Mini Egg Frittatas
Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each. They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!
Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each. They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!
- Carbohydrate 2.82358416771941 g
- Cholesterol 705 mg
- Fat 16.6052050000113 g
- Fiber 0.383041675600294 g
- Protein 21.2754958334573 g
- Saturated Fat 5.17546500000473 g
- Serving Size 1 1 Serving (186g)
- Sodium 439.435266667118 mg
- Sugar 2.44054249211912 g
- Trans Fat 2.78991166666982 g
- Calories 245 calories
Step-by-step
- Preheat oven to 350°F.
- Spray a non-stick or silicone muffin tin with nonstick cooking spray.
- Heat olive oil into a a non-stick frying pan over medium high heat.
- Add the bell pepper and onion and saute for 2 to 3 minutes.
- Stir in the meat and spinach and cook an additional 2 minutes.
- Place 1 heaping Tablespoon into each muffin cup.
- Next whisk the eggs into a medium size bowl.
- Stir in the salt and pepper.
- Then pour over the meat mixture in the muffin tin, leaving 1/4? from the top.
- Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
- Run a knife around the edges to pop the egg frittatas out.
- Enjoy while hot.
- Store in the an air tight container in the refrigerator.
- Eat within 5 days.
Replacing fresh bell peppers with frozen vegetables introduces excess moisture that prevents the eggs from setting properly in the oven. Standard frittatas descend from Italian traditions of utilizing leftover pantry items, baked slowly in a skillet rather than individualized portions.
Managing Moisture and Heat
Raw onions and peppers release water during cooking. Sautéing the chopped bell peppers and onions over medium-high heat for two to three minutes evaporates surface liquid before the vegetables enter the muffin cups. Adding spinach and cooked meat at the very end warms them through without overcooking. Whisk the ten large eggs thoroughly to incorporate air, which yields a lighter crumb instead of a dense custard.Preventing Adhesion and Overbaking
Silicone muffin tins or heavily greased non-stick metal pans are mandatory to keep the eggs intact. Pour the egg mixture until it sits one-quarter inch from the rim, allowing room for expansion during the twenty-three to thirty minutes at 350 degrees Fahrenheit. Test doneness by inserting a toothpick into the center; it should emerge clean without wet egg clinging to the wood. Run a thin paring knife around the circumference immediately after pulling the pan from the oven. Store leftovers in a sealed container in the refrigerator for up to five days.
