Snacks

Description

The perfect grab-and-go breakfast, these walnut and oat crusted veggie egg cups are great to meal prep for the week.

Total Preparation Time: 1 Hr, 15 Mins
Serves: 12
Serving Size: 1 egg cup
Meal: Breakfast, Brunch, Snack

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 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

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 partway up the sides. Bake for 25 minutes, until the crust begins to brown. Cool on a wire rack for 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 the egg-veggie mixture and bake for 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.