Veggie-Loaded Breakfast Frittata Cups
Veggie-Loaded Breakfast Frittata Cups
Easy • Diabetic-Friendly • Meal-Prep Perfect
These Veggie-Loaded Breakfast Frittata Cups are a simple, satisfying way to start the day without spiking blood sugar. They’re packed with vegetables, protein-rich eggs, and plenty of flavor — all baked into convenient grab-and-go portions. Perfect for busy mornings, meal prep, or a light lunch.
Ingredients
- 6 large eggs
- ½ cup milk or unsweetened dairy-free milk
- 1 cup spinach, chopped
- ½ cup mushrooms, sliced
- ½ cup bell peppers, diced
- ¼ cup onion, finely diced
- ½ cup shredded cheese (optional)
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- Olive oil spray or oil for greasing
Instructions
- Preheat oven to 350°F (175°C). Grease a muffin tin well.
- Divide vegetables evenly among muffin cups.
- In a bowl, whisk eggs, milk, salt, pepper, and garlic powder.
- Pour egg mixture over vegetables, filling cups about ¾ full.
- Sprinkle cheese on top if using.
- Bake 18–22 minutes, until set in the center.
- Cool slightly, then remove from pan.
Tips
- Use any vegetables you like — zucchini, broccoli, or tomatoes work well.
- Sauté watery veggies first to prevent soggy cups.
- These store well in the fridge for 4–5 days.
- Reheat gently in the microwave or oven.
- Great served with avocado slices or a side salad.
Nutrition Information (per frittata cup, approx.)
- Calories: 90–120
- Protein: 7–9 g
- Carbohydrates: 2–3 g
- Fiber: 1 g
- Fat: 6–8 g
- Sugar: <1 g
These Veggie-Loaded Breakfast Frittata Cups are proof that healthy eating doesn’t have to be complicated. Simple ingredients, balanced nutrition, and tons of flexibility — exactly what everyday meals should be.
