Description
These Veggie-Loaded Breakfast Frittata Cups are a perfect grab-and-go meal that’s full of protein and packed with nutritious vegetables. With eggs, spinach, bell peppers, onions, and a dash of cheese, these mini frittatas are a great option for busy mornings or meal prep. They’re light, healthy, and customizable with any veggies or protein of your choice. Make them in a muffin tin for easy portion control and a delicious breakfast!
Ingredients
Scale
- 8 large eggs
- 1/2 cup milk (dairy or non-dairy)
- 1 cup spinach, chopped
- 1/2 cup red bell pepper, diced
- 1/2 cup onion, diced
- 1/2 cup shredded cheese (cheddar, mozzarella, or your favorite)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- 1/4 teaspoon paprika (optional)
- 1 tablespoon olive oil (for greasing muffin tin)
Instructions
- Preheat oven: Preheat the oven to 375°F (190°C). Grease a muffin tin with olive oil or line with paper liners.
- Prepare the veggies: In a skillet, heat olive oil over medium heat. Add the diced onion and bell pepper. Sauté for 3-4 minutes until softened. Add the chopped spinach and cook for another 1-2 minutes until wilted. Remove from heat and set aside.
- Whisk the eggs: In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and paprika (if using).
- Assemble the frittata cups: Divide the cooked veggies evenly among the muffin cups. Pour the egg mixture over the veggies, filling each cup almost to the top. Sprinkle shredded cheese on top of each cup.
- Bake: Bake for 20-25 minutes or until the eggs are fully set and the tops are lightly golden.
- Serve: Allow the frittata cups to cool for a few minutes before removing from the muffin tin. Serve immediately, or store in an airtight container for meal prep.
Notes
- Feel free to swap out the veggies based on your preferences or what you have available. Mushrooms, zucchini, or tomatoes work great in this recipe.
- These frittata cups can be frozen for up to 2 months. Just reheat them in the microwave or oven when you’re ready to eat.
- To make these dairy-free, simply omit the cheese or use a dairy-free alternative.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 frittata cup
- Calories: 120 kcal
- Sugar: 2g
- Sodium: 150mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 9g
- Cholesterol: 180mg