Veggie Frittata Muffins – Low Carb
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Yields: 12 muffins
Category: Breakfast
Keywords: Cheese, Vegetable, Brunch, < 60 Mins, Oven, Easy
Description:
These Veggie Frittata Muffins are a delightful twist on traditional frittatas, offering all the flavor of a crustless quiche but in a perfectly portable muffin form. These little gems are incredibly versatile, allowing you to customize the ingredients to suit your tastes. Whether you opt for different cheeses or mix up the vegetables, you’re in for a treat. Perfect for a hearty breakfast, a satisfying brunch, or a convenient on-the-go snack, these muffins are both low-carb and scrumptious. 🌟🥦🧀
Ingredients:
- 1 leek, finely chopped
- 1 zucchini, diced
- 1/2 green capsicum (bell pepper), chopped
- 1 cup frozen spinach, thawed and drained
- 1 tablespoon olive oil
- 8 large eggs
- 150 grams low-fat sour cream
- 1/3 cup grated Parmesan cheese
- Salt and pepper, to taste
Instructions:
-
Preheat the Oven: Begin by preheating your oven to 200°C (about 400°F). This will ensure that your oven is hot and ready to give your muffins a perfect bake.
-
Prepare the Muffin Pan: Grease a 12-cup muffin pan thoroughly with olive oil or non-stick cooking spray to prevent the muffins from sticking.
-
Cook the Vegetables: Heat the olive oil in a large skillet over medium heat. Add the chopped leek, diced zucchini, green capsicum, and thawed spinach. Sauté the vegetables for about 5-7 minutes, or until they are tender and the flavors have melded together.
-
Mix the Egg Mixture: In a large bowl, crack the eggs and beat them well. Add the low-fat sour cream and grated Parmesan cheese to the eggs. Season the mixture with salt and pepper to taste, then whisk until everything is combined smoothly.
-
Combine Ingredients: Gently fold the sautéed vegetables into the egg mixture, ensuring they are evenly distributed throughout. This mixture will be the base for your delicious muffins.
-
Fill the Muffin Pan: Pour the vegetable-egg mixture evenly into the greased muffin cups. You should fill each cup almost to the top, as the muffins will puff up slightly while baking.
-
Bake the Muffins: Place the muffin pan in the preheated oven and bake for approximately 30 minutes, or until the muffins are fully set and a toothpick inserted into the center comes out clean.
-
Optional Browning: For an extra touch of flavor and a golden top, you can place the muffins under the grill (broiler) for a few minutes after baking. Just be sure to keep an eye on them to prevent burning.
-
Cool and Serve: Allow the muffins to cool slightly in the pan before transferring them to a wire rack. Serve warm or at room temperature, and enjoy your delicious, low-carb veggie frittata muffins!
Nutritional Information (Per Muffin):
- Calories: 88.4
- Fat: 5.5 grams
- Saturated Fat: 2.3 grams
- Cholesterol: 147.3 milligrams
- Sodium: 126 milligrams
- Carbohydrates: 3.2 grams
- Fiber: 0.8 grams
- Sugar: 1.1 grams
- Protein: 6.9 grams
These Veggie Frittata Muffins are not only delicious but also packed with protein and low in carbs, making them a fantastic choice for anyone looking to enjoy a healthy and satisfying meal. Feel free to experiment with different vegetables and cheeses to make them your own. Happy cooking! 🥳🧄🍽️
