashioned oats and should've baked longer to let them set up some more because they were still a little gooey but still delicious! So if you're not using a quick cook oat try 45-50 minutes if you don't want the gooey. Also in the future I'll chop up my apples so that it mixes a little better with the rest of the mixture


Monday 25th of November 2019

These are the PERFECT holiday muffins! And you can't beat the macros. Holiday in a muffin!


Tuesday 19th of November 2019

Household favourite! I'm from Canada so we don't have no sugar added apples but seriously so delicious. I usually ice them as I eat them and warming them for 20 seconds is amazing.

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