Meat and Veggie Mini Frittatas
Wonderful recipe. Can be made ahead and frozen, can be easily modified with different meats or veggie combos to mix things up. This will become a staple breakfast item for me.
Wonderful recipe. Can be made ahead and frozen, can be easily modified with different meats or veggie combos to mix things up. This will become a staple breakfast item for me.
- Carbohydrate 2.35404166711404 g
- Cholesterol 12.8517838053333 mg
- Fat 6.92839814672923 g
- Fiber 0.639749980866909 g
- Protein 4.31754672984827 g
- Saturated Fat 4.68281368637541 g
- Serving Size 1 1 Serving (70g)
- Sodium 18.8689290549586 mg
- Sugar 1.71429168624713 g
- Trans Fat 0.680620340840989 g
- Calories 86 calories
Step-by-step
- Preheat oven to 350 F
- If using uncooked meat, cook in a skillet until done; all pink should be gone from ground meat, bacon should be crisp. Drain and set aside.
- Saute the vegetables along with the scallions and thyme in a bit of oil or cooking grease until just starting to soften. Set aside with the meat.
- Beat the eggs with the coconut milk, salt, and pepper, then add the meat and vegetables. Evenly distribute the mixture among 6 greased muffin cups.
- Bake for 15-20 minutes or until the center is solid. Let cool before eating. Can be frozen.
- Make-ahead directions: Flash freeze by setting the mini frittatas on a baking sheet overnight. The next day, individually wrap them and store in a freezer bag. Microwave for a couple minutes on high when ready to eat.
Portion control and quick preparation demand cooking eggs in a standard 12-cup muffin tin rather than a sprawling cast-iron skillet, which radically accelerates the bake time down to 15 or 20 minutes at 350 degrees Fahrenheit. This individual format stems from traditional Italian frittata roots where leftover proteins and vegetables were bound in eggs, but sizing them down transforms the dish into a functional template for dietary modifications. Coconut milk replaces dairy here without sacrificing the required fat content needed to keep the eggs tender rather than rubbery when baked.
Adapting Proteins and Vegetables
Ground beef, bacon, ham, or sausage all work effectively inside these cups, provided raw meats are fully browned and drained on paper towels prior to incorporation. Shredded yellow squash and diced red bell peppers contribute high water content, meaning vegetables require a preliminary sauté in oil until softened so they do not release excess liquid into the egg batter during baking. Whisk the six eggs thoroughly with one-quarter cup of coconut milk, salt, pepper, and dried thyme until homogenous before folding in the cooked fillings.
- Grease the muffin cups thoroughly with oil or high-smoke-point cooking spray to prevent sticking.
- Bake until the centers feel solid to the touch and no liquid egg remains.
- Allow the baked frittatas to cool completely on a wire rack before initiating freezer storage.
- Flash freeze the portions individually on a baking sheet overnight before transferring them to an airtight freezer bag.
