Savory Oat Cups with Veggies
Easy Recipe, Fancy Taste
Hey there, Wellkulå Friend!
These Savory Oat Cups with Veggies are your new go-to for a nourishing, protein-packed breakfast or snack that keeps you energized and balanced throughout the day. Perfectly portable and customizable, these baked oat cups are filled with colorful veggies, hearty rolled oats, and anti-inflammatory spices that support your gut, hormones, and energy levels. Unlike traditional sweet oat muffins, this savory version delivers a comforting umami flavor while stabilizing blood sugar and supporting long-lasting satiety.
#Cellcare ingredient health benefits
OATS | HEART-LOVING & BLOOD-SUGAR BALANCING
Oats are rich in beta-glucan, a soluble fiber that helps regulate cholesterol and stabilize blood sugar levels. They’re also a great source of plant-based protein and prebiotics that nourish beneficial gut bacteria — essential for healthy digestion and longevity.
SPINACH | CELLULAR REJUVENATION & DETOX SUPPORT
Spinach is loaded with chlorophyll, magnesium, and folate, which help detoxify the liver and support DNA repair. It’s also high in antioxidants like lutein and beta-carotene that protect cells from oxidative stress and promote radiant skin health.
CHERRY TOMATOES | RICH IN LYCOPENE & SKIN-LOVING ANTIOXIDANTS
Cherry tomatoes contain lycopene, a powerful carotenoid that supports heart health and skin elasticity. Their vibrant color signals their antioxidant potency — helping protect against cellular aging and inflammation.
FLAXSEEDS | HORMONE BALANCING & OMEGA-3 RICH
Flaxseeds are a super source of lignans and omega-3 fatty acids that support hormone balance and reduce inflammation. They also add fiber and a satisfying texture to the oat cups, keeping you full and focused.
WELLKHANA KITCHEN RECIPE
Ingredients:
1 ½ cups gluten-free rolled oats
1 cup unsweetened almond milk (or any plant milk)
2 tablespoons ground flaxseed + 5 tablespoons water (flax “egg”)
1 cup baby spinach, finely chopped
½ cup cherry tomatoes, quartered
¼ cup red bell pepper, finely diced
¼ cup grated zucchini (squeeze out excess water)
1 tablespoon olive oil or avocado oil
1 teaspoon turmeric powder
½ teaspoon garlic powder
½ teaspoon smoked paprika
Sea salt and black pepper to taste
Optional: Nutritional yeast or vegan cheese for extra savory flavor
Instructions:
1. Prep the Flax Egg | In a small bowl, mix ground flaxseed with water and let it sit for 5 minutes to thicken.
2. Mix the Oat Base | In a large bowl, combine rolled oats, almond milk, olive oil, turmeric, garlic powder, smoked paprika, salt, and pepper. Stir until well mixed and allow the oats to absorb some liquid (about 5 minutes).
3. Add Veggies | Fold in the spinach, tomatoes, bell pepper, and zucchini. Add the flax egg and stir until everything is evenly distributed.
4. Fill the Muffin Cups | Preheat your oven to 375°F (190°C). Line a muffin tin with silicone liners or lightly grease with oil. Spoon the mixture into each cup, filling about ¾ full.
5. Bake to Golden Perfection | Bake for 25–30 minutes, until firm and lightly golden on top. Allow to cool slightly before removing from the tin.
6. Serve & Store | Enjoy warm or at room temperature. These oat cups keep well in the fridge for up to 5 days or can be frozen for a quick grab-and-go breakfast.
Optional Garnishes:
Sprinkle of fresh herbs (parsley, basil, or chives)
Drizzle of tahini or avocado-lime dressing
Side of sauerkraut or kimchi for probiotic support
Easy, Delicious, and Nutritious
These Savory Oat Cups with Veggies prove that nourishment can be simple, satisfying, and deeply supportive of your gut and hormones. Packed with fiber-rich oats, antioxidant-loaded veggies, and omega-3–rich flaxseed, this recipe is crafted to fuel your energy, stabilize blood sugar, and nourish your cells from the inside out. Whether you're meal-prepping for a busy week or elevating your morning routine, these oat cups deliver balanced nutrition in every bite — the perfect blend of convenience and #CellCare nourishment.
Until next time, Dr. Monisha
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by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
