Portable Egg & Colorado Potato Mini Frittatas

DESCRIPTION

Recipe by: : Allen Tran, MS, RD, CSSD

Mini potato and egg frittatas are prepared in a muffin tin, perfect for on-the-go pre-workout breakfasts. A range of flavor customization means there’s a frittata option for everyone to enjoy!

INGREDIENTS

  • Nonstick cooking spray
  • 1 lb. medium-size red and yellow potatoes, cut into 1/4-inch cubes
  • 3/4 cup chopped onion
  • 1/2 cup 1/4-inch diced red bell pepper
  • 4 eggs
  • 2 egg whites
  • 1/4 cup 2% milk
  • 3/4 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/4 cup finely crushed seasoned croutons

PREPARATION 

Prep Time: 20min | Cook Time: 25min
  1. Preheat oven to 400°F and coat 12 muffin cups liberally with nonstick cooking spray.
  2. Place potatoes, onion and bell pepper in a microwave-safe bowl. Cover with plastic wrap and poke a small hole to vent. Microwave on HIGH for 10 minutes or until potatoes are tender. Place equal amounts in muffin cups.
  3. Whisk together eggs, egg whites, milk and seasonings in a large measuring cup; pour equal amounts into each muffin cup and top with crushed croutons.
  4. Bake for 12 to 15 minutes or until eggs are puffed and lightly browned. Let cool slightly, then loosen from muffin cups with a butter knife or other small knife.

Notes

Time-Saving Tip:

  • These mini frittatas store great in the freezer. Place leftover egg “muffins” in a Ziploc bag and arrange in one single flat layer. Store them in the freezer. To reheat, put in the microwave for 1 minute.

Variations:

Indian Curry

Add 1 to 2 teaspoons curry powder to beaten egg mixture.

Nutritional analysis per serving: Calories: 210, Fat: 6g, Cholesterol: 215mg, Sodium: 630mg, Carbohydrates: 30g, Fiber: 3g, Potassium: 208mg, Protein: 11g, Vitamin C: 30mg

Italian Florentine with Sun-Dried Tomato and Spinach

Omit red bell pepper and toss 1/4 cup minced sun-dried tomatoes and 1/4 cup frozen, thawed and squeezed dry chopped spinach with potato mixture. Add 1/2 teaspoon dried basil for extra flavor.

Nutritional analysis per serving: Calories: 220, Fat: 7g, Cholesterol: 215mg, Sodium: 660mg, Carbohydrates: 31g, Fiber: 4g, Potassium: 304mg, Protein: 12g, Vitamin C: 13mg

Denver

Toss 1 1/2 oz. thinly sliced and chopped deli ham with potato mixture. Add 1/2 teaspoon dried thyme or rosemary for extra flavor.

NUTRITION

Calories 210
Fat 6g
Sodium 630mg
Cholesterol 215mg
Vitamin C 30mg
Carbohydrates 30g
Fiber 3g
Protein 11g
Potassium 208mg