Baked Veggie Oat Cups

Cook:30min

Here's a tasty way to have savory oats and to add more vegetables to your day. This recipe is versatile -- add your favourite vegetables, add some other protein. Leftover meat? Add it! You can change the cheese to suit your taste, and you can omit the sour cream -- I was doing a bit of a fridge clean out and had some that needed to be used up. The white miso is also not integral to this recipe; I've been trying to add more fermented foods to my meals. Add whatever spices or seasonings you prefer. I like mine with a generous pinch of red pepper flakes. Please know that any of your own customizations will impact the nutritional information.

Updated at: Tue, 15 Aug 2023 20:50:06 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories170.5 kcal (9%)

Total Fat8.9 g (13%)

Carbs13.7 g (5%)

Sugars4.2 g (5%)

Protein9.9 g (20%)

Sodium377.1 mg (19%)

Fiber2.9 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 Tbspfull fat sour cream

1 Tbspwhite miso paste

65gcheddar

Instructions

Step 1

1. Preheat oven to 375F. Spray a 12-hole standard sized muffin pan with non-stick spray. 2. Crack eggs into a medium bowl, whisk slightly with a fork. Add the oats & stir to combine. Stir in spices and herbs, and sour cream & miso, if using. Set aside while you prepare the vegetables. 3. Grate large carrot and 2 small zucchini, finely dice 2 stalks of celery and a sweet pepper. You'll have approximately 4 cups of veggies -- it doesn't have to be exact! Grate cheese. Add all these to egg-oat mixture and stir to fully combine. 4. Spoon equal amounts of mixture into each muffin cup. These don't puff up like regular muffins, so you should be able to pack each cup almost to the top. 5. Bake approximately 25-30 ish minutes. You know your oven best -- tops should be set & slightly brown, edges will be crispy. Mine took about 33 minutes. 6. Immediately run a knife or similar tool around the edges to loosen them, especially if you've used cheese. They're ready to eat, or you can transfer them to a cooling rack to enjoy later. 7. Refrigerate any leftovers. 8. Two (2) muffins or cups = 1 serving.

Step 2

Variations are only limited by your imagination and what you might have on hand! I think ham, corn kernels & diced jalapeno would be tasty. Or try chopped leftover turkey, chopped sundried tomatoes with the grated zucchini. What about some chopped olives in there? Or using feta crumbles or some boursin cheese? Yummy :p You can make them in mimi-muffin trays, or jumbo ones; you'll just have to adjust cooking time accordingly.

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