Eye Healthy Frittata
These little egg bites can be made ahead and then stored in the fridge for a quick nutritious breakfast on the go, or served with a garden-fresh salad as a quick light and nutrient dense weeknight dinner. I love this recipe because it is so versatile, you can add whatever veggies you have in the fridge or freezer, you can add dairy or make them dairy free, the choices are almost limitless.
Makes 1 dozen individual muffin rounds
Ingredients
6 large pasture raised eggs
4 oz. organic grass-fed sharp cheddar cheese
½ cup fresh whole milk
1 medium onion diced
2 clove fresh garlic minced
1 bunch fresh spinach chopped
1 large organic sweet potato (par boiled)
8oz. fresh mushrooms sliced (any variety)
1 medium parsnip chopped small
1 tsp. dried thyme
1 tsp. dried dill
¼ tsp. salt
½ tsp. black pepper
Cooking Instructions
Pre-heat your oven to 350 degrees.
Mix your egg, milk, and cheddar together in large bowl.
Sauté your veggies in a skillet just until soft, allow to cool a few minutes.
Grease a regular muffin tin with ghee, olive oil, or coconut oil.
Add the cooked veggies in equal portions to your 12 muffin cups.
Carefully ladle the egg mixture over the veggies until covered leaving about a 1/4" open on the top of the tin.
Place your egg muffins in your pre heated oven and bake 40-45 minutes or until lightly golden brown and set in the center. You can check for doneness with a toothpick or small knife. The blade should come out clean.
Allow the egg to cool about 15 minutes and then pop them out with a small spatula and enjoy. Please cool completely before storing in the fridge or freezer. (Yes you can freeze them for a later date. Just be sure to wrap well, label and date them.)
Nutrient Information
Amount Per Serving (12 servings)
Calories 116
Total Fat 7g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 103mg
Sodium 152mg
Total Carbohydrate 6g
Dietary Fiber 1g
Sugars 2g
Protein 7g