Veggie Frittata Cups

Eggs are a very versatile breakfast option. They can be eaten after simply being boiled, made into delicious omelets, scrambled, or even fried.  Frittatas are another interesting way to have eggs. It is one of the best ways to incorporate vegetables into breakfast! It’s also perfect for if you are looking for something high in protein but low-carb. For this recipe I have used 6 egg whites and 1/2 egg yolk as yolks have a lot of cholesterol. You can use all egg whites or all whole eggs or even egg beaters – it’s entirely up to you.

The vegetables can totally depend on whatever you like or what leftovers you might have in the fridge that day. I have put anything from leftover chopped up pasta, meatballs, peppers, or even sausage in my frittatas. Sometimes if I have less time I just make a large frittata pie in the pan and then divide it into wedges. If I have a bit more time I make the individual frittata cups described below. That way everybody gets their portion all crispy and neat 🙂
These frittatas taste great warm or at room temperature. They can even be made earlier and refrigerated, which makes them great for packed lunches, or for a very quick breakfast that you just have to pop in the toaster oven for a few minutes! It can be made to be very gourmet with chopped up asparagus and feta cheese, used as hors d’oeuvres for a party, or even great to take for picnics. So open your fridge and see what kind of frittata mood you are in today 🙂 

 

Ingredients:

Organic Egg whites – 6

Organic egg yolk — 1/2

Organic 1% Milk – ¼ cup

Onion – ¼ of a medium onion

Green bell pepper – ¼ of a bell pepper

Red Bell Pepper – ¼ of a bell pepper

Mushrooms – 1

Veggie Frittata cups-2

Cilantro – 4 or 5 stems

Grated cheddar cheese – 2T

Salt – 3/4 t

Pepper – ¼ t

Grape seed oil/Extra virgin olive oil – 3t

 

Directions:

·         Pre heat the oven to 350 F.

·         Finely dice the onion, bell peppers and mushrooms.

·         Warm the cast iron skillet. Add 2t grape seed oil/olive oil.

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·         Then add the diced vegetables and sauté for 3-4 minutes till the onions are translucent and the veggies are soft but not brown.

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·         Whisk the egg whites with the milk. Add salt and pepper. Whisk again.

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·         Take a muffin pan and grease it with the ½ t oil.

·         Add 1-1 ½ T of sautéed veggies to each muffin pan.

·         Then add 1 ladle full of egg mixture to each muffin cup.

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·         Sprinkle a little bit of cheddar cheese and finely chopped cilantro if you want on top.

·         Put the tray in the oven for 35 minutes till fully cooked. The top should look dry and you should also check by inserting a toothpick in center and if it comes out dry then its set.

·         Just run a knife around and take them out. If you want the frittata crispy from all sides, take them out from the muffin pans, turn them upside down and put them back in oven for 5 minutes on a tray.

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·         Enjoy it warm or at room temperature with or without bread.

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Nutritional Content:

Total Servings: 6

Per Serving: Calories 52 cal, Fat 2.9 g, Cholesterol 15.2 mg, Carbs 1.8 g, Protein 4.3 g, Vit C 9.4%

6 thoughts on “Veggie Frittata Cups

  1. Pingback: Quick Healthy Make-Ahead Breakfast Choices | Healthy Eats For All

  2. Pingback: Ideas for a Healthy Lunch Box (gluten free and nut free) | Healthy Eats For All

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