Description

These Veggie-Loaded Breakfast Frittata Cups are a nutritious, protein-packed, and easy meal-prep option! Made with fresh vegetables, eggs, and cheese, they’re gluten-free, low-carb, and perfect for a quick breakfast on the go. Whether you need a healthy grab-and-go meal or a brunch favorite, these mini frittatas will keep you energized all morning!

Ingredients

For the Frittata Cups:

8 large eggs
¼ cup milk (for extra creaminess)
1 cup fresh spinach, chopped
1 cup mushrooms, sliced
1 red bell pepper, diced
½ cup cherry tomatoes, halved
¼ cup fresh parsley, chopped
½ cup feta cheese, crumbled (adds tangy flavor)
½ cup shredded cheddar cheese, for topping (melts beautifully)
1 teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
Cooking spray (to prevent sticking)

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Instructions

1️⃣ Prep the Oven & Muffin Tin:

Preheat oven to 375°F (190°C).
Grease a 12-cup muffin tin generously with cooking spray.

2️⃣ Sauté the Vegetables:

Heat a skillet over medium heat.
Sauté sliced mushrooms until golden brown (about 5 minutes).
Add chopped spinach and cook until wilted (1-2 minutes).
Remove from heat and let cool slightly.

3️⃣ Whisk the Eggs:

In a large bowl, whisk together eggs, milk, garlic powder, salt, and black pepper.
Stir in feta cheese, diced red bell pepper, cherry tomatoes, parsley, and sautéed mushrooms & spinach.

4️⃣ Fill the Muffin Cups:

Pour the egg mixture evenly into the muffin tin, filling each ¾ full.
Sprinkle shredded cheddar cheese on top of each cup.

5️⃣ Bake to Perfection:

Bake for 20–25 minutes, or until set and slightly golden on top.
Let the frittata cups cool in the tin for 5 minutes.
Run a knife around the edges to loosen and carefully remove them.

Notes

✅ Eat fresh or store in the fridge for up to 4 days.
✅ Reheat in the microwave for 20-30 seconds for a quick meal.
✅ Freeze for up to 2 months—simply thaw overnight and reheat

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Breakfast, Meal Prep, Brunch
Method: Baking
Cuisine: American, Mediterranean