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.
Walnut and Oat Crusted Veggie Egg Cups
Calories200 Per Serving
Protein9g Per Serving
Fiber2g Per Serving
|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|
|Total Carbohydrate||9 g|
|Dietary Fiber||2 g|
1/2 starch, 1 lean meat, 2 fat
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
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.