The perfect grab and go breakfast, these Walnut and Oat Crusted Veggie Egg Cups are great to meal prep for the week.
This Heart-Check Certified recipe is brought to you by California Walnuts.
Nutrition Facts
Walnut and Oat Crusted Veggie Egg Cups
Calories
200 Per ServingProtein
9g Per ServingFiber
2g Per ServingNutrition Facts
Calories | 200 | |
---|---|---|
Total Fat | 15.0 g | |
Saturated Fat | 3.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 5.0 g | |
Monounsaturated Fat | 5.0 g | |
Cholesterol | 145 mg | |
Sodium | 180 mg | |
Total Carbohydrate | 9 g | |
Dietary Fiber | 2 g | |
Sugars | 1 g | |
Protein | 9 g |
Dietary Exchanges
1/2 starch, 1 lean meat, 2 fat
Ingredients
-
Cooking spray -
1 1/2 cups old-fashioned oats -
3/4 cup chopped walnuts -
1/4 cup extra virgin olive oil -
1/4 teaspoon salt -
2 tablespoons cold water -
9 large eggs -
1/2 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) -
3/4 cup reduced-fat, shredded cheddar cheese
Directions
-
Preheat oven to 350F 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 Tbsp 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 muffin pan.