Try these protein-packed frittata muffins for your next brunch or meal prep for a busy week ahead in only 30 minutes!
Skipping breakfast due to a hectic work schedule? Or planning a summer brunch with friends? These vegetable frittata muffins are quick and guaranteed tasty!
Have an egg-cellent start to your day!
These mini frittata muffins are just one example of a convenient and healthy on-the-go breakfast. Other great options include: overnight oats, whole grain toast with nut or seed butter, and a yogurt with fresh fruit to name a few. We all know skipping breakfast is a big no-no. Your hunger cues make you end up eating an excess of calories later. Who really wants to be "hangry" during the day anyway? For more on ways to include more healthy meals with less time, check out my previous post on meal prep with guest blogger, Stephanie Worth.
This frittata muffin recipe includes the ratio of eggs, milk, and cheese used in my first attempt at a frittata. In addition to the frittata base, I added cumin and onion powder. The recipe can easily be substituted with other favorite spices and vegetables. If you prefer a meat or other protein, like fish, or tofu, just make sure it is fully cooked prior to baking it in the frittata. For even more on making an absolutely perfect frittata, check out The Kitchn's post on How to Make a Frittata.
Make it a balanced meal
To make these frittatas a complete, balanced meal, I'd suggest adding the foods mentioned earlier, such as a piece of fresh fruit, yogurt, or toast. Two muffins make one serving providing 175 calories and 11 grams of protein. For the picky eaters in your family, these muffins are an excellent treat for sneaking in extra vegetables. For those on-the-go, make them just before the busy school or work week. When stored properly in the refrigerator, they can be stored for up to 3 to 4 days. Want them for even longer? Store them securely wrapped in the freezer for up to 2 to 3 months.
I hope you enjoy these adorable mini frittata muffins for your next breakfast meal (and those few extra minutes in the morning!).
These muffins can be stored in the refrigerator for up to three days or 3 months in the freezer. Due to the egg ingredients, do not leave the muffins out at room temperature for more than 2 hours.
Ingredients
- 8 eggs (can replace with 2 egg whites for one egg)
- ½ cup part skim mozzarella cheese, shredded
- ¼ cup lowfat milk (or dairy alternative)
- ½ teaspoon onion powder
- ½ teaspoon ground cumin
- 2 cups swiss chard, chopped, stems removed
- 1 medium potato, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Red pepper flakes, optional
- Fresh parsley, chopped, optional
Instructions
- Preheat oven to 350 degrees Farenheit. Grease a 12 count muffin tin, set aside.
- In a large mixing bowl, whisk together the eggs with the milk, cheese, and seasonings. Set aside.
- In a large pan, heat olive oil on medium high heat. Add the potatoes and sautee for 3-5 minutes once the potatoes start to soften. Add the swiss chard to the pan and continue cooking for 2-3 minutes until the leaves are wilted. Turn off heat.
- Transfer the vegetable mix to the muffin pans and distribute evenly.
- Pour the egg batter over the vegetables and fill to the top.
- Gently transfer the muffin pan to the oven and bake for at least 20 minutes. Using a knife, pierce the center of the muffin to see if the muffins are done (pulling out a clean knife means they are ready).
