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Walnut and Oat Crusted Veggie Egg Cups

Walnut & Oat Crusted Veggie Egg Cup Heart-Check certified recipe
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Walnut and Oat Crusted Veggie Egg Cups

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.

Ingredients

Servings   12   Serving Size   1 egg cup

  • 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.

  1. Preheat oven to 350F 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 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.
  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 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

Walnut and Oat Crusted Veggie Egg Cups
CaloriesCalories
200 Per Serving
ProteinProtein
9g Per Serving
FiberFiber
2g Per Serving

Nutrition 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

 
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
CaloriesCalories
200 Per Serving
ProteinProtein
9g Per Serving
FiberFiber
2g Per Serving
×
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

Servings   12   Serving Size   1 egg cup

  • 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.

  1. Preheat oven to 350F 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 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.
  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 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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