Muffin Frittatas

/ / Blog, Recipes / June 16, 2015

Don’t skip breakfast! These muffin frittatas can be made at the beginning of the week and enjoyed all week long. Each muffin is 50 calories with 7g of protein and only 2g carbohydrates.

Ingredients:
  • 2 cups chopped vegetables
  • 1 teaspoon olive oil
  • 3 cups egg substitute, or 12 large eggs, salt & pepper to taste
  • tomato chopped or sliced
  • ¼ cup shredded cheese
  • non-stick cooking spray
Directions:
  1. Preheat the oven to 325 degrees & spray a 12-cup muffin pan with non-stick spray. Set aside.
  2. Chop enough vegetables to equal 2 cups such as onion, bell peppers, and mushrooms. (Other suggestions: broccoli, spinach, zucchini, yellow squash, carrots, and fresh herbs)
  3. Heat a skillet over medium heat and add the olive oil. Add the vegetable mixture and sauté until vegetables are soft. Divide the mixture among the 12 muffin cups.
  4. Mix egg substitute, salt, and pepper, and continue whisking. Pour the egg mixture into the muffin pan, filling each cup ¾ full. Bake in 325 degree oven for 25 minutes; frittatas will rise. Remove from oven and set oven to broil. Top each muffin frittata with tomato (sliced or chopped) and a sprinkle of cheese. Place under broiler until cheese melts.
  5. Let the muffins sit for a few minutes, then remove them from the pan with a fork.
  6. Variations: For added protein, try adding diced lean meats such as Canadian Bacon, uncured turkey bacon, and lean chicken or turkey sausage.
Nutrition Facts for 1 muffin (using egg substitute):
  • Calories 50
  • Carbohydrates 2g
  • Protein 7g

Susan Brown author