This easy, make-ahead recipe provides protein and vegetables in a delicious portable package. Eggs provide protein; vegetables provide micronutrients, fiber and lots of flavor; and, baking in a muffin tin lets you manage portion size.
Healthy grab-and-go foods are essential to our busy lives. I was recently speaking with a group of women who were frustrated that they could not find healthy after-school snacks for their ravenous kids. I also work with many clients who have dietary restrictions, busy schedules, or both. They require energy-supporting, plant-based foods that are tasty.
This recipe can be modified to meet a variety of health needs, and is also delicious. It can work with Paleo, Whole30, or a myriad of immune-calming eating plans. What makes this recipe really valuable is that it is so easy and can be so many different things — breakfast, lunch, snack or dinner. I have even made a sweet version, akin to a mini soufflé, that can be used to satisfy cravings.
I would encourage you to buy certified humane and organic eggs. Some of he best places to buy eggs are a Community Supported Agriculture (“CSA”) farm or your local farmers market. I like to ask the vendors at the farmers market how the hens are raised and what they are fed. Vital Farms is a good brand that you can find in some healthy markets and grocery stores.
The vegetables I have used in my master recipe can be modified to meet your dietary needs and tastes. Adding sautéed mushrooms can be a good replacement for chicken sausage. Sautéed spinach or kale can be substituted for the broccoli. You can add cheese if you need to make the frittatas more substantial; and add any number of fresh herbs to make the flavor pop. Customize this recipe, making it your own, and whip up a batch on Sunday for the week.
Mini Vegetable Frittatas Recipe
Makes 12 individual frittatas or 24 mini frittatas
- 8 eggs whisked
- 1 cup chopped asparagus, broccoli, broccolini, kale, spinach or shaved Brussels sprouts
- 1/2 cup chopped green bell pepper or other bell peppers
- 1/2 cup grated white potato, grated sweet potato or grated butternut squash
- 1/2 cup grated cheddar cheese-optional
- 1/2 cup crumbled cooked chicken sausage (optional)
- 2 tbsp. water
- 1 tbsp. chopped basil, parsley, scallions, dill, chives or onion
- 1/4 tsp salt
- 1/8 tsp fresh pepper
- Preheat oven to 350 degrees.
- Grease muffin tin or line with paper muffin liners.
- Combine all ingredients in a mixing bowl and distribute evenly between all muffin
- Bake in pre-heated oven for 25-30 minutes or until frittatas are firm.
* Mini frittatas will cook in 15-20 minutes
I encourage you to customize this recipe so it meets your needs. If you are looking for a sweeter recipe try the Oatmeal and Berry Soufflé Recipe!