Pumpkin Oatmeal Lentil Cups

Baked Pumpkin Oatmeal Lentil Cups - Vegan, Oil Free, Gluten Free, Refined Sugar Free

I hope you all haven’t gotten burnt out on pumpkin yet, because I’ve included it in today’s yummy recipe.

Along with some other unusual ingredients.

Lentils in a baked oatmeal cup? Yes I did.

Baked Pumpkin Oatmeal Lentil Cups - Vegan, Oil Free, Gluten Free, Refined Sugar Free

Red lentils, to be precise.

You see I was brainstorming ways to boost the protein and practical fill-me-up potential of a portable, packable, and meal prep-able pumpkin oatmeal cup.

Cooked Red Lentils, with their easily digestible and readily available plant protein and fiber were one piece of the puzzle.

The great part about lentils, besides being a protein source that’s easy on your wallet and easy on your tummy, is that their neutral flavor and soft texture is pretty undetectable in these cups.

Baked Pumpkin Oatmeal Lentil Cups - Vegan, Oil Free, Gluten Free, Refined Sugar Free

Hemp hearts (a.k.a. hulled hemp seeds), with their equally accessible plant-based protein and fiber, are another nutritious addition. They also have some pretty beneficial fats like omega-3 fatty acids and gamma-linolenic acid. Great for your brain, hair, skin, and your overall health.

Pumpkin seeds are also included in the recipe. Not only do they add a different texture for your sensory delight, but they are a great source of magnesium and a slew of other vitamins, minerals, antioxidants, and healthy fats.

A Flax Egg (1 tbsp flax + 3 tbsp water) holds everything together. Many people think you need an egg in baked oatmeal to bind it, but flax egg combined with pumpkin puree works beautifully. Plus flax is another fabulous healthy seed to include in your daily eats.

Baked Pumpkin Oatmeal Lentil Cups - Vegan, Oil Free, Refined Sugar Free, Gluten Free

Dried cranberries and chocolate chips are, of course optional, but really amp up the flavor. They also add some sweetness without having to add more sugar or sweetener to the oatmeal mixture.

These cups come together quickly and easily, and are totally customizable. They’re a perfect make ahead option if you’re meal prepping for the week and need something easy to tote to school or work.

Pumpkin Oatmeal Lentil Cups - Vegan, Gluten Free, Refined Sugar Free, Oil Free

We’ve been eating them for breakfast with a dollop of my Homemade Almond Butter, and I’ve been tucking them in my daughter’s backpack for her mid-morning snack at school.

If you’re tired of getting up in the morning and trying to figure out what to fix for breakfast, make these and you’ll be all set with delicious, nutritious plant-based oatmeal in a cup all week! One less decision to make in the morning!

Pumpkin Oatmeal Lentil Cups – Vegan, Oil-Free, Whole-food Plant-based, Naturally Gluten Free


  • 1 1/2 cups old fashioned rolled oats (use certified GF if needed)
  • 1/2 cup cooked red lentils
  • 1 flax egg (1 tbsp ground flax eggs + 3 tbsp water – let set for 5 minutes)
  • 1/2 cup pumpkin puree
  • 3 – 4 tbsp maple syrup
  • 3 – 4 tbsp dairy-free milk (almond, etc)
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice
  • 1/4 tsp sea salt
  • Add-ins (*see notes below)


  1. Pre-heat oven to 375 degrees. Prepare a muffin tin by lining with paper or silicone cups.
  2. Add the oats and red lentils to a large bowl.
  3. In a medium bowl, combine the flax egg, pumpkin puree, almond milk, spices, and salt.
  4. Add the pumpkin mixture to the oats and lentils and mix. Then add your seeds, dried fruit and chocolate chips. Combine well, you want all the oats to be saturated/moistened with the pumpkin mixture.
  5. Fill the prepared muffin liners with the mixture and press down with fingers or spatula. Bake in pre-heated oven for 20 minutes. Allow to cool before eating.
  6. Store extras in the fridge.

Notes and Variations:

  • Don’t like pumpkin? Try replacing it with an equal amount of banana or applesauce.
  • Don’t like cranberries? Try raisins, dried apricots, or dates instead.
  • The pumpkin seeds and hemp seeds can be replaced with any variety of chopped nuts or even shredded coconut.
  • And if putting lentils in your oatmeal is just too weird for you, feel free to leave them out and reduce the liquid a smidge.


I’d love to hear from you! What is your favorite meal-prep breakfast??

Baked Pumpkin Oatmeal Lentil Cups - Vegan, Oil Free, Plant Based, Refined sugar free, gluten free


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s