Freezer Oatmeal Cups – Make Ahead Breakfast Recipe

4.8 from 16 votes
A red circle with the letters FFA red circle with the letters GFA green circle with the letter QA green circle with the letters VE

This post may contain affiliate links. Read my disclosure policy.

Meal Prep Oatmeal Cups are an easy make-ahead breakfast recipe that is a total time-saver for busy mornings. The kids can customize them with their favorite fruit and nut toppings, then they are frozen until you are ready to enjoy a hot breakfast! Delicious, healthy, and gluten-free, this is a morning freezer meal that the whole family will love. 

gluten free make ahead frozen oatmeal cups recipe image with title

Note: Originally published Aug 28, 2014. 

Easy Meal Prep Oatmeal Cups You Can Customize

We all know how hectic mornings can be. Especially school mornings when every adult and kid in the house is running in different directions getting showered and dressed, gathering homework and lunches, and trying to get off to school and work in time.

These delicious, gluten-free frozen oatmeal cups are a meal prep breakfast that everyone in the family loves! An easy, kid-friendly recipe you can store in the freezer until you need a quick hot meal on a busy morning. The kids love that they get to customize their make-ahead breakfast with their favorite toppings. Mom loves having an easy, healthy, and quick freezer meal to serve.

Oatmeal is one of the best healthy breakfast foods. Oats have a ton of vitamins and minerals, including B vitamins and a high amount of iron. But perhaps most importantly, oatmeal is packed with fiber. Not only is this good for your cholesterol and blood sugar, but it also keeps you full and satisfied.

As everyone is getting ready for work or school, you may not have time to cook oatmeal. Overnight oats are an option for a meal prep breakfast recipe, and I love something like Raspberry Mocha Latte Overnight Oats or Pineapple Banana Overnight Oats. But not everyone enjoys cold oatmeal, so they want it hot. And those instant packets don’t have as much fiber and are often loaded with extra sugar.

The solution is Frozen Oatmeal Cups!

Can you freeze cooked oatmeal?

Yes, you can freeze oatmeal!

Make your favorite oatmeal in a large batch at a time when you can actually pay attention to preventing boil over. Add your favorite toppings and freeze it all in muffin cups. After they are frozen pop them out and into a plastic freezer storage bag until you need them.

Just take a few pucks out of the freezer the night before or in the morning, heat them up, and you have a cozy bowl of oatmeal without any oatmeal explosions.

Freezer Oatmeal Cups with cherries and almonds reheated in a bowl

DIY Frozen Oatmeal Cups

These make-ahead oatmeal cups are a fun and fabulous way to bring a little creativity to breakfast. Even better, the (not-so) hard work is done ahead of time, not when you’re trying to get everyone up, dressed, fed, and out the door.

And as an added bonus, if it’s the end of summer and you have an abundance of fresh fruit, this is a great way to preserve it for a taste of summer in the winter months. You see, these frozen oatmeal cups can be kept frozen for at least 6 months!

When crazy days are right around the corner, you’ll be glad you can just pull some make-ahead breakfast oatmeal cups from the freezer. They make the perfect tummy-warming breakfast for the kiddos.

What do you need for make-ahead oatmeal cups?

  • Quick-cooking oats – use certified gluten free, if necessary. If you prefer to use old-fashioned or steel cut oats, they will work just be sure to cook according to the package instructions instead of following the recipe here.
  • Brown sugar – you can use coconut sugar, honey, maple syrup, or a low carb sweetener like Swerve Brown Sugar Substitute.
  • Water
  • Milk – use your favorite dairy or nondairy milk. Everything from skim to whole will work, as will almond milk, cashew milk, etc.
  • Salt
  • Toppings – You can really use anythign you love. Keep reading for ideas.

What can you put on oatmeal?

Oatmeal is a blank slate perfect for adding other ingredients that not only make them taste more delicious but also add even more good-for-you ingredients.

  • Fresh fruit (or frozen and thawed) – bananas, chopped apples or pears, berries like strawberries or blueberries, peaches, pineapple, etc.
  • Dried fruit – raisins, dried cranberries, chopped dates or figs, dried cherries, etc.
  • Nuts – peanuts, pecans, walnuts, pistachios, almonds, etc.
  • Nut butterpeanut butter, almond butter, cashew butter, etc., or sunflower seed butter for a nut-free alternative
  • Seeds – pumpkin, chia, hemp, flax, etc.
  • Other toppings – coconut, chocolate chips, cacao nibs, etc.
Fruit and nut toppings for Freezer Oatmeal Cups

How to meal prep oatmeal

Cook the oatmeal. Combine the oats, brown sugar, water, milk, and salt in a saucepan and bring to a boil. Cook several minutes to the desired consistency.

Customize the oatmeal cups. Divide the oatmeal between the muffin tins and sprinkle on the toppings in whatever combination you like.

Helpful tip

I didn’t have any when I first photographed this recipe, but now I would use silicone muffin pans or line my pans with silicone cupcake liners to make them easier to remove.

Freeze. Slide the muffin pans into the freezer. Once the oatmeal cups are frozen, pop them out of the tins and wrap them up in plastic wrap and place them in an airtight container or freezer storage bag. Store the oatmeal cups in the freezer.

Freezer oatmeal cups make ahead breakfast stacked on a sheet pan ready to reheat

How to reheat freezer oatmeal

  1. If you are able to plan in advance, pull out one or two frozen oatmeal cups per person the night before and keep in the refrigerator.
  2. Warm them up in the microwave for 1-2 minutes (longer if still frozen).
  3. Splash on some milk if you like. 

Grab some Waldorf Fruit Salad or a Blueberry Smoothie and breakfast is served, even on the busiest of mornings!

How long does frozen oatmeal last?

Stored in an airtight container or freezer storage bags, oatmeal can be frozen for up two 6 months. This is primarily for the quality to ensure you have the most delicious bowl of oatmeal. It will still be safe to eat beyond that time.

Pouring milk on a bowl of reheated freezer oatmeal cups with blueberries

Tips for Success

Make them gluten free: Frozen oatmeal cups can be made gluten free by using certified gluten free oats and gluten free toppings.

Add more fiber: Instead of quick-cooking oats, use old-fashioned rolled oats or steel cut oats. Just follow the package instructions, substituting half of the water with your choice of milk.

Adjust the sweetness: Feel free to adjust the level of sugar or use another sweetener such as honey or maple syrup.

Make summer last longer: Choose fresh summer fruits so that you can enjoy blueberries, cherries, and peaches well into the fall.

Reheated Meal Prep Breakfast Frozen Oatmeal Cups with nuts and cherries

More make-ahead breakfast ideas

There are so many things you can make when you are doing you meal prep over the weekend so that you can have a wholesome and satisfying breakfast any day of the week.

Frozen Oatmeal Cups
4.8 from 16 votes

Make Ahead Freezer Oatmeal Cups

These delicious, gluten-free make ahead breakfast oatmeal cups are homemade freezer meals that everyone in the family loves! An easy, kid-friendly recipe!
Prep: 10 minutes
Freezing Time 3 hours
Total: 10 minutes


  • 3 cups quick-cooking oats (certified gluten free, if needed)
  • ¼ cup brown sugar or coconut or demerara sugar, to taste
  • 3 cups water
  • 3 cups milk of choice (dairy or non-dairy)
  • 1 pinch salt
  • Assorted chopped fruit nuts, chocolate chips, or other toppings


  • Combine the oats, sugar, water, milk, and salt in a large saucepan and bring to a boil.
  • Reduce heat to medium and cook for 2-3 minutes, or to desired consistency. Set aside to cool slightly.
  • Spray two 12-cup muffin tins with cooking spray or line with silicone muffin liners (or use a silicone muffin pan) and set out toppings in bowls.
  • Divide the cooked oatmeal between the muffin cups, and top each with desired toppings.
  • Cover with plastic wrap and place in the freezer for several hours, or until frozen.
  • Once frozen, pop out of the muffin tins, loosening with a butter knife or small spatula, if necessary and wrap in sandwich bags or plastic wrap.
  • Remove desired number of cups (one to three per serving) from the freezer the night before or day you plan to serve them.
  • Warm in the microwave for 1-2 minutes (longer if still frozen), and stir in a little more milk, if desired.


You can use old-fashioned rolled oats or steel cut oats, but follow the instructions on the package for cooking, substituting half of the water with milk.
Nutrition facts do not include toppings. It will vary on your choice and quantity of toppings.
Nutrition Facts
Make Ahead Freezer Oatmeal Cups
Amount Per Serving (1 cup)
Calories 58 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Cholesterol 1mg0%
Sodium 17mg1%
Potassium 83mg2%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 4g4%
Protein 2g4%
Vitamin A 58IU1%
Calcium 44mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.


More Oatmeal Recipes

  1. On the go mom

    4 stars
    Great recipe! We are enjoying oatmeal again, even better when it’s homemade 🙂 I added a stick of cinnamon while it’s cooking. It adds a nice flavor. Thanks for posting this!

  2. Mandy

    5 stars
    I’m feasting on the second batch of these. After the first batch, I found out it’s easier if you make the add in ingredients the filling rather than the topping. I spoon in half my oatmeal, then my frozen blueberries and nuts, then the rest of the oatmeal. Tamp things down with the back of a spoon and you’ll be able to get from freezer to table with fewer lost ingredients. I reduce the calorie count by cooking with almond milk and zero calorie brown sugar substitute and using zero calorie pancake syrup as my extra sweetener. P.S. Don’t know how I lived so long without silicon cupcake liners!!

    1. Brianne Cupcakes & Kale Chips

      I love the way you altered the recipe, Mandy, and I’m so happy to hear that you’re able to make it fit your nutritional preferences, too. Thank you so much for your comment and for rating the recipe. Oh, and yes… silicone cupcake liners are life-changing! 🙂

  3. Jackie

    5 stars
    I just made these for the second time. Love these! I’m taking a slightly different approach this time and only freezing the basic oatmeal cups. I have frozen blueberries, walnuts, and bananas (flash freeze then into a baggie) next to the cups in the freezer. I go directly from freezer to microwave with a handful of berries or nuts and extra milk. 2 minutes is perfect in my microwave. I like about half oatmeal and half berries/milk in my bowl and I can’t fit that many berries on the muffin cups. So this is perfect for my family. Some mornings I add fig jam after it comes out of the microwave. Love this fast, nutritious breakfast! Thank you!

    1. Brianne Cupcakes & Kale Chips

      Jackie, your topping options sound ridiculously delicious!! I’m so glad you are enjoying the oatmeal cups. Thanks for your nice comment and for rating the recipe.

  4. MyRuca2014

    I love this recipe! It’s so easy and customize-able so I never get tired of having it! It’s great to have on the go and it’s the perfect amount of sweetness. Love it!

  5. Barbara Karr

    Being as I am going to freeze these can I use frozen fruit? I am reading this post in October fruits are limited, but frozen are abundant! Thanks, B.Karr

    1. Brianne Cupcakes & Kale Chips

      You can certainly use frozen fruit in the oatmeal cups, Barbara. Be aware that your oatmeal may be a tiny bit watery from the fruit defrosting.

  6. This is a great way for me to speed up getting ready for work in the morning and I’m trying to follow the Eat to Live foods allowed. So I can have my steel cut oats and make them ahead. I’ll be mixing up the muffin tin sections like in the photos so it doesn’t get boring. Mixed fruit in one, Chocolate chips w/ coconut for when I’m feeling like a cheat. Banana and walnuts too as well as cinnamon w/ apples and peaches. Thanks for the great idea.

  7. Angie

    What trick do you have for popping then out once they’re frozen? I ended up losing mlst of the topping, especially my cacoa nibs, because let it thaw a little bit and turned over, and still had to pound on them… ????

    1. Press them down as soon as you can while the oatmeal is still “moist”. Some of the toppings on the ones my son made did fall off a little, but I just threw those in a plastic baggie with the frozen oatmeal so that when I poured it in a bowl to thaw and heat, it was all there.

    2. Oh and for popping them out, make sure you’ve coated the tins with cooking spray or anther oil and if you need to, slide a thin knife around the edges. You could also probably line the tins with plastic wrap or even cupcake liners. I ben the silicone ones would work great.

  8. Angie

    Thanks. This is a great idea :), but I had a pretty hard time popping them out of the muffin tins. Most of my topping fell. Do you have a trick/advice on how to pop them out?
    Thanks again

  9. Sarah

    Hi! I was wondering, is there a way that I could sweeten this with maple syrup or apple sauce, instead of brown sugar? I really like the taste of maple oatmeal.

  10. Sara Wilson

    Are these quick oats or rolled oats? I cant seem to find the chex oats anywhere 🙁 also is it 3 cups of milk AND 3 cups of water? I just want to be sure
    Thanks 🙂

  11. Sue Hull

    I’d put strawberries,raisins,chocolate chips and graham cracker crumbs would be good too. Thank you for the great tips and giveaway 🙂

  12. Sally T.

    I would make dried cherries with almonds.
    Blueberries with bananas and walnuts.
    Just a note~Saw the chex oatmeal on t.v.
    but no luck finding in stores yet. 🙁

  13. Teresa C.

    I think I would first try some dark chocolate chips, dried cranberries and walnuts. I can think of a ton of ideas though. You could have a new one every day just to mix it up. Thanks for the chance to win!

  14. Deborah D

    I cannot wait to make these. I need a quick breakfast for myself. It’s gonna be hard trying to figure out what to use.

  15. Sara D

    What a great idea!! Not just for kids, but busy adults and folks looking for portion controlled breakfasts! AWESOME! I’m totally doing this!!

  16. What a terrific make ahead breakfast idea! Between making lunches, breakfasts and gathering school supplies, mornings with kids can be crazy! Love this shortcut!

  17. kharia

    TOTALLY AWSOME IDEA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! You have saved me a ton of time. Thanks for sharing.

  18. Jill

    Oh my, what a great idea! We would totally take advantage of summer fruits – blueberries, raspberries, peaches… The possibilities are numerous!

  19. I think you just saved my life!!! Tiffany rarely eats something else for breakfast. Oatmeal. Oatmeal. Oatmeal. If I could make her oatmeal 3 times a day she would be a happy girl.
    I can make a big batch and freeze in single servings. This is brilliant!!!

      1. Torah

        I went looking for them online and couldn’t find it. Then I saw an article with a statement from Chex that they halted production of the gluten free oatmeal due to not meet performance expectations. I’m bummed! ☹️ Stock up while it’s still on your grocery store shelves!

        1. Brianne Cupcakes & Kale Chips

          Oh no! I’m so sorry to hear that, Torah. Bob’s Red Mill makes gluten free oatmeal cups… perhaps you can find those in your local store, or order them online from the company’s website.

  20. Looks so delicious, you have the cutest helper, I would love blueberries on mine! Twitter is being yucky and won’t let me follow anymore, can you believe they limit me?? LOL Nettie

Leave a Comment

Recipe Rating

I accept the Privacy Policy