Ingredients
Scale
- 1 tbsp Olive Oil: For sautéing the vegetables.
- 1 small Onion (approx. 1/2 cup diced): Finely diced; provides an aromatic base.
- 1 Red Bell Pepper (approx. 1 cup diced): Finely diced; adds sweetness and color.
- 2 cups Fresh Spinach: Roughly chopped; wilts down significantly.
- 1/2 cup Mushrooms (approx. 1 cup sliced): Sliced or chopped; add an earthy flavor.
- 10 Large Eggs: The star of the show, providing protein and structure.
- 1/4 cup Milk (or cream/dairy-free alternative): Adds moisture and tenderness.
- 1/2 cup Shredded Cheese (e.g., Cheddar, Monterey Jack, or a blend): For flavor and richness.
- 1/2 tsp Salt (or to taste): Essential for enhancing flavors.
- 1/4 tsp Black Pepper (or to taste): Adds a gentle kick.
- Optional: Pinch of Nutmeg or Garlic Powder: For added depth of flavor.
- Cooking spray or additional oil/butter: For greasing the muffin tin.
Instructions
- Preheat & Prepare: Preheat your oven to 375°F (190°C). Thoroughly grease a 12-cup standard muffin tin with cooking spray, oil, or butter. Ensure every nook is coated to prevent sticking.
- Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper. Sauté for 5-7 minutes, or until softened.
- Add Mushrooms & Spinach: Add the sliced mushrooms to the skillet and cook for another 3-5 minutes, until they release their moisture and start to brown. Add the chopped spinach and cook for 1-2 minutes more, just until wilted. Remove from heat and let the vegetable mixture cool slightly. If there’s any excess liquid in the pan, drain it off.
- Prepare Egg Mixture: In a large mixing bowl, crack the eggs. Add the milk, salt, pepper, and any optional spices (nutmeg or garlic powder). Whisk until well combined and slightly frothy.
- Combine Ingredients: Stir the shredded cheese and the cooled sautéed vegetables into the egg mixture. Mix until everything is evenly distributed.
- Fill Muffin Cups: Carefully pour or ladle the egg and vegetable mixture evenly into the prepared muffin cups, filling each about two-thirds to three-quarters full. Avoid overfilling, as they will puff up slightly during baking.
- Bake: Place the muffin tin in the preheated oven. Bake for 18-22 minutes, or until the frittatas are set, puffed, and lightly golden brown around the edges. A toothpick inserted into the center of a frittata should come out clean.
- Cool & Serve: Remove the muffin tin from the oven and let the mini frittatas cool in the tin for 5-10 minutes. This helps them set further and makes them easier to remove. Carefully run a thin knife or spatula around the edges of each frittata to loosen, then gently lift them out. Serve warm or allow to cool completely for storage.
Nutrition
- Serving Size: one normal portion
- Calories: 120
- Fat: 8g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 9g