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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

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.
 

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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