Walnut & Oat Crusted Veggie Egg Cups

DESCRIPTION

The perfect grab and go breakfast, these Walnut and Oat Crusted Veggie Egg Cups are great to meal prep for the week.

Total Time
1 Hr, 15 Mins
Serves
12
Serving Size
1 egg cup
Course

Total Time

Prep Time
30 Mins
Cook Time
45 Mins
Total Time
1 Hr, 15 Mins

Nutrition

Calories
200 cal
Total Fat
15 g
Saturated Fat
3 g
Trans Fat
0 g
Polyunsaturated Fat
5 g
Monounsaturated Fat
5 g
Cholesterol
145 mg
Sodium
180 mg
Carbohydrates
9 g
Dietary Fiber
2 g
Total Sugars
1 g
Protein
9 g
Calcium
80 mg
Iron
80 mg
Potassium
110 mg

Ingredients

  • Cooking spray

  • 1 ½ cups old-fashioned oats

  • ¾ cup chopped walnuts

  • ¼ cup extra virgin olive oil

  • ¼ teaspoon salt

  • 2 tablespoons cold water

  • 9 large eggs

  • ½ teaspoon garlic powder

  • 1 teaspoon dried oregano leaves

  • 1 tablespoon stone ground Dijon mustard

  • 1 cup baby spinach, coarsely chopped

  • 1 small red bell pepper, diced

  • ¾ cup extra sharp shredded cheddar cheese

Preparation

  1. Preheat oven to 350°F and generously spray a 12-cup muffin pan with cooking spray.

  2. In the bowl of a food processor, pulse the oats until fine and flour-like. Add the walnuts and pulse until blended with oat flour. Pulse in the olive oil, salt and water until the mixture comes together.

  3. Spoon walnut-oat crust mixture evenly (about 1 ¼ tablespoons each) into each muffin cup and press it into the bottom and part way up the sides. Bake 25 minutes, until crust begins to brown. Cool on a wire rack 10 minutes.

  4. In a large bowl, whisk eggs, garlic powder, oregano and mustard thoroughly until well combined. Stir in spinach, bell pepper and cheese.

  5. Fill each muffin cup evenly with egg-veggie mixture and bake 20 minutes, or until the eggs are set. Cool slightly on a wire rack before removing the egg cups by carefully inserting a sharp knife between the crust and the muffin pan.