Frittatas

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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). Based on a yield of 12.

Nutrient	Amount
Calories	165 kcal
Total Fat	12g
Saturated Fat	7g
Cholesterol	155mg
Sodium	280mg
Total Carbohydrates	3g
Dietary Fiber	1g
Protein	11g

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.