🥗 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.
💪 Nutrition (Approx per 2 cups)
Calories: 180 kcal
Protein: 16g
Carbs: 4–6g
Fat: 11g
Fiber: 2g
🔥 SEO Keywords (Boost Ranking)
breakfast frittata cups recipe
high protein egg muffin breakfast
low carb meal prep breakfast
diabetic friendly breakfast ideas
healthy veggie egg muffins
keto breakfast egg cups
🥚 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.
❓ Engaging Question
Would you meal prep these frittata cups for the whole week or eat them fresh straight from the oven?
