By Integrative Nutrition
High protein, on-the-go breakfasts are tricky to come by, especially if you don’t want to include meat. These veggie-packed mini frittatas provide the perfect solution. Start your day off with a high protein, moderate fat meal (plus a serving of veggies) and you’ll set a positive trajectory for your health goals. You’ll feel satiated and focused all morning, better able to focus on your important tasks and responsibilities. If your morning routine is busy and stressful, make a batch of these mini vegetable frittatas on the weekend and you’ll take one less step out of your weekday morning craziness.
Are you trying to decrease the quantity of meat you eat? A simple, accessible meatless recipe like this is just what you need. Serve these individual vegetable frittatas warm with a green salad and crusty wholegrain bread for a deliciously satisfying vegetarian meal. Eating a more plant-based diet doesn’t have to be complicated or involve hard-to-find ingredients, especially if you’re just starting out on this journey. This recipe comes together in under thirty minutes, makes great leftovers, and will empower you to explore the realm of vegetarianism further. It’s simple enough to appeal to picky eaters, but healthy enough to make a difference in the nutrition of your diet.
Since this recipe focuses on eggs, it’s worth discussing how to select the healthiest eggs for you and your family. The best choice nutritionally and ethically is pastured eggs, or eggs from a local farmer that raises his or her chickens in a traditional manner – allowing the chickens to spend the majority of their time outdoors. If you don’t have access to a local egg supplier, seek out varieties at your grocery store that are high in Omega-3s and DHAs. These are important nutrients that conventional eggs lack. Quality eggs will cost more than you’re used to paying, but the added health benefits are worth it.
This recipe is a great project to work on with kids. It’s so simple and straightforward that can older child could probably make it themselves. Younger children can help with measuring, mixing, and scooping. Kids tend to love anything that’s mini or in single-serving portions, so these frittatas are a great choice for packed lunches too. Children may be more likely to eat the finished dish if they help make it and you’ll be happy knowing that they’re filling up on protein and vegetables.
If you prefer to make one large frittata instead of minis, simply spray an oven-safe skillet or cake pan with baking spray, pour in the egg mixture, and bake for approximately five minutes longer than the mini frittatas. Slice and serve in wedges once it’s had a chance to cool for a few minutes. Frittatas made in muffin tins are fun, but a full-size frittata makes for an undeniably elegant presentation for a brunch or tea party.
Mini Vegetarian Broccoli Frittatas (Makes 12 mini frittatas)
6 large pastured eggs
½ cup low-fat milk
1 organic red bell pepper, finely chopped
3 organic scallions, finely chopped
½ lb. blanched organic broccoli, trimmed into small florets
¾ cup shredded part-skim mozzarella cheese
Sea salt and fresh ground black pepper
- Preheat oven to 350º F and spray 12-cup standard muffin pan generously with olive oil baking spray.
- In a large bowl, whisk together eggs and milk thoroughly. Stir in bell pepper, scallions, broccoli, mozzarella, and add salt and pepper to taste.
- Divide mixture between 12 muffin cups – make sure there’s a consistent quantity of liquid and mix-ins in each cup. Bake frittatas for 18 minutes, or until lightly golden brown around the edges and just set on top.
- Cool frittatas slightly, then remove from pan with a thin spatula. Eat warm or cold. Store leftovers in an airtight container in refrigerator for up to 1 week. Alternately, freeze leftovers (they’ll keep in the freezer for up to two months) and thaw them in refrigerator overnight.
- Substitute any combination of veggies you prefer. Different colors of bell peppers, shallots in lieu of the scallions, cauliflower or chopped Brussels sprouts instead of broccoli, steamed carrots – the options are endless!
- If you prefer a different kind of shredded cheese, feel free to substitute that as well. This is a very flexible recipe.
- If you have any fresh herbs on hand, they shine in frittatas. Dried herbs, garlic, and hot sauce are great flavoring agents as well if you feel like switching it up.
- Avoid reheating frozen frittatas in the microwave or they’ll develop a rubbery texture.
Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.