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!
- 30 May 2024
- Cook time 15 min
- Prep time 15 min
- 11 Servings
- 7 Ingredients
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:
Instructions:
Preheat your oven to 375°F (190°C).
Lightly coat the muffin tin with non-stick cooking spray to prevent the frittatas from sticking. Alternatively, you can use muffin liners.
- Chop the broccoli into small florets.
- Halve the cherry tomatoes.
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.
In a large mixing bowl, crack the eggs and add the milk. Whisk together until the mixture is smooth and well combined.
Add a dash of salt and a dash of black pepper to the egg mixture. Whisk again to evenly distribute the seasoning.
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.
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.
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.
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 Size | 70 grams |
| Energy | |
| Calories 70kcal | 3% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 1.90g | 1% |
| Fiber 0.39g | 1% |
| Sugar 0.82g | 1% |
| Fat | |
| Fat 4.76g | 6% |
| Saturated 1.86g | 6% |
| Cholesterol 150mg | - |
| Vitamins | |
| Vitamin A 80ug | 9% |
| Choline 120mg | 22% |
| Vitamin B1 0.05mg | 4% |
| Vitamin B2 0.21mg | 16% |
| Vitamin B3 0.20mg | 1% |
| Vitamin B6 0.08mg | 4% |
| Vitamin B9 36ug | 9% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 10mg | 11% |
| Vitamin E 0.48mg | 3% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.02mg | 0% |
| Iron, Fe 0.73mg | 7% |
| Magnesium, Mg 9mg | 2% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 120mg | 4% |
| Selenium, Se 12ug | 22% |
| Sodium, Na 120mg | 8% |
| Zinc, Zn 0.67mg | 6% |
| Water | |
| Water 54g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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