Frittatas: Difference between revisions
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[[Category:Cooking]] | [[Category:Cooking]] | ||
[[Category:Breakfast Recipes]] | |||
[[Category:Low Carb Recipes]] | |||
[[Category:Vegetarian Recipes]] | |||
[[Category:Meal Prep]] | |||
[[Category:Egg Dishes]] | |||
= Egg & Smoked Gouda Breakfast Bites = | |||
These savory egg muffins are high in protein and flavor. They can be frozen, but for the best texture, refrigerate and gently warm them in the microwave | These savory egg muffins are high in protein and flavor. They are perfect for meal prep; they can be frozen, but for the best texture, refrigerate and gently warm them in the microwave. | ||
== Ingredients == | == Ingredients == | ||
| Line 37: | Line 42: | ||
# '''Combine:''' Fold in the chopped spinach, diced onion, shredded Gouda, shredded cheddar, and all spices (chili powder, oregano, red pepper flakes, garlic powder, and salt). Stir until the ingredients are evenly distributed. | # '''Combine:''' Fold in the chopped spinach, diced onion, shredded Gouda, shredded cheddar, and all spices (chili powder, oregano, red pepper flakes, garlic powder, and salt). Stir until the ingredients are evenly distributed. | ||
# '''Portion:''' Using a scoop or a 1/4-cup measuring cup, pour the mixture into the muffin liners. Fill each about 3/4 of the way full to allow for rising. | # '''Portion:''' Using a scoop or a 1/4-cup measuring cup, pour the mixture into the muffin liners. Fill each about 3/4 of the way full to allow for rising. | ||
# '''Bake:''' Place in the center rack of the oven and bake for | # '''Bake:''' Place in the center rack of the oven and bake for '''20–25 minutes'''. The centers should be firm to the touch and the tops should be slightly golden. | ||
# '''Cool:''' Let the bites sit in the pan for 5 minutes before removing them to a wire rack. This helps them set and makes silicone liners easier to peel off. | # '''Cool:''' Let the bites sit in the pan for 5 minutes before removing them to a wire rack. This helps them set and makes silicone liners easier to peel off. | ||
== Nutritional Information == | |||
''Per serving (1 muffin). Percent Daily Values (% DV) are based on a 2,000 calorie diet.'' | |||
{| class="wikitable" style="text-align: center; width: 400px;" | |||
! Nutrient !! Amount !! % Daily Value | |||
|- | |||
| '''Calories''' || 165 kcal || 8% | |||
|- | |||
| '''Total Fat''' || 12g || 15% | |||
|- | |||
| '''Saturated Fat''' || 7g || 35% | |||
|- | |||
| '''Cholesterol''' || 155mg || 52% | |||
|- | |||
| '''Sodium''' || 280mg || 12% | |||
|- | |||
| '''Total Carbohydrates''' || 3g || 1% | |||
|- | |||
| '''Dietary Fiber''' || 1g || 4% | |||
|- | |||
| '''Protein''' || 11g || 22% | |||
|- | |||
| Vitamin A || - || 10% | |||
|- | |||
| Calcium || - || 15% | |||
|} | |||
== Storage & Reheating == | |||
* '''Refrigerate:''' Store in an airtight container for up to 4 days. | |||
* '''Freeze:''' Wrap individually in plastic wrap and store in a freezer bag for up to 3 months. | |||
* '''Reheat:''' Microwave for 30–45 seconds (from fridge) or 60–90 seconds (from frozen). Do not overheat, or the eggs will become tough. | |||
Latest revision as of 13:37, 21 December 2025
Egg & Smoked Gouda Breakfast Bites
These savory egg muffins are high in protein and flavor. They are perfect for meal prep; they can be frozen, but for the best texture, refrigerate and gently warm them in the microwave.
Ingredients
| Amount | Ingredient |
|---|---|
| 8 | Large eggs |
| 2 cups | Fresh spinach, chopped |
| 1 | Yellow onion, diced |
| 1 cup | Smoked Gouda cheese, shredded |
| 1 cup | Sharp cheddar cheese, shredded |
| 1 tbsp | Chili powder |
| 1/2 tbsp | Dried oregano |
| 1 tsp | Red pepper flakes |
| 1/2 tsp | Garlic powder |
| 1/4 tsp | Salt |
Directions
- Preheat and Prep: Preheat your oven to 350°F (175°C). Line a standard 12-slot muffin pan with silicone liners or paper cupcake cups.
- Whisk Eggs: In a large mixing bowl, crack the 8 eggs and whisk thoroughly until the yolks and whites are fully combined and slightly frothy.
- Combine: Fold in the chopped spinach, diced onion, shredded Gouda, shredded cheddar, and all spices (chili powder, oregano, red pepper flakes, garlic powder, and salt). Stir until the ingredients are evenly distributed.
- Portion: Using a scoop or a 1/4-cup measuring cup, pour the mixture into the muffin liners. Fill each about 3/4 of the way full to allow for rising.
- Bake: Place in the center rack of the oven and bake for 20–25 minutes. The centers should be firm to the touch and the tops should be slightly golden.
- Cool: Let the bites sit in the pan for 5 minutes before removing them to a wire rack. This helps them set and makes silicone liners easier to peel off.
Nutritional Information
Per serving (1 muffin). Percent Daily Values (% DV) are based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Total Fat | 12g | 15% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 155mg | 52% |
| Sodium | 280mg | 12% |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 1g | 4% |
| Protein | 11g | 22% |
| Vitamin A | - | 10% |
| Calcium | - | 15% |
Storage & Reheating
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Wrap individually in plastic wrap and store in a freezer bag for up to 3 months.
- Reheat: Microwave for 30–45 seconds (from fridge) or 60–90 seconds (from frozen). Do not overheat, or the eggs will become tough.
