Preheat oven to 180 °C / 375ºF and spray a muffin tin with cooking spray.

In a pot, combine the water, oats, and salt and bring to a boil . Boil, stirring to ensure that it does not burn,

Cook for about 2 minutes until the water is absorbed.

The oatmeal will be very thick at this stage. Remove pot from the stove and allow to cool while you prepare the vegetables.

Heat the oil in pan over medium heat. Add in the broccoli, red pepper, and salt and pepper and cook until lightly browned, about 3 minutes. Remove from the stove and add to the cooked oats. Drop in the egg white and stir until combined.

Divide the mixture into 8. Press the oat mixture into the muffin tin and then and press up the sides to form a cup. When forming the oatmeal cups in the muffin tin, make the sides thicker than the base. The base should be as thin as possible The thin base will ensure that the bottom of the muffin is not soggy.

Although the base should be thin, there must not be any holes or gaps in it, as this will cause the egg to run through.

Bake for about 20 minutes until the edges of the cup are lightly brown, crispy and pull away from the inside of the muffin tin. The bottom of the cup should feel firm and set, Reduce the oven temperature to 160°C / 350ºF.

Whisk together the 3 eggs and salt and pepper. and cayenne pepper or mixed herbs if using Divide the mixture between the cooked oatmeal cups,Fill up to ¾ in each cup

Bake until the eggs feel set, about 10 minutes.You can bake it for a lesser time if you prefer the eggs softer.

Remove from muffin tin when cool by running a knife around the outsides of the cup to loosen and remove.