1. Preheat your oven to 375ºF and GENEROUSLY spray a muffin tin with cooking spray. *
2. In a medium pot, combine the water, oats, 1/8 tsp salt and a pinch of pepper and bring to a boil on high heat. Boil, stirring constantly, until the water is absorbed and the oatmeal is very thick, about 2 minutes. Transfer into a large bowl to cool.
3. Heat the olive oil up in a medium pan over medium-high heat. Add in the broccoli, red pepper, onion and seasoning salt and cook until lightly browned, about 3-4 minutes.
4. Add the cooked veggies into the bowl with the oats, along with 1 the egg whites and stir until well mixed. Your batter will be very moist.
5. Divide the batter between 8 of the muffin cavities, which is about 3 Tbsp per cavity. Press the oat mixture flat into each cavity and then use a small spoon, or your fingers (I think fingers is easier) and press up the sides to make a cup. Make sure the sides have a little thickness to them, keeping the bottom as thin as possible with no holes in the cup that the eggs could run through.
6. Bake until the edges of the cup are lightly brown, crispy and pull away from the sides of the cavity, and the bottom of the cup feels set, about 30 minutes. Reduce the oven temperature to 350ºF.
7. In a medium bowl whisk together the 3 eggs and a pinch of salt and pepper. Divide the mixture between the cooked oatmeal cups, filling about 3/4 of the way up. Bake until the eggs feel set, about 10-12 minutes.
8. Let cool COMPLETELY** in the pan and then run a very sharp knife around the outsides of the cup to remove.
Tips and Substitutions
* Make sure you are very generous with the spray or these get sticky!
** Do not remove before they are completely cool, or they will not come out of the pan properly!
Source and Credits
Courtesy of Taylor Kiser of Foodfaithfitness.com