Healthy Mini Vegetable Frittatas – How to Make this High Protein Breakfast

These Healthy Mini Vegetable Frittatas make a great breakfast option to prepare ahead of time and grab out the door! You can warm them up or eat them cold. Not only are these good for a grab-and-go breakfast during the week, but they also make a great portion size for serving at brunch to friends and family. 

I love to have breakfast options that I can grab and go in the morning.  Sometimes, it might be fruit. Other times, it may be Overnight Oats.  But sometimes, I want something savory but do not have the time to make an omelet. Mini Vegetable Frittatas solve this breakfast dilemma!

These mini vegetable frittatas are loaded with vegetables, which means they are high in fiber, vitamins, and minerals. I love that they are pre-portioned, too, so you can have one for a snack or two to three for a meal. You can adjust the vegetables to your tastes or what you have on hand. 

Check out these Healthy Mini Vegetable Frittatas! If you’re interested in finding more healthy foods to eat for breakfast, check out these Healthy Breakfast Ideas!

Ingredients for Mini Vegetable Frittatas

• Eggs –Eggs, of course, are the main ingredient for frittatas! This recipe uses both whole eggs and egg whites.
• Spinach – I love adding spinach to my omelets, so adding it to these vegetable frittatas seems natural.
• Artichoke hearts –These add flavor and nutrients to these little egg muffins! And you can buy them already chopped to save you a step.
• Feta cheese –Feta adds lots of flavor as well.  Feta, spinach, and artichokes remind me of Mediterranean-style cuisine.
• Roasted red peppers—Buying jarred roasted red peppers saves you the step of roasting them yourself. Be sure to buy peppers packed in water rather than oil to limit added fat.

How to Make Mini Vegetable Frittatas

Step 1: First, preheat the oven to 350 degrees F. Coat two 8-hole muffin pans with cooking spray. If you have two 12-hole muffin pans, you can use those, but only spray 16 muffin cups.

Step 2: Next, beat eggs, egg whites, water, salt, and pepper in a medium bowl with a whisk until blended. Then, mix well with spinach, artichoke hearts, feta, roasted red peppers, red onion, and cream cheese.

Step 3: Spoon the mixture into muffin cups using a ¼ measuring cup.  Bake until set, about 18 to 22 minutes. 

Step 4: Cool the frittatas in pans on a wire rack for 5 minutes. Then, use a rubber spatula to loosen the edges of the frittatas, sliding underneath to loosen them from the bottom and lift them out of the pan. Serve immediately, refrigerate in a sealed container, or freeze extras.

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Nutritional Benefits of Mini Vegetable Frittatas

Protein-Packed Eggs

Eggs are a great way to get protein into your diet because they are versatile. We commonly think of having eggs for breakfast, but you can eat them at any meal or snack.  Eggs have 6-7 grams of protein in just one large egg.  If you prefer only having egg whites, you still get 3.6 grams of protein. This recipe has 5.5 grams of protein from one mini vegetable frittata!

But you get more health benefits from eating the whole egg and not ditching the egg yolks.  Including the egg yolks gives you the right balance of protein, fats, and other nutrients such as choline.  The egg yolks contain proteins called phosvitin, which can reduce compounds in the body that cause inflammation.  There are also glycopeptides in the yolk membrane that can prevent infection, and other peptides have been shown to decrease blood pressure.

Vegetables

I love this recipe because of all the vegetables.  The variety of vegetables means you get a variety of nutrients.  These may be miniature-sized frittatas, but they have excellent nutritional benefits!

• Roasted red peppers are high in vitamin C, providing 169% of the Reference Daily Intake (RDI). They also have vitamin B6 (pyridoxine), vitamin K1 (phylloquinone), potassium, folate, vitamin E, and vitamin A! Red peppers are also rich in antioxidants such as capsanthin, lutein, and quercetin. Antioxidants help prevent heart disease and cancer and improve eye health.
• Spinach is a nutrient-dense food!  It is an excellent source of insoluble fiber, 2.2 grams in 100 grams of raw spinach.  Insoluble fiber helps with digestion and prevents constipation.  It is also an excellent source of vitamins A, C, K, and folic acid.
• Artichokes are a great source of fiber!  One artichoke contains 7 grams of fiber and 13 grams of carbohydrates, making them a high fiber and low carb food.  They are also a good source of vitamin C, K, folate, phosphorus, and magnesium.
• Red onions are another great source of the antioxidant quercetin. Quercetin has been shown to decrease inflammation and boost the immune system. They also have an antibacterial effect, preventing the growth of several microbes.  Red onions can reduce cancer risk, improve digestive health as prebiotics, and may help prevent osteoporosis!

Tips

• Remember to spray the muffin pans before scooping in the egg mixture. The frittatas will come out much easier, and the pan will be easier to clean. 
• Use the vegetables and cheese you have on hand.  You can add various vegetables; chop and add what you like.  You can also use other cheeses, such as shredded cheddar or mozzarella.
• You can store these in an airtight container in the refrigerator for up to 5 days or in the freezer for three months. If you eat them individually, be sure to store them in individual baggies or containers.

Recipe adapted from WW

Take pictures of your Mini Vegetable Frittatas masterpiece and tag @noshnourishwander on Instagram if you make this recipe!

Leave a rating and/or comment about the recipe below. What other ingredients would you add to mini frittatas?  And what are some of your favorite ways to cook eggs?  Leave your answers in the comments below!

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