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Home > Recipes > Broccoli, Quinoa & Cheddar Muffin Frittatas
Author:

Kevin Curry

Broccoli, Quinoa & Cheddar Muffin Frittatas

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Arguably one of the most popular meal prep recipes around. It’s high in protein and VERY easy to customize to fit your tastebuds and your macronutrient goals.

Feel free to make this recipe your own by adding your favorite seasonal vegetables, swapping quinoa for brown rice or potato, adding lean turkey or sausage, and the list goes on…

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Broccoli, Quinoa & Cheddar Muffin Frittatas

Ingredients

* Optional Substitution Note

Ingredients for 9 large muffin frittatas:

  • 6 eggs
  • 4 egg whites
  • 1 tablespoon 2% Greek yogurt (or skim milk)
  • 1 1/4 cup cooked quinoa
  • 1 3/4 cups broccoli florets
  • 1 red bell pepper (diced)
  • 1/3 cup chopped green onion
  • 3/4 cup reduced fat cheddar
  • 4 tablespoons oat flour (optional)
  • Seasonings:
    • Spice Cave Wind seasoning (or low sodium herb seasoning)
    • 1 tablespoon habanero hot sauce (optional)

Steps

Step 1

Set oven to 400F.

Step 2

Beat together with Greek yogurt (or milk) then toss in seasonings. Mix together.

Step 3

Add the quinoa, veggies and cheddar to the egg mixture and mix thoroughly together using a spatula. Once mixed, you can add optional flour to the egg mixture in order to thicken it.

Step 4

Evenly divide the egg mixture among the muffin molds. Bake in the oven for about 30 minutes at 400F, or until the egg mixture is fully cooked.

Step 5

After baking, allow the frittatas to slightly cool before removing them from the muffin molds.

Approximate macros for 1 of 9 large frittatas

Broccoli, Quinoa & Cheddar Muffin Frittatas

Kevin Curry



Category Uncategorized
Calories 149

Ingredients for 9 large muffin frittatas:

  • 6 eggs
  • 4 egg whites
  • 1 tablespoon 2% Greek yogurt (or skim milk)
  • 1 1/4 cup cooked quinoa
  • 1 3/4 cups broccoli florets
  • 1 red bell pepper (diced)
  • 1/3 cup chopped green onion
  • 3/4 cup reduced fat cheddar
  • 4 tablespoons oat flour (optional)
  • Seasonings:
    • Spice Cave Wind seasoning (or low sodium herb seasoning)
    • 1 tablespoon habanero hot sauce (optional)

  1. Set oven to 400F.

  2. Beat together with Greek yogurt (or milk) then toss in seasonings. Mix together.

  3. Add the quinoa, veggies and cheddar to the egg mixture and mix thoroughly together using a spatula. Once mixed, you can add optional flour to the egg mixture in order to thicken it.

  4. Evenly divide the egg mixture among the muffin molds. Bake in the oven for about 30 minutes at 400F, or until the egg mixture is fully cooked.

  5. After baking, allow the frittatas to slightly cool before removing them from the muffin molds.

Nutrition per serving

Calories149cal
Protein12g
Fats6g
Carbs9g
Fiber1g
Sugar1g
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Details

Nutrition per serving

Calories149cal
Protein12g
Fats6g
Carbs9g
Fiber1g
Sugar1g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!