Looking to change up your meal prep routine? Then these baked Southwestern Egg Frittatas made into muffins are just for you! Filled with wholesome veggies and a blend of traditional southwestern spices, it’s the perfect blend of flavor and nutrition to get your day started off on the right foot! Plus, they’re easily customizable to your preferences too!
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Why you need to make these Baked Egg Frittatas
If you’re a busy person looking to eat healthy, then this recipe is just what you need in your life! Packed with protein from eggs and filled with fiber from the veggies, it’s the perfect recipe to set your meal plan up for success.
My toddler loves these wrapped in a tortilla for a breakfast taco, while Mr.CEO enjoys them on an English Muffin with a sausage patty (sort of like my Pesto Breakfast Sandwiches here!)
What You Need to Make these Southwestern Egg Frittatas
Ingredient Tips
- Looking to add a bit of heat? Add 1/8 tsp cayenne pepper or half a finely diced jalapeno (or serve with our Hatch Chile Salsa Verde). Just be mindful if serving to children!
- This is a vegetarian frittata recipe, however, if you’d like to add some meat products, we’d recommend turkey sausage or turkey bacon (just watch the sodium content)!
Ingredient Swaps
- Garlic: If you do not have fresh garlic on hand, 1/2 tsp of garlic powder can be used!
- Milk: If you have a dairy allergy, you can use an unsweetened dairy-free milk and a cheese substitute of choice. If looking for low-lactose cheese, parmesan, swiss, and cheddar are perfect options.
- Veggies: While this is a classic southwestern inspired recipe, feel free to swap out your preferred veggies and spices of choice! Dried herbs like parsley, oregano, and basil can adapt well for a Mediterranean spin.
How to Make this Healthy Egg Recipe
Preheat oven to kick this off!
Steps 1 + 2: Then begin by sautéing the oil with the garlic and veggies in a sauté e pan.
Steps 3 + 4: Whisk the eggs, milk, and spices in a large bowl, then add in the cooked veggies and cheese.
Step 5: Portion into individual muffin tins (recipe will yield 6 to 8) and bake for 30 minutes (or until safe internal temperature is reached.)
Remove from oven and let cool slightly. You can carefully take the silicon muffin holders out of the muffin tin to speed up cooling.
Then serve, warm, as desired! On days we have more time to sit down, we serve with whole grain toast and breakfast sausage!
Recipe Notes + Expert Tips
- To ensure even cooking, chop all of the veggies approximately the same size. This will also make for easy chewing, especially for little ones!
- While baking, the eggs will expand and then deflate while cooling, so be careful to not fill the cups completely otherwise they may expand beyond your cups!
- If you want to make these Southwestern Egg Frittatas a full meal for a dinner or guests, then bake this in a cast iron skillet or 9×13 greased baking dish! Plus, it’s a mess free clean up!
- I prefer using silicon muffin liners for egg muffin recipes (if not using silicon, be sure use a little non-stick spray on the muffin tin). They make popping the frittatas out of the liner SO MUCH EASIER! You can get them off Amazon for under $10!
FAQ About these Egg Frittatas
A frittata is a slowly cooked egg dish that is usually baked and served closer to room temperature, making it great for feeding a crowd! Omelets are cooked quickly on the stovetop, and served hot, so require a bit more active cooking time and monitoring. Quiche, unlike frittata, has a crust which the egg is cooked in. While pie crust is delicious, these veggie frittata are kept a bit lighter and can be served with other complex carbohydrates such as roasted regular or sweet potatoes, whole wheat tortilla, toast, or English muffin.
Yes! These mini egg frittatas are perfect for meal prepping. Once cooled, store in an airtight container in the refrigerator for up to four days, or in the freezer for up to three months. When you’re ready to reheat, if refrigerated, heat for about one minute. If frozen, wrap in a paper towel (or cover) and heat for 1-2 minutes. These times will vary depending on the power of your microwave, just make sure it’s nice and steamy (or if you have it on hand, use a digital thermometer to ensure the center reaches 165 degrees Fahrenheit).
While this topic is covered more in depth in my post Eat the Yolk, the big takeaway is that egg yolks contain most of the vitamins and minerals of the egg including choline, B vitamins, vitamin D, and a many more! Choline is particularly important (see Choline – An Important Missing Nutrient Needed for Total Health) so when looking to include eggs as a healthy protein source, keep those yolks and always try to pair with veggies and whole grains for fiber!
Other Breakfast Recipes You May Enjoy
Southwestern Egg Frittatas
Ingredients
- 1 tbsp olive oil
- 1 tsp minced garlic
- 1/2 cup chopped onion
- 1 cup chopped bell peppers
- 6 large eggs
- 1/2 cup skim milk
- 1/2 cup diced tomatoes
- 1/2 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp chili powder
- 1/4 tsp black pepper
- 1/4 tsp salt
- 1/2 cup reduced fat cheese shredded
Instructions
- Preheat oven to 375 degrees F.
- Saute olive oil with garlic, onions, and bell peppers in a cast iron skillet until semi-cooked (about 5 minutes). Set aside.
- Whisk eggs, milk, and spices in a large bowl. Stir in the cooked veggies and cheese.
- Line your muffin tin with silicon liners, then evenly distribute batter amongst the cups.
- Bake for 30 minutes, or until internal temperature reaches 165 degrees F.
- Let cool 10 minutes before serving.
- Enjoy warm. Refrigerator in an airtight container for 5 days, or freeze for up to 3 months.
Notes
- To ensure even cooking, chop all of the veggies approximately the same size. This will also make for easy chewing, especially for little ones!
- While baking, the eggs will expand and then deflate while cooling, so be careful to not fill the cups completely otherwise they may expand beyond your cups!
- If you want to make these Southwestern Egg Frittatas a full meal for a dinner or guests, then bake this in a cast iron skillet or 9×13 greased baking dish! Plus, it’s a mess free clean up!
- I prefer using silicon muffin liners for egg muffin recipes (if not using silicon, be sure use a little non-stick spray on the muffin tin). They make popping the frittatas out of the liner SO MUCH EASIER! You can get them off Amazon for under $10!
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