Muffin Tin Egg Frittatas
I am always on the search for an easy grab-and-go type of snack that is well balanced, nourishing, satisfying, and could easily get my clients to eat another vegetable into their day. Behold... meet the muffin tin egg frittata - it is filled with lean protein (super satisfying), choline (think brain health), veggies (vitamins, minerals, antioxidants, fiber, etc!), and flavor! I suggest making 12 muffins over the weekend and packing 2 of them into your lunch bag for a mid morning or mid afternoon snack! Enjoy!
To note: This recipe makes 12 egg frittatas using a regular muffin tin. Serves 6 (2 muffins per serving).
14 large organic omega-3 fortified eggs (9 egg whites and 5 whole eggs), whipped and seasoned with black pepper
8 oz cremini sliced (or whatever mushrooms you like)
2 cups spinach or kale (torn away from the stem in random bite sized pieces)
12 grape tomatoes, quartered
2 Tbsp avocado oil
1 small onion, medium diced
1 small garlic clove, finely chopped
1/4 teaspoon cumin
1/4 teaspoon paprika
1 teaspoon nutritional yeast, optional but great flavor and nutritional value
1. Preheat oven to 350 degrees F.
2. Place a large skillet over medium heat and add avocado oil to cover the bottom of the pan. Heat the oil, then add the onions and garlic until it becomes translucent. Then add the mushrooms, tomatoes and kale. Cook for about 5 to 8 minutes. Season with black pepper, cumin, nutritional yeast, and smoked paprika.
3. Use the remainder of avocado oil to grease the muffin tins so they don’t stick. Then add a little bit of the egg mixture (at least to coat the bottom of each tin), then the vegetable mixture, and then the egg mixture on top.
4. Bake for 20 to 25 minutes or until the center of each is firm.