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vegan and gluten free cup cakes
Cultivate | August 24 2020



Recipes by: Sami Blumenthal, Registered Dietitian & Culinary Specialist at Miraval Austin

Wake-Cup with our Registered Dietitian Sami Blumenthal, and feel fulfilled by preparing a naturally sweetened muffin cup. This customizable recipe focuses on nutrient density and wholesome ingredients to make the perfect afternoon stack, breakfast on the go, or a dessert!

Leave class with Sami’s base recipes as well as the confidence to support your shift towards a healthful start to the day.

Wake Cups: (Vegan & Gluten Free)


  • 1 tbsp ground flaxseed + 3 tbsp water
  • 3 cups old-fashioned oats
  • 1/2 cup nut butter of choice
  • 1/4 cup pure maple syrup or date syrup
  • 3 small overipe bananas (~1 cup, mashed)
  • 2 small zucchinis (~1 cup grated, don’t squeeze water out)
  • 1/2 cup plant based drink of choice
  • 1 tsp vanilla
  • 1 tbsp baking powder
  • pinch cinnamon
  • pinch ginger
  • 1/4 tsp fine sea salt
  • Optional add ins: chocolate chips, walnuts, dried fruit, your choice!


  1. Preheat oven to 375, spray a muffin tin, line with silicone muffin liners, or line a loaf pan with parchment (if you wanted to make a loaf)
  2. Mix flax and water in a small bowl, stir and set aside to gel (our egg substitute)
  3. Mash bananas in a large bowl with a fork. Add grated zucchini, plant based drink, vanilla, nut butter, maple syrup, flax mixture, and stir to combine.
  4. Add oats, baking powder, cinnamon, ginger, salt, any add ins of choice
  5. Spoon mixture into muffin cups or in any desired pan shape
  6. Bake for 25-28 mins, or until a fork comes out clean. Cool on wire rack

Store oatmeal cups in an air-tight container in the refrigerator, or freeze up to 3 months.

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