Individual Steel Cut Oat Cups [Pre-soaked, No Sugar]
*This recipe requires the steel cut oats to be soaked in water for 24 hours.
OK friends……..This recipe is for those of you who are unable to find ‘quick’ steel cut oats. If you don’t have a Trader Joe’s store near you or a Whole foods Market then making the Personalized Baked Steel Cut Oat Cups would be hard to do without them! The quick oats do NOT need any soaking therefore work fine in that recipe.
So I reworked my original Personal Sized Baked Oatmeal with Individual Toppings and created this recipe with the soaked oats to make these very tasty steel cut oat cups!
Due to the differences using soaked steel cut oats I would suggest the following:
- Paper cup liners tend to tear with this recipe so I would recommend using silicone ones.
- I would also NOT recommend using a silicone pan because they tend to need to cook longer and come out more mushy.
I prefer to eat them on a plate with a little lite coconut milk on top, but you can pick these up and take them to go as well.
Before making this recipe this is what you need to do first.
- In a very large bowl, pour in 2 and 1/2 cups of standard steel cut oats. Pour in 2 and 1/2 cups of water. Let it sit for 24 hours then stir and proceed with the recipe directions.
Nutrition Info [without toppings]
- 2-1/2 cups soaked steel cut oats
- 1 banana, mashed
- 2 eggs, beaten
- 1 cup applesauce, unsweetened
- 1 cup milk of choice [I used 1%]
- 1 teaspoon vanilla extract
- 1 teaspoon 100% Natural Stevia powder*
- 1 teaspoon ground cinnamon
- 3 teaspoons baking powder
- 1/2 teaspoon salt
- 2 tablespoons chia seeds
- Optional toppings: raisins, nuts, fresh blueberries, raspberries, chocolate chips
- Preheat oven to 350 degrees.
- Into the same bowl with the soaked oats, add the banana, eggs, applesauce, milk and vanilla. Mix well.
- Add the rest of the ingredients into the wet mixture.
- It will look loose and soupy, it is ok!
- Use a 1/3 of a cup to pour mixture into each muffin cup.
- Add your personal toppings.
- Be sure to push them into the batter a bit. Bake for 40-45 minutes until a toothpick in center comes out clean.
- Let them rest for 10-15 minutes before removing them from the muffin tin.
- Cool them on a wire rack.
- Enjoy warm in a bowl topped with cream or lite coconut milk.
- Once cool they can be stored in the fridge in a Ziploc bag or airtight container for up to a week. They can also be frozen and thawed overnight. Reheat thawed cups for about 45-60 seconds in the microwave.
* If you do not have stevia powder, see this conversion chart.
Other OATMEAL recipes you might like:
- Personal Sized Baked Oatmeal with Individual Toppings [rolled oats]
- Personalized Baked Steel Cut Oats Cups [quick steel cut oats]
- PB& J Steel Cut Oat Cups [quick steel cut oats]
- Overnight Crock Pot Banana Steel Cut Oats [standard steel cut]
- Overnight Crock Pot Apple Honey Oatmeal [rolled oats]
- Overnight Crock Pot Sugar Free Oatmeal [rolled oats]
- Baked Oatmeal [9 by 13 dish]
- Apple Oatmeal Muffins
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
My kids love these! I of course make it super healthy adding hemp seeds, flax, papaya powder from herbal papaya > http://www..herbal-healer.com > and camu camu powder and my kids still love it! It’s our go to breakfast bars for the kids during school time. I also substitute the stevia for monk fruit which is better in my opinion .
I am a veteran Pinterest-recipe tryer-outer, and I NEVER come back to leave comments, but when you get the reaction from my husband that I got this morning at breakfast, you have to come back and spread some love… We both LOVED them. I don’t have Stevia, so I used a cup of Splenda (that was the conversion, according to the internets). We also didn’t use chia seeds. Also, maybe my cupcake liners were a little small, but a 1/3 c. measuring cup was WAY more than enough… There was barely enough room to add our decorations and poke ’em in. We ended up with 19 muffins, but I could have easily made it 20 or more. I know they would have been great “naked,” but we decorated them with chocolate chips, dried cranberries, blueberries, and walnuts. Next time, I think I’ll try almond extract, too, instead of vanilla. Just a personal preference thing. These were superb! Thank you for an easy grab-and-go breakfast for the two of us! Who said fast can’t be healthy?
I have just made these successfully, they are so yummy. I made peanut butter and strawberry jam ones, blueberry ones, almond butter ones, peanut butter and chocolate ones and chocolate and almond butter ones. All with sunflower seeds on top. Thanks for the recipe.
I’m glad you had success!
Tried these this morning. My first batch has burned after just 25 mins at 170 Celsius 🙁 hoping my next few batches turn out ok, I might drop the temp even more.
Hi Brenda! Thanks for all the helpful recipes. One question in regards to the actual amount of steel cut oats used in recipe. When I soaked my steel cut oats, 2 cups turned into 3, so, do we use 2 cups pre or post soak 🙂 Thanks.
Yes use the amount of dry oats as 2 1/2 cups and soak them overnight.
I was searching for this the different evening. i dont usually post in forums but
i wanted to say thank you!
Mine didn’t turn out well, they sunk down quite a bit. I did some substitutions though. I used flax seed meal instead of eggs. I added brewer’s yeast instead of chia seeds too. Don’t know what happened, but I tossed the whole batch.
chia seeds hold it together and I’ve never used flax to sub eggs, sorry though.
I used Quaker quick oats and eggs whites and they were fantastic. I think I am going to try adding pumpkin in plsce of the applesauce and see how that works.
These turned out well but definitely use muffin liners. I just buttered/floured the pan and they were difficult to get out.
What can you sub if they are allergic to bananas?
You could try canned pumpkin. I haven’t tried it myself but others have used it as a substitute.
Until I can get the stevia, I have just sugar. I was looking at the conversion chart but wasn’t clear that if you are using 1 tsp of stevia powder, what that would be with sugar. Also, I’ve never used Stevia…can I exchange with light brown or white table sugar, splenda, agave, honey, etc? I want to use as little sugar alternative but am so unclear on what is supposed to be best. I keep hearing to do away with it all but that seems unrealistic. We are going to be going sugar free and as unprocessed as possible too. THanks.
You could use 1/2 cup of honey or brown sugar to replace the stevia. These won’t be super sweet only slightly. I have not tried this recipe using anything other than the stevia so not quite sure how the results will change the texture.
This may be a silly question, but do you drain the water from the soaked oats before proceeding with the recipe? Or do the oats soak up most of the water so it becomes part of the recipe? Thanks! 🙂
Not a silly question at all Leanne! Most if not all of the water will be absorbed but no do not drain it.
These look great! I finally have time to try this out this weekend. I noticed on this recipe as compared to the rolled and quick steel cut that the only option is stevia sweetener. Can I still use honey?
You could but I have not tried it with honey so I can’t offer any amount to use.
Will this recipe work with just egg whites?
I have not tried it so I can’t say for sure.
*Hand smacks face** Duh! I used the brand from Costco and I don’t think they were the quick kind, in fact I didn’t know there was the quick kind! NOW I know why they were a little tough and not cooked completely! They were still good, but not great. I can’t wait to soak some and make these again and this time I am sure they will be wonderful! Thanks so much for this Brenda!
You are so cute and so welcome! Let me know how you like them!
These look great! I especially like the chocolate chip topping. My kind of breakfast.
Do you need to refrigerate the steel cut oats while they soak? – or maybe you shouldn’t refrigerate?
No I didn’t refrigerate. I left them out on my kitchen counter without problem.
wait a minute! when I made the steel cup oats last time, i don’t think i had the quick kind! ha ha. that would explain why it made like 24. nice. i don’t know why i didn’t think of that. duh. they still tasted fine.:)
I’m glad they were still good!
Are you supposed to use quick steel cut oats for these?
NO these are for the presoaked oats.
These looks so good! What kind of sugar free chocolate chips do you use? They look gorgeous!
HI Gina!
I found some grain sweetened ones at Whole Foods.
Oh that’s right. I think I asked you this before!! I looked them up and they are barley sweetened which is no good for use gluten-free-ers — ha! I guess my search continues!