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Egg Muffins in the Oven (Keto)

Fluffy frittata muffins with broccoli, red pepper, and red onion are healthy, and the perfect breakfast to whip up in the morning and grab with you to-go!
frittata-muffins-on-a-wire-rack-with-parsley-around


Breakfast is my favorite meal. Well, if you don’t count snacks that is. Even then, breakfast is up there. I love a good ole’ “breakfast for dinner.” I love a savory breakfast and a sweet one just the same. Listen, all I know is, there are always some eggs and pancakes calling my name. Somewhere

And while I enjoy the traditional sit-down breakfast, sometimes that’s not possible. With kids that have to go to school, and adults that need to leave for work, having some great grab-n-go breakfast options is such a lifesaver. 

And while store-bought granola bars or a piece of fruit are convenient, there are other healthier and satisfying options. 

These Frittata muffins are one of them. 

Broccoli Red Pepper and Red Onion Frittata Muffins

Here’s what I absolutely love about this recipe:

It’s easy to make. Too easy. All you need to do is chop up your veggies, whisk your eggs, mix everything together, and let it all fluff up in the oven. Go ahead and get ready in the meantime!

It’s so versatile! This recipe is my personal favorite. It’s been tried and perfected. The flavors are the ones my family and I absolutely love. Crunchy bites of broccoli, onions, and bright red peppers with parmesan cheese all in a fluff of eggy goodness sounds divine to me. But if there are other veggies you’d like to add? Go for it! Add spinach. Maybe some cherry tomatoes. Substitute the parmesan for feta! You can truly customize this dish!

It’s healthy! Seriously, instead of those sugary breakfasts (every once in a while is fine), or those empty calorie bars, serve your family these frittata muffins. They’re full of protein, vitamins, and many other essential nutrients that will guarantee a great start to your day!

If you’ve never made frittata muffins before, you need to try it! Like, yesterday. 

Vegetarian frittata muffin ingredients and their health benefits:

Eggs are rich in protein, selenium, and are always a great ingredient to start your day with.

Broccoli florets gives you vitamin C, which protects your immune system.

Red pepper fills you with vitamin A, which supports eye health.

Red onion is rich in quercetin, which fights inflammation.

Parmesan cheese is filled with protein.

Along with those ingredients, you will need salt, black pepper, avocado oil, and water.

Broccoli Red Pepper and Red Onion Frittata Muffins

frittata-muffins-on-a-wire-rack-with-parsley-around

Broccoli, Red Pepper and Red Onion Frittata Muffins

Fluffy frittata muffins with broccoli, red pepper, and red onion are healthy, and the perfect breakfast to whip up in the morning and grab with you to-go!
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Course: Breakfast
Cuisine: American
Allergy: Gluten Free, Nut Free, Vegetarian
Total Time: 30 minutes
Servings: 12
Calories: 99kcal

Equipment

Ingredients

  • cups broccoli florets, chopped
  • 1 cup red pepper, chopped
  • ½ cup red onion, chopped
  • 1 Tbsp avocado oil
  • salt
  • black pepper
  • 12 eggs
  • 3 Tbsp water
  • ½ tsp salt
  • ½ cup parmesan cheese, grated

Instructions

  • Preheat oven to 325°F.
  • Lightly grease 12 nonstick muffin tins and set aside.
  • Heat a large pan over medium heat and add avocado oil and chopped vegetables. Cook vegetables until soft. Season with salt and pepper.
  • Divide vegetables evenly into the greased 6 muffin tins and set aside.
  • Whisk eggs, salt, water together well then add cheese and whisk again.
  • Using 1/3 cup measuring cup, pour egg mixture over veggies distributing evenly between the 12 muffin tins. Sprinkle with salt and pepper and grated cheese if desired.

Nutrition

Calories: 99kcal | Carbohydrates: 3g | Protein: 8g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 167mg | Sodium: 231mg | Potassium: 136mg | Fiber: 1g | Sugar: 1g | Vitamin A: 730IU | Vitamin C: 27mg | Calcium: 82mg | Iron: 1mg

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