Print Recipe
Walnut and Oat Crusted Veggie Egg Cups
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Prep Time :
0 sec
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Cook Time :
0 sec
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Total Time :
0 sec
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Servings :
12
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Serving Size :
1 egg cup
Ingredients
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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
Tip: Click on step to mark as complete.
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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.
Nutrition Facts
Calories
Protein
FiberNutrition 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
-
Prep Time :
0 sec
-
Cook Time :
0 sec
-
Total Time :
0 sec
-
Servings :
12
-
Serving Size :
1 egg cup
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
Tip: Click on step to mark as complete.
-
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.
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