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Flapjack power cups

7 servings

The latest trend to hit grocery store shelves is the microwavable breakfast-in-a-cup. Do a little prep work and you'll be well on your way to trying this trend at home.


Food prep ingredients:

  • 1 cup quick rolled oats
  • 1½ cups whole wheat flour
  • 1 cup vanilla-flavored whey protein powder
  • 1 tbsp brown sugar
  • 1 tbsp baking powder
  • ½ tsp salt

Wet ingredients, used later:

  • ¼ cup milk (per serving)
  • 1 egg (per serving)


To make the dry mix: In a blender or food processor, pulse the oats until you get a rough flour texture. Combine the oat flour with the rest of the dry ingredients. Store in a sealed container.

To make the power cups: In a microwavable bowl or jar, whisk together 1/2 cup of dry mix with 1/4 cup of milk (or milk substitute) and one whisked egg. Microwave on high for 60 seconds. Add 10–15 seconds if wet spots are dime-sized or larger.


Top with banana slices, maple syrup, walnuts, strawberries and cinnamon.


  • 275 calories
  • 9g fat (2g saturated fat)
  • 211mg cholesterol
  • 290mg sodium
  • 35g carbohydrate
  • 4g sugars
  • 4g fiber
  • 24g protein