Mini Frittatas with Quinoa

Gluten Free
Health score
9%
Mini Frittatas with Quinoa
70 min.
6
197kcal

Suggestions


Start your day with a nutritious and delicious twist on a classic breakfast favorite – Mini Frittatas with Quinoa! These delightful bites are not only gluten-free but packed with protein, making them the perfect choice for a healthy morning meal or brunch treat.

With just a little preparation time, you can whip up these mini frittatas that burst with flavor and wholesome ingredients. The combination of fluffy eggs, savory ham, and nutrient-rich quinoa creates a satisfying dish that's sure to please everyone at the table. Plus, the addition of fresh zucchini and parsley adds a fresh touch, while the melty Swiss and nutty Parmesan cheeses bring a rich creaminess that elevates every bite!

Perfect for meal prep, these frittatas can be enjoyed hot from the oven or served cold as a convenient snack throughout the week. Their versatility makes them suitable for any occasion—whether you're hosting a brunch with friends, fueling up for a busy day, or looking for a quick lunch option. Each mini frittata is not only a feast for the taste buds but also a great way to incorporate healthy ingredients into your diet without sacrificing flavor.

So grab your muffin tin, and let's get cooking! Your mornings are about to get a whole lot tastier with these scrumptious Mini Frittatas with Quinoa!

Ingredients

  • 0.5 cup ham diced
  •  egg whites 
  •  eggs 
  • 0.3 cup parsley fresh chopped
  • 0.3 teaspoon ground pepper white
  • tablespoons parmesan cheese grated
  • 0.8 cup quinoa rinsed drained
  • cup swiss cheese shredded
  • 1.5 cups water 
  • cup zucchini shredded

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • muffin liners

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Grease 6 muffin cups.
  2. Bring the quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes.
  3. Combine cooked quinoa, eggs, egg whites, zucchini, Swiss cheese, ham, parsley, Parmesan cheese, and white pepper in a large bowl and mix until thoroughly combined. Spoon mixture to the top of each prepared muffin cup.
  4. Bake in preheated oven until the edges of frittatas are golden brown, about 30 minutes. Allow to cool at least 5 minutes in the pan before serving.
  5. Serve hot or cold.

Nutrition Facts

Calories197kcal
Protein27.04%
Fat41.9%
Carbs31.06%

Properties

Glycemic Index
12.33
Glycemic Load
0.16
Inflammation Score
-6
Nutrition Score
12.109130527662%

Flavonoids

Apigenin
5.39mg
Luteolin
0.03mg
Kaempferol
0.04mg
Myricetin
0.37mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:196.97kcal
9.85%
Fat:9.18g
14.12%
Saturated Fat:4.16g
26.03%
Carbohydrates:15.31g
5.1%
Net Carbohydrates:13.51g
4.91%
Sugar:0.83g
0.93%
Cholesterol:77.84mg
25.95%
Sodium:230.81mg
10.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.32g
26.64%
Vitamin K:42.21µg
40.2%
Phosphorus:250.99mg
25.1%
Manganese:0.48mg
24.18%
Selenium:14.36µg
20.51%
Calcium:202.59mg
20.26%
Vitamin B2:0.26mg
15.34%
Magnesium:56.88mg
14.22%
Folate:56.88µg
14.22%
Zinc:1.81mg
12.06%
Vitamin B12:0.71µg
11.76%
Vitamin A:497.92IU
9.96%
Vitamin B6:0.18mg
8.94%
Iron:1.57mg
8.73%
Copper:0.17mg
8.61%
Vitamin C:7.04mg
8.54%
Fiber:1.8g
7.19%
Potassium:239.88mg
6.85%
Vitamin B1:0.1mg
6.44%
Vitamin E:0.83mg
5.55%
Vitamin B5:0.54mg
5.43%
Vitamin B3:0.48mg
2.41%
Vitamin D:0.3µg
2.01%
Source:Allrecipes