Egg White Veggie Frittata Cups
A light, low-fat, low-carb breakfast styled as bite-sized cups. This Spanish-inspired egg white bake highlights bright veggies, gentle herb notes, and a crisp edges texture for a quick, protein-packed start.
- Prep Time: 10 min
- Cook Time: 25 min
Servings:
2 servings
(originally 4 servings)Ingredients(scaled)
- 4 large egg whites
- ½ cup diced bell peppers (red or green)
- ½ cup chopped spinach, packed
- ½ 1/2 cup diced onions
- ½ 1/2 cup sliced mushrooms
- 1 tablespoons skim milk or dairy-free alternative
- ½ 1/2 teaspoon garlic powder
- ½ 1/4 teaspoon black pepper
- ½ 1/4 teaspoon salt
- ½ teaspoon olive oil (for greasing cups)
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil.
- Sauté onions, peppers, and mushrooms in a nonstick pan 3–4 minutes until just tender; stir in spinach until wilted.
- Whisk egg whites, skim milk, garlic powder, salt, and pepper in a bowl until blended.
- Divide vegetables evenly among cups; pour egg white mixture over, filling cups about 3/4 full.
- Bake 18–22 minutes until set and lightly golden around edges; cool 5 minutes before removing.
- Tip: for extra flavor, finish with a light squeeze of lemon juice or a pinch of paprika.
Chef’s Pro Tips
- Lightly spray the pan for cleaner cups.
- Let cups cool 5 minutes to ensure clean release.
Serving Suggestions
Pair with a small side salad or salsa for extra fiber and brightness.
Storage Instructions
Refrigerate leftovers in a covered container for up to 2 days; reheat in the microwave 1 minute until hot.
Nutritional Estimates
Per serving · 2 servings total
| calories | 90 |
|---|---|
| protein | 9 |
| carbohydrates | 7 |
| fat | 2 |
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