Protein Oat Cups with Mug Cake Filling

For the bases:

90g (3/4 cup) gluten free oats

1 tbsp (15g) chopped nuts or cacao nibs

1/4 teaspoon ground cinnamon

1 tbsp honey

1 tbsp (15g) almond butter

1 tbsp vanilla, almond or chocolate whey

1 tbsp unsweetened almond milk

Pinch of flakey sea salt