Kickstart your day with these mouthwatering Vegetable and Egg White Frittata Cups!
Packed with protein and bursting with flavor, these handy little cups are perfect for busy mornings or meal prep.
Say goodbye to boring breakfasts and hello to a nutritious, delicious start to your day that’ll keep you full and energized until lunchtime.
Ingredients and Substitutes
To whip up these tasty frittata cups, you’ll need:
- 1 cup liquid egg whites
- 1/4 cup mixed vegetables (bell peppers, spinach, onions)
- 2 tbsp low-fat shredded cheese
- Salt and pepper to taste
- Cooking spray
Don’t have these exact ingredients? No worries! Here are some easy swaps:
Whole eggs: If you prefer, use 4 whole eggs instead of egg whites.
Veggies: Feel free to mix it up with mushrooms, zucchini, or tomatoes.
Cheese: Try feta, goat cheese, or nutritional yeast for a dairy-free option.
Herbs: Add some fresh basil, chives, or parsley for extra flavor.
How to Make Vegetable and Egg White Frittata Cups
Prep Work
- Preheat your oven to 350°F (175°C). This temperature ensures your frittata cups cook evenly without burning.
- Grab a muffin tin and give it a good spray with cooking spray. Don’t skip this step, or you’ll be stuck with a messy cleanup!
- Chop up your veggies into small, bite-sized pieces. Aim for about 1/4 inch cubes for even cooking.
Mixing the Ingredients
- In a medium bowl, crack open your egg whites. If you’re using whole eggs, this is the time to whisk them up.
- Add a pinch of salt and a grind of black pepper to the eggs. Don’t go overboard – you can always add more later!
- Toss in your chopped veggies and give everything a good stir. Make sure the veggies are evenly distributed throughout the egg mixture.
- Sprinkle in the shredded cheese and mix gently. The cheese will add a lovely savory flavor to your frittata cups.
Baking the Frittata Cups
- Using a 1/4 cup measure, carefully pour the egg mixture into each muffin cup. Fill them about 3/4 of the way full to allow room for the eggs to puff up as they cook.
- If you’re feeling fancy, top each cup with a few extra veggie pieces or a sprinkle of cheese.
- Pop the muffin tin into your preheated oven and set a timer for 20 minutes.
- After 20 minutes, check your frittata cups. They should be set in the middle and lightly golden on top. If they’re not quite done, give them another 2-3 minutes.
- Once they’re cooked through, remove the tin from the oven and let it cool on a wire rack for about 5 minutes.
- Run a butter knife around the edges of each cup to loosen them, then gently pop them out of the tin.
Serving Suggestions
- Serve your frittata cups warm, straight from the oven. They’re perfect on their own or paired with a side of fresh fruit or whole-grain toast.
- For an extra flavor kick, try topping them with a dollop of salsa, a spoonful of Greek yogurt, or a sprinkle of hot sauce.
- If you’re meal prepping, let the cups cool completely before storing them in an airtight container in the fridge.
Nutrient Value
Here’s a breakdown of the nutritional goodness packed into these little cups:
| Nutrient | Amount (per serving – 2 cups) |
|---|---|
| Calories | 160 |
| Protein | 25g |
| Carbohydrates | 6g |
| Fat | 4g |
| Fiber | 2g |
How to Store and Freeze
Refrigerating
- Allow the frittata cups to cool completely at room temperature. This prevents condensation from forming in your storage container.
- Place the cooled cups in an airtight container or zip-top bag.
- Store in the refrigerator for up to 4 days.
- To reheat, pop them in the microwave for 30-45 seconds, or warm them in a 350°F oven for about 5 minutes.
Freezing
- Follow steps 1 and 2 from the refrigerating instructions.
- Wrap each frittata cup individually in plastic wrap or aluminum foil.
- Place the wrapped cups in a freezer-safe bag or container.
- Label the bag with the date and contents.
- Freeze for up to 2 months.
- To reheat from frozen, unwrap the cup and microwave for 1-2 minutes, or bake in a 350°F oven for 10-15 minutes until heated through.
Benefits of Vegetable and Egg White Frittata Cups
High Protein Content
These frittata cups are a protein powerhouse! With 25g of protein per serving, they’ll keep you feeling full and satisfied all morning long.
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting a healthy immune system.
Low in Calories
At just 160 calories per serving, these frittata cups are a great option for those watching their calorie intake.
They provide a filling breakfast without blowing your daily calorie budget.
Nutrient-Dense Vegetables
The mixed vegetables in these cups add essential vitamins, minerals, and fiber to your breakfast.
Vegetables are packed with antioxidants that help protect your cells from damage and support overall health.
Versatility
One of the best things about these frittata cups is how easy they are to customize.
You can switch up the veggies, cheese, and seasonings to create endless flavor combinations. This versatility means you’ll never get bored with your breakfast!
Convenience
These cups are perfect for meal prep or busy mornings. Make a batch on Sunday, and you’ll have grab-and-go breakfasts ready for the whole week.
They’re easy to eat on the run and can even be enjoyed at room temperature if needed.
Heart-Healthy
Using egg whites and low-fat cheese keeps the saturated fat content of these frittata cups low.
This makes them a heart-healthy choice that can be part of a balanced diet to support cardiovascular health.
Blood Sugar Friendly
The combination of protein and fiber in these cups helps to stabilize blood sugar levels. This can prevent energy crashes and keep you feeling steady throughout the morning.
Weight Management Support
High-protein, low-calorie meals like these frittata cups can be beneficial for weight management.
They help keep you feeling full and satisfied, which can reduce overall calorie intake throughout the day.
These Vegetable and Egg White Frittata Cups are more than just a tasty breakfast option.
They’re a nutritional powerhouse that can support your health goals while tantalizing your taste buds.
Whether you’re looking to boost your protein intake, manage your weight, or simply enjoy a delicious and convenient breakfast, these frittata cups have got you covered.
So why not whip up a batch today and start your mornings off right?
