🥗 Recipe Description
These veggie-loaded breakfast frittata cups are a perfect grab-and-go meal prep option. Packed with protein-rich eggs and colorful vegetables, they’re light, filling, and naturally low in carbs—making them ideal for diabetic-friendly or weight-loss diets.
Baked in muffin tins, they’re easy to store, reheat, and enjoy all week long.
🥣 Ingredients
8 large egg
1/4 cup milk (or unsweetened almond milk)
1/2 cup spinach (chopped)
1/2 bell pepper (diced)
1/2 onion (finely chopped)
1/2 cup mushrooms (sliced)
1/2 cup cherry tomatoes (halved)
1/2 cup shredded cheese (optional)
Salt & black pepper to taste
1/2 tsp garlic powder
1/2 tsp paprika
Olive oil or cooking spray (for greasing muffin tray)
👨‍🍳 Step-by-Step Instructions
Preheat oven to 180°C (350°F).
Lightly grease a muffin tin with olive oil or cooking spray.
In a pan, sauté onions, mushrooms, and peppers for 3–4 minutes until soft.
In a bowl, whisk eggs, milk, salt, pepper, garlic powder, and paprika.
Stir in cooked vegetables, spinach, and tomatoes.
Add cheese if using and mix well.
Pour mixture evenly into muffin cups (about 3/4 full).
Bake for 18–22 minutes until set and lightly golden.
Let cool slightly before removing from tray.
đź’Ş Nutrition (Approx per 2 cups)
Calories: 180 kcal
Protein: 16g
Carbs: 4–6g
Fat: 11g
Fiber: 2g
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🥚 Meal Prep Tip
Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 30–60 seconds—perfect for busy mornings.
âť“ Engaging Question
Would you meal prep these frittata cups for the whole week or eat them fresh straight from the oven?
