Veggie-loaded mini frittatas Recipe
5/5
These veggie-loaded mini frittatas are a healthy and delicious option for breakfast or a quick snack. Packed with protein, fiber, and essential nutrients from eggs and vegetables, they provide a balanced and satisfying meal. The recipe can be customized with your favorite vegetables, herbs, or spices to suit your taste preferences.
INGREDIENTS
- 6 large eggs
- 1/4 cup milk (dairy or plant-based)
- 1/2 cup diced vegetables (such as bell peppers, spinach, mushrooms, onions)
- 1/4 cup grated cheese (such as cheddar, mozzarella, or feta)
- Salt and pepper to taste
- Cooking spray or oil for greasing the muffin tin
INSTRUCTIONS
- Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with cooking spray or oil.
- In a mixing bowl, whisk together the eggs and milk until well combined. Season with salt and pepper.
- Stir in the diced vegetables and grated cheese, making sure the ingredients are evenly distributed.
- Pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about 3/4 full.
- Bake in the preheated oven for 15-20 minutes, or until the frittatas are set and slightly golden on top.
- Remove from the oven and let them cool for a few minutes in the tin.
- Use a butter knife to gently loosen the edges of the frittatas, then transfer them to a wire rack to cool completely.
TIPS
- Experiment with different vegetable combinations such as spinach and feta, bell peppers and onions, or mushrooms and Swiss cheese.
- Make a large batch of frittatas and store them in the refrigerator for a quick grab-and-go breakfast option throughout the week.
- Serve the frittatas with a side of fresh salad or whole-grain toast for a complete meal.
- Feel free to add herbs and spices like basil, oregano, or paprika to enhance the flavor of the frittatas.
- If you prefer a dairy-free option, you can use plant-based milk and omit the cheese or substitute it with a dairy-free alternative.
- Adjust the seasoning according to your taste preferences, adding more salt, pepper, or spices as desired.
- These frittatas can be enjoyed warm or cold, making them suitable for meal prepping or on-the-go snacking.
NUTRITION VALUE
- Calories: Approximately 80-100 calories per frittata
- Protein: Approximately 6-8 grams per frittata
- Fat: Approximately 5-7 grams per frittata
- Carbohydrates: Approximately 2-4 grams per frittata
- Fiber: Approximately 1-2 grams per frittata
