- Calories: 100
- Protein: 8 g
- Total Fat: 5 g
- Unsaturated Fat: 3 g
- Saturated Fat: 2 g
- Cholesterol: 100 mg
- Total Carbohydrate: 4 g
- Dietary Fiber: 1 g
- Total Sugar: 2 g
- Natural Sugar: 2 g
- Added Sugar: 0 g
- Sodium: 150 mg
Can’t decide what to have for breakfast: Eggs or a muffin? Enjoy them both. This frittata muffin is loaded with fiber-rich veggies and packed with protein, making it the perfect option for a satisfying morning meal.
Note that you can opt for liquid egg substitute for convenience (use ¼ cup liquid egg per 1 whole egg). I’ve also given you the option to choose your own herb adventure. My family is crazy for dill, but feel free to swap in chives, thyme, parsley or whatever other green you love. And if you have a doughnut tin on hand, make ‘em in that, instead, for a fun twist. Get cracking!
- Prep time
- Total Time
- • 6 whole large eggs
- • 6 large egg whites
- • ½ cup light sour cream
- • ¼ teaspoon kosher salt
- • ¼ teaspoon ground black pepper
- • 2 to 4 tablespoons minced fresh herbs (any preferred including parsley, dill, chives, thyme, etc)
- • 1 medium yellow onion, finely diced (about 1½ cups)
- • 1 large red bell pepper, finely chopped (about 1½ cups)
- • 1 cup finely chopped mushrooms, optional
- • ¾ to 1 cup 2% reduced-fat shredded sharp cheddar cheese, divided*
*You can choose to add all of the cheese into the mix or add a portion (½) and reserve the other ½ to sprinkle over the tops before placing them in the oven.
Preheat the oven to 350˚F. Mist a muffin or doughnut tin with nonstick oil spray and set aside.
Liberally coat a skillet with oil spray (or add 1 tablespoon olive oil) and warm over medium heat. Add the onion and bell peppers, and sauté about 5 to 7 minutes, until they’re soft and slightly browned. Add more oil spray as needed if they become dry while cooking. If you’re adding mushrooms, add them to the pan when the onions and peppers are done, and sauté for an additional 5 to 7 minutes until they’re browned and there’s no water remaining. Remove from heat and allow them to slightly cool while you prepare the eggs.
In a mixing bowl, add the eggs, egg whites and sour cream and blend using a whisk. Add the salt, pepper and minced herbs.
Add the sautéed veggies into your egg mixture and stir. Add all or half of the cheese (*see note). Pour ¼ cup omelet batter into each of the doughnut or muffin tins (should reach to just to top of the muffin compartment) and sprinkle optional cheese over the tops. Bake in the oven for about 20 to 25 minutes, or until eggs are firm and cooked. Carefully remove from tins and serve.
Nutrition provided for 1 muffin.