Meal Prep like a boss with this easy recipe for Mini Veggie Frittatas. Clean ingredients make this Paleo, Whole30 and Grain-free High Protein Recipe ideal for a healthy breakfast, lunch or dinner.
Nutritious and Delicious Breakfast
What you eat affects more than just your waistline. When you arise each morning, your body has essentially been fasting for a period of time. It is up to you to make food choices that will fuel your best possible self. Yes, you want to feed your rumbling stomach, but there are other benefits to starting your day with solid nutrition, like you’ll find in these mini veggie frittatas.
The choices you make could have the additional benefit of feeding your mind, and setting you up for a successful day that doesn’t include cravings, mood swings, or energy dips. Eating a healthy breakfast is the cornerstone of a good nutrition plan. When you skip breakfast, you’re also taking a pass at all of the nutrients you had an opportunity to provide your mind and body.
Solid nutritional choices.
Whenever you eat, always combine lean protein with complex carbohydrates and a bit of healthy fat. Carbs are your body’s preferred source of fuel, while protein fills you up and helps build and repair muscle. Fat adds flavor and satiety so you feel fuller longer and are less likely to experience cravings. Choose complex carbs like whole grains and a wide variety of veggies so that your calories from carbs provide vital nutrients that you need. Opt for healthy fats like avocado, nuts and olive oil that are good for the brain and heart.
Mini Veggie Frittatas for the Win!
These mini veggie frittatas are a great way to begin your day. Eggs are rich in protein, the main building blocks of the human body. Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few of the benefits. Eggs also provide a good dose of healthy fats in addition to providing many vitamins (A, E, folate, B5, B12, B2, plus others in smaller amounts). Another benefit to eggs is that they help to raise the HDL (good) cholesterol. Studies show that people who have higher levels of HDL usually have a lower risk of heart disease, stroke and various other health issues.
No time in the morning to prepare a healthy breakfast? No problem! Here’s a recipe that you can prepare all or part of in advance. Not only that, it is both delicious and nutritious, not to mention attractive!
📖 Recipe
Mini Veggie Frittatas
Ingredients
- 1 Tablespoon olive oil
- 1 large onion diced
- 3 large cloves garlic minced
- 1 jalapeno pepper diced small
- ½ teaspoon salt
- ½ teaspoon white pepper
- 4 cups chopped veggies **
- ¼ cup julienned kale
- 8 large eggs
- 2 Tablespoons Worcestershire
- 1 Tablespoon dijon mustard
Instructions
- Preheat oven to 375 and line large muffin tins with parchment strips, or spray with olive oil.
- Saute onions in olive oil over medium heat until they begin to soften, about 5 minutes.
- Add in garlic and jalapeno, stirring constantly for1 minute.
- Stir in veggies, one at a time—in order of which will take longest to cook.
- Continue until all veggies are in, stirring frequently until all veggies are tender—about 5 minutes.
- Turn off heat and stir in kale until it wilts.
- Meanwhile, whisk eggs with Worcestershire and mustard.
- Spoon cooked veggies into prepared muffin tins and then pour in egg mixture. They will rise above the rims, so it is ok to fill all the way.
- Bake for 23 minutes until mini frittatas have risen and are firm.
- Serve hot or at room temp. Cooked mini frittatas can be stored in the fridge for up to a week or in the freezer for up to 3 months. Reheat at 350 for 10 minutes.
- To make full size frittata, grease ceramic or glass pie plate with olive oil. Spoon veggies into bottom of pie plate and then pour in the egg mixture. Bake in preheated 375 oven for 45 minutes, or until firm.
Notes
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
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