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