⏱ 30 min total

Baked Banana Oatmeal Cups with Blueberries

Name: Baked Banana Oatmeal Cups with Blueberries
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ medium Banana; ¼ tbsp Chia seeds; ¾ tbsp Water; ¼ cup Rolled oats; ¹⁄₁₆ cup Water; ¹⁄₁₆ tsp Salt; ⅛ tsp Cinnamon; ¹⁄₁₆ tsp Baking soda; ¼ cup Blueberries

Per 1 serving · 146 g · 9 ingredients

Calories

156

8%
of a 2,000 cal day

Protein
3.7g
9% of calories
Carbs
35g
82% of calories
Fat
1.7g
9% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Baked Banana Oatmeal Cups with Blueberries (146 g) has 156 calories, with 3.7 g of protein, 35 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (82% of calories). It is high in dietary fiber (22% DV), Vitamin B6 (21% DV) and manganese (42% DV).

Per 100 g

107cal

low energy density

Protein per 100 cal

2.4g

Net carbs

29g

carbs minus fiber

Fiber

11 g sugar

High in

20%+ of the daily value

Dietary fiber22%
Vitamin B621%
Manganese42%
Selenium20%

Good source of

10–19% of the daily value

Vitamin C10%
Niacin10%
Iron14%
Magnesium12%
Phosphorus16%
Copper19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

½ medium Banana
¼ tbsp Chia seeds
🥄
¾ tbsp Water
¼ cup Rolled oats
🥄
¹⁄₁₆ cup Water
🥄
¹⁄₁₆ tsp Salt
⅛ tsp Cinnamon
🥄
¹⁄₁₆ tsp Baking soda
¼ cup Blueberries

Directions

Prep 10 minCook 20 min

1
Preheat your oven to 350F and line a standard muffin tin with baking cups.
2
Stir together the ground chia seeds and first portion of water. Allow the mixture to sit for 5 minutes, until slightly thickened and gel-like. Then, add in the rest of the ingredients and stir well to combine.
3
Divide the batter among the baking cups and bake until firm and lightly golden, about 20 minutes.

Vitamins & minerals

Amounts for 1 serving (146 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	3 μg	0%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	0.4 mg	3%
Vitamin K	8 μg	7%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	7%
Niacin	2 mg	10%
Vitamin B6	0.3 mg	21%
Folate (B9)	21 μg	5%
Vitamin B12	0 μg	0%
Pantothenic acid	0.2 mg	5%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	34 mg	3%
Iron	1 mg	14%
Potassium	336 mg	7%
Magnesium	51 mg	12%
Phosphorus	113 mg	16%
Zinc	1 mg	8%
Copper	0.2 mg	19%
Manganese	1 mg	42%
Selenium	11 μg	20%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	15 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	28 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	5 g	—
Glutamic acid	0.2 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	0.2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	3 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	1 g	—
Total omega 6	0.2 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 156 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Baked Banana Oatmeal Cups with Blueberries?

One serving of Baked Banana Oatmeal Cups with Blueberries (1 serving) has 156 calories, which works out to 107 calories per 100 g. That is about 7.8% of a 2,000-calorie day.

Are Baked Banana Oatmeal Cups with Blueberries high in protein?

Not especially. It has 3.7 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Baked Banana Oatmeal Cups with Blueberries keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 82% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Baked Banana Oatmeal Cups with Blueberries?

226 mg per serving.

How much sugar is in Baked Banana Oatmeal Cups with Blueberries?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (146 g)

Calories156

% Daily Value*

Total fat 1.7g	2%
Saturated fat 0.3g	1%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 226mg	10%
Total carbohydrate 35g	13%
Dietary fiber 6g	22%
Total sugars 11g
Protein 3.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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