{"id":3815,"date":"2016-09-19T10:12:58","date_gmt":"2016-09-19T14:12:58","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=3815"},"modified":"2018-01-18T13:19:49","modified_gmt":"2018-01-18T18:19:49","slug":"easy-baked-frittata-muffins","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2016\/09\/19\/easy-baked-frittata-muffins\/","title":{"rendered":"Easy Baked Frittata Muffins"},"content":{"rendered":"

Rachel Reynolds<\/a>, Registered Dietitian Nutritionist at SCNC<\/p>\n

You can never have too many options for quick, easy and tasty on-the-go breakfast options. Here are 2 recipes for what I like to call Frittata Muffins \u2013 a delicious way to get some protein, veggies and whole grains in one portable little package for breakfast! Each recipe below is a guide. I have made both recipes exactly as they are written, as well as with many different variations depending on what I had in my kitchen at the time. Enjoy!<\/p>\n

Broccoli and Cheddar Frittata Muffins<\/strong>
\n(Adapted from recipe source:<\/em> www.diybudgetgirl.com<\/em>)
\nServing size 1 muffin<\/strong>
\n<\/strong>Makes 8 muffins<\/p>\n

<\/strong>Ingredients:
\n4 cups broccoli florets, lightly steamed
\n6 whole large eggs
\n1\/3 cup reduced fat shredded cheddar cheese (any flavor of cheese works here!)
\n1 Tbsp olive oil
\nSalt and pepper to taste
\nCooking spray<\/p>\n

Instructions:
\n1. Preheat oven to 350\u00b0 F
\n2. Crumble broccoli into small pieces and add olive oil, salt and pepper. Mix well.
\n3. Spray standard size non-stick muffin tin with cooking spray and spoon broccoli mixture evenly into 8 tins
\n4. In a separate bowl, beat eggs, cheese, salt and pepper together
\n5. Pour into greased tins over broccoli until a little over 3\/4 full
\n6. Bake in oven until cooked through, roughly 20 minutes
\n7. Serve immediately or let cool and store in refrigerator to enjoy during the week<\/p>\n

Modifications:
\n– Add 1 cup cooked grain, corn or potato\/sweet potato for a heartier frittata
\n– Serve inside whole wheat English muffin for quick easy breakfast sandwich
\n– Use any type of vegetables, including frozen veggies that have been thawed OR cooked leftover veggies
\n– Vary type of reduced fat cheese to vary the flavors in your frittata muffins
\n– Spice up your frittata muffins with herbs and spices of your choice<\/p>\n

Nutrition Information:
\n<\/strong>Serving Size: 1 muffin<\/p>\n\n\n\n\n\n\n\n\n\n
Calories<\/strong><\/td>\n80<\/td>\n<\/tr>\n
Fat<\/strong><\/td>\n4.5 g<\/td>\n<\/tr>\n
Saturated Fat<\/strong><\/td>\n1.5 g<\/td>\n<\/tr>\n
Protein<\/strong><\/td>\n7 g<\/td>\n<\/tr>\n
Carbohydrate<\/strong><\/td>\n2 g<\/td>\n<\/tr>\n
Fiber<\/strong><\/td>\n1 g<\/td>\n<\/tr>\n
Sodium <\/strong><\/td>\n150 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Nutrition facts determined by Food Processor <\/strong><\/em><\/p>\n

Quinoa and Feta Frittata Muffins<\/strong>
\n<\/strong>(Adapted from recipe source:<\/em> www.slenderkitchen.com<\/em>)
\nServing Size 1 muffin
\nMakes 8 muffins<\/p>\n

Ingredients:
\n1 cup cooked quinoa
\n2 cup diced bell peppers
\n1\/2 cup reduced fat feta cheese
\n6 eggs
\nSalt and pepper to taste
\nOptional: Dash of hot sauce<\/p>\n

Instructions:
\n1. Preheat oven to 350\u00b0 F
\n2. Whisk eggs in a bowl, then add all remaining ingredients. Mix well.
\n3. Spray muffin tin with cooking spray. Pour mixture evenly into 8 muffin cups.
\n4. Bake for about 25 minutes or until cooked through and golden brown.<\/p>\n

Modifications:
\n– Use leftover brown rice, cubes of whole grain bread, cooked potatoes or sweet potatoes in place of quinoa
\n– Substitute cooked zucchini, carrots, or any other leftover veggies of your choice
\n– Vary flavors of reduced fat cheese for different variations of these breakfast muffins<\/p>\n

Nutrition Information:
\n<\/strong>Serving Size: 1 muffin<\/p>\n\n\n\n\n\n\n\n\n\n
Calories<\/strong><\/td>\n110<\/td>\n<\/tr>\n
Fat<\/strong><\/td>\n5 g<\/td>\n<\/tr>\n
Saturated Fat<\/strong><\/td>\n2 g<\/td>\n<\/tr>\n
Protein<\/strong><\/td>\n8 g<\/td>\n<\/tr>\n
\u00a0Carbohydrate<\/strong><\/td>\n7 g<\/td>\n<\/tr>\n
Fiber<\/strong><\/td>\n2 g<\/td>\n<\/tr>\n
Sodium <\/strong><\/td>\n230 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Nutrition facts determine by Food Processor
\n<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Rachel Reynolds, Registered Dietitian Nutritionist at SCNC You can never have too many options for quick, easy and tasty on-the-go breakfast options. Here are 2 recipes for what I like to call Frittata Muffins \u2013 a delicious way to get some protein, veggies and whole grains in one portable little package for breakfast! Each recipe […]<\/p>\n","protected":false},"author":10571,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[8],"tags":[],"_links":{"self":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3815"}],"collection":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/users\/10571"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/comments?post=3815"}],"version-history":[{"count":10,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3815\/revisions"}],"predecessor-version":[{"id":3869,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/posts\/3815\/revisions\/3869"}],"wp:attachment":[{"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/media?parent=3815"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/categories?post=3815"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bu.edu\/scnc\/wp-json\/wp\/v2\/tags?post=3815"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}