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.
Ingredients
-
Cooking spray
-
1 ½ cups old-fashioned oats
-
¾ cup chopped California 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
-
Preheat oven to 350°F and generously spray a 12-cup muffin pan with cooking spray.
-
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.
-
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.
-
In a large bowl, whisk eggs, garlic powder, oregano and mustard thoroughly until well combined. Stir in spinach, bell pepper and cheese.
-
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.
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