Description
Savory Egg Muffin Frittatas bring Italian breakfast magic to morning tables with compact, protein-packed bites. Compact ingredients and quick preparation make these mini morsels perfect for busy mornings when you want delicious nutrition in one elegant package.
Ingredients
Scale
Main Ingredients:
- 6 large eggs
- ½ cup crumbled feta cheese (about 70 grams / 2.5 ounces)
- ¾ cup chopped spinach (baby or regular)
Vegetables and Aromatics:
- ½ cup diced red bell pepper
- ½ cup shallots, finely sliced
- 8 cherry tomatoes, quartered (or 1 medium tomato, deseeded and chopped)
Seasonings:
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Oil spray, for greasing muffin tin
Instructions
- Position the oven rack in the center and heat to 350°F, creating an ideal environment for the frittatas to cook evenly.
- Thoroughly coat a 6-cavity muffin tin with cooking spray, ensuring each compartment is well-lubricated to prevent sticking.
- Crack eggs into a spacious mixing bowl, whisking vigorously until the mixture becomes smooth and slightly frothy.
- Season the egg base with salt and freshly ground black pepper, distributing the seasoning uniformly throughout the liquid.
- Incorporate finely chopped spinach leaves, adding vibrant green color and nutritional density to the mixture.
- Dice bell peppers and cherry tomatoes into small, uniform pieces to ensure consistent flavor distribution and aesthetic appeal.
- Mince shallots to release their delicate, aromatic essence, enhancing the overall flavor profile of the frittatas.
- Gently fold crumbled feta cheese into the egg mixture, creating pockets of tangy, creamy texture throughout.
- Carefully allocate the egg mixture among the muffin tin cavities, filling each approximately three-quarters full to allow room for rising.
- Transfer the muffin tin to the preheated oven, baking for 18-22 minutes until the tops turn a delicate golden hue and the centers feel firm yet springy.
- Remove from the oven and allow the frittatas to rest for 2-3 minutes, enabling them to set completely.
- For immediate consumption, serve warm directly from the tin. Alternatively, cool completely on a wire rack for later enjoyment.
- Refrigerate leftover frittatas in an airtight container for up to 4 days, or freeze for maximum preservation of 3 months.
- When ready to reheat, thaw overnight in the refrigerator and warm in the microwave for 45-60 seconds, or until heated through.
Notes
- Customize vegetables by swapping spinach with kale, Swiss chard, or arugula for different nutrient profiles and flavor variations.
- Boost protein content by adding diced ham, cooked bacon, or shredded chicken to the egg mixture for a more substantial meal.
- Make these frittatas dairy-free by substituting feta with nutritional yeast or dairy-free cheese alternatives for lactose-intolerant individuals.
- Ensure
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 12
- Calories: 130
- Sugar: 2g
- Sodium: 360mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 10g
- Cholesterol: 210mg