Mini broccoli, tomato and feta frittatas

Whip up a batch of delicious Mini Broccoli, Tomato, and Feta Frittatas with just 7 eggs, milk, feta cheese, cherry tomatoes, fresh broccoli, and a touch of salt and pepper. Perfect for a healthy breakfast or snack!

  • 25 Mar 2025
  • Cook time 15 min
  • Prep time 15 min
  • 11 Servings
  • 7 Ingredients

Mini broccoli, tomato and feta frittatas

Mini broccoli, tomato, and feta frittatas are a delightful and nutritious breakfast or snack option. Packed with protein from eggs and rich in vitamins from fresh vegetables, these individual-sized frittatas are perfect for a healthy on-the-go meal. Simple to prepare and full of flavor, they are sure to be a hit with everyone.

Ingredients:

7 eggs
390g
3 tbsp milk (1% fat)
45g
2 oz feta cheese
54g
1 cup cherry tomatoes
180g
2 cups broccoli
90g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Preheat the Oven:
Preheat your oven to 375°F (190°C).
2. Prepare the Muffin Tin:
Lightly coat the muffin tin with non-stick cooking spray to prevent the frittatas from sticking. Alternatively, you can use muffin liners.
3. Prepare the Vegetables:
- Chop the broccoli into small florets.
- Halve the cherry tomatoes.
4. Cook the Broccoli:
Briefly steam or blanch the broccoli florets until they are just tender but still bright green. This should take about 3-4 minutes. Once cooked, set them aside to cool slightly.
5. Make the Egg Mixture:
In a large mixing bowl, crack the eggs and add the milk. Whisk together until the mixture is smooth and well combined.
6. Season the Eggs:
Add a dash of salt and a dash of black pepper to the egg mixture. Whisk again to evenly distribute the seasoning.
7. Add the Vegetables and Cheese:
Gently fold the steamed broccoli, halved cherry tomatoes, and crumbled feta cheese into the egg mixture. Ensure the ingredients are evenly distributed throughout the mixture.
8. Fill the Muffin Tin:
Pour the egg mixture into each muffin cup, filling them about 3/4 full. Make sure each cup gets an even amount of broccoli, tomatoes, and feta.
9. Bake the Frittatas:
Place the muffin tin in the preheated oven and bake for 18-22 minutes, or until the frittatas are set and slightly golden on top. A toothpick inserted into the center should come out clean.
10. Cool and Serve:
Remove the muffin tin from the oven and let the frittatas cool in the tin for a few minutes. Then, carefully remove them from the tin and transfer them to a wire rack to cool further, or serve warm.

Tips:

- Preheat your oven to 375°F (190°C) before starting to ensure even cooking.

- Lightly grease a muffin tin to prevent the frittatas from sticking.

- Whisk the eggs and milk thoroughly for a smooth, cohesive mixture.

- Chop the broccoli into small florets and slice the cherry tomatoes in half for even distribution.

- Season the egg mixture with salt and pepper to taste before adding the vegetables and feta cheese.

- Bake for about 20-25 minutes or until the frittatas are set and golden brown on top.

- Let the frittatas cool for a few minutes before removing them from the muffin tin to avoid breaking.

- Store leftover frittatas in an airtight container in the refrigerator for up to 4 days.

These mini broccoli, tomato, and feta frittatas are a versatile and tasty addition to any meal plan. Easy to make and full of wholesome ingredients, they provide a perfect balance of flavors and nutrition. Enjoy them fresh out of the oven or store them for a quick, nutritious snack anytime.

Nutrition Facts
Serving Size70 grams
Energy
Calories 70kcal4%
Protein
Protein 6g4%
Carbohydrates
Carbohydrates 1.90g1%
Fiber 0.39g1%
Sugar 0.82g1%
Fat
Fat 4.76g6%
Saturated 1.86g6%
Cholesterol 150mg-
Vitamins
Vitamin A 80ug9%
Choline 120mg22%
Vitamin B1 0.05mg4%
Vitamin B2 0.21mg16%
Vitamin B3 0.20mg1%
Vitamin B6 0.08mg4%
Vitamin B9 36ug9%
Vitamin B12 0.48ug20%
Vitamin C 10mg11%
Vitamin E 0.48mg3%
Vitamin K 10ug8%
Minerals
Calcium, Ca 55mg4%
Copper, Cu 0.02mg2%
Iron, Fe 0.73mg7%
Magnesium, Mg 9mg2%
Phosphorus, P 100mg8%
Potassium, K 120mg4%
Selenium, Se 12ug22%
Sodium, Na 120mg8%
Zinc, Zn 0.67mg6%
Water
Water 54g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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