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Superfood Oatmeal Cups for Overtraining

by Lauren Larson MS, RDN August 18, 2016

Superfood Oatmeal Cups for Overtraining

One of the main symptoms of overtraining syndrome is fatigue. And when we’re fatigued the cravings for sugars and simple carbs increase drastically. It’s important to fight these urges, and stick to a healthy diet.

This is why I created these superfood oatmeal cups. They’ll satisfy your cravings for sweets, while supplying you with energy-dense nutrients. And when you get back to training, they can be a great pre/during/post-workout snack, a between meal snack, and/or a well-rounded breakfast.

They can be made ahead of time and frozen for convenience. Eat them cold, at room temperature, or heat them for 30-45 seconds in the microwave, drizzle with a little milk and call it breakfast. And if you are struggling with getting enough calories, snack on one of these in between meals.

These oatmeal cups are chock-full of beneficial nutrients and low in added sugar. The oats provide good quality, slow to digest carbohydrates. Pumpkin seeds provide healthy fats and important minerals, including magnesium and iron. The cinnamon may help with blood sugar control. And they can easily be made gluten-free by using certified gluten-free oats. Enjoy!

Superfood Oatmeal Cups

Makes 12 | Recipe by Lauren Larson, MS, RDN inspired by

  • 3 cups old fashioned rolled oats
  • 1/2 cup pumpkin seeds
  • 1/3 cup unsweetened dried coconut flakes
  • 1/3 cup dried cranberries
  • 2 tablespoons chia seeds
  • 1 tablespoon baking powder
  • 1 tablespoon matcha powder (optional)
  • 1 teaspoon cinnamon
  • 1/8 teaspoon salt
  • 2 large eggs
  • 1/4 cup almond butter
  • 1/4 cup maple syrup
  • 1 1/2 cups milk-alternative
  • 1. Preheat oven to 350F. Grease a muffin tin well with oil or line with paper muffin liners.
  • 2. In a large bowl, combine the oats, coconut flakes, cranberries, pumpkin seeds, chia seeds, baking powder, cinnamon, and salt.
  • 3. In a medium bowl, whisk together the egg and almond butter until smooth. Whisk in maple syrup and milk.
  • 4. Pour liquid ingredients into dry ingredients and stir to combine.
  • 5. Divide mixture among muffin cups (they will be very full). Bake until golden brown, about 25-30 minutes.

Tip: Store muffins in the freezer for an easy pre/post workout snack, or portable snack or breakfast anytime! Defrost for at least an hour, or overnight, at room temperature. Microwave for 30-45 seconds to warm if desired.

Lauren Larson MS, RDN
Lauren Larson MS, RDN

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