Mini frittatas with quinoa

Gluten Free
Health score
1%
Mini frittatas with quinoa
45 min.
24
37kcal

Suggestions

These mini frittatas with quinoa are a delicious and healthy breakfast or brunch option. They're gluten-free, packed with protein and veggies, and can be made ahead of time for a quick and easy meal. The combination of quinoa, eggs, zucchini, and cheese creates a flavorful and satisfying dish that will keep you full and energized throughout the morning. These frittatas are also a great option for meal prep, as they can be made in advance and enjoyed hot or cold. Simply pop them in the oven to reheat and enjoy a nutritious breakfast on busy mornings. With a crispy edge and a soft center, these mini frittatas are a tasty and convenient way to start your day. They're perfect for those who want a grab-and-go breakfast without sacrificing flavor or nutrition. The addition of quinoa provides a chewy texture and a boost of plant-based protein, while the zucchini adds a subtle sweetness and a serving of vegetables. Whether you're looking for a healthy breakfast option or a tasty brunch dish to share with friends, these mini frittatas with quinoa are sure to impress.

Ingredients

  • 0.8 cup quinoa cooked uncooked
  •  eggs 
  •  egg whites 
  • cup zucchini shredded
  • cup swiss cheese grated
  • 0.5 cup seasoning cubes diced
  • 0.3 cup parsley chopped
  • Tbs parmesan grated
  • 0.3 tsp pepper white

Equipment

  • bowl
  • frying pan
  • oven
  • muffin tray

Directions

  1. In a large bowl mix to combine all the ingredients.
  2. Grease a muffin tin and spoon mixture to the top of each cup.
  3. Bake in an oven at 200C / 390F for 30 minutes, or until the edges of the frittatas are golden brown (do not under bake or they won't come out of the pan).
  4. Let cool for at least 5 minutes in the tin before serving.
  5. Eat hot or cold.
  6. * Cook quinoa in 350 ml water for 20 minutes (or according to the package instructions). After cooking, leave to soak any remaining water for additional 5 minutes.

Nutrition Facts

Calories37kcal
Protein31.31%
Fat51.07%
Carbs17.62%

Properties

Glycemic Index
7.75
Glycemic Load
0.61
Inflammation Score
-1
Nutrition Score
2.2882608695652%

Flavonoids

Apigenin
1.35mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:36.5kcal
1.82%
Fat:2.07g
3.19%
Saturated Fat:1.02g
6.38%
Carbohydrates:1.61g
0.54%
Net Carbohydrates:1.37g
0.5%
Sugar:0.26g
0.29%
Cholesterol:19.38mg
6.46%
Sodium:56.49mg
2.46%
Protein:2.86g
5.72%
Vitamin K:10.59µg
10.08%
Calcium:49.98mg
5%
Phosphorus:47.5mg
4.75%
Selenium:3.25µg
4.64%
Vitamin B2:0.05mg
3.21%
Vitamin B12:0.18µg
2.93%
Manganese:0.05mg
2.54%
Vitamin A:123.79IU
2.48%
Zinc:0.34mg
2.28%
Vitamin C:1.76mg
2.13%
Magnesium:7.36mg
1.84%
Folate:6.88µg
1.72%
Iron:0.24mg
1.32%
Vitamin B6:0.03mg
1.3%
Potassium:39.88mg
1.14%
Copper:0.02mg
1.03%