Individual Spinach Mushroom Frittatas

If you’re looking for a healthy, delicious, vegetarian breakfast option, here’s a good one.   Individual Spinach Mushroom Frittatas.  Aside from being super easy to make, the bonus is that they can be made ahead of time and frozen.  When you’re ready for breakfast, just pop them into the microwave to reheat.  Voila,  a 2-minute breakfast that’s good for you too!

They say if you start your day by making good food choices, it can lead to better choices the rest of the day.  It’s true.  For example, the days I go to the gym in the morning, I want to eat a healthier breakfast… which leads to a healthier lunch and so on.  I’ll even skip the cookies at 3 o’clock for an apple or low-fat cheese string cheese.

One good choice begets another…  And when you’ve got these mini frittatas already prepped, it’s hardly a choice at all.   For this frittata, saute the mushrooms until browned, then the onions.   When the onions are tender, add the spinach and heat just until it’s wilted.

Meanwhile, whisk the eggs with salt and pepper and ladle a few tablespoons into prepared muffin tins.

Scoop some of the spinach mixture into the egg cups.

Top with a sprinkle of cheese and bake.

The eggs are puffed and light.  To remove them from the pan, run a sharp knife around the edge — they’ll pop right out!

If you’re making them in advance, let the frittatas cool completely before storing.  They’ll last a few days in the fridge, but if  you want a longer storage, wrap each frittata individually and set them on a tray so they aren’t touching.  Transfer the tray to the freezer for at least two hours or until completely frozen, then transfer to a zip top freezer bag.  They’ll be ready when you are!

If you’re not making them for later — then dig in!  These Individual Spinach Mushroom Frittatas are savory and cheesy and wonderfully healthy — in fact, two frittatas only has 126 calories.   I can almost imagine myself in a bathing suit…

Spinach Mushroom Egg Cups

Course: Breakfast

Cuisine: American

Prep Time: 20 minutes

Cook Time: 25 minutes

Total Time: 45 minutes

Servings: 12

Calories: 63 kcal

An easy delicious low-cal, low-carb, breakfast.  You can make a batch in advance and freeze them.  Just microwave for a healthy breakfast whenever you're in a hurry.

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Ingredients

• 8 ounces button or crimini mushrooms, sliced
• 3 teaspoons olive oil , divided
• 1 yellow onion , peeled, halved root to stem and thinly sliced into half moons
• 4-5 cups fresh spinach
• non-stick cooking spray
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper freshly cracked
• 1/2 teaspoon red pepper flakes (optional)
• 1 dozen eggs
• 1 1/2 cups part skim shredded mozzarella
• 4 tablespoons grated parmesan cheese

Instructions

1. Preheat oven to 350°

2. Heat a skillet over medium high heat.  When it's hot, spray with nonstick cooking spray and add the mushrooms.  Cook for about 5 minutes, stirring occasionally, until mushrooms give up their liquid and are tender and starting to brown.  Transfer mushrooms to a small bowl.

3. Heat 1 1/2 teaspoons of the olive oil in the skillet and add the sliced onions.  Cook for 5 minutes or until slightly softened and translucent.  Add the salt, pepper and red pepper flakes and stir.   Add the spinach to the onions and simmer with the lid on, stirring occasionally, until spinach wilts and onions are soft.  Add the mushrooms back to the pan and stir to combine.  

4. Crack the eggs into a large bowl and whisk until frothy.

5. Spray a standard muffin tin liberally with vegetable spray and set aside.

6. Add the mozzarella to the vegetables and stir to combine.  Ladle half of the eggs into the muffin tins, about 2-3 tablespoons per tin.  Divide the vegetable and cheese mixture between each of the muffin tins.  Ladle the remaining eggs over the vegetable mixture.  Top each muffin tin with a sprinkle of mozzarella and a teaspoon of parmesan.

7. Bake for 20-25 minutes, or until eggs are set.  Turn the oven to broil and cook for an additional 2-4 minutes to brown the tops of the egg cups.  Remove from oven and use a sharp knife to rim each muffin tin and loosen the egg cup.  Transfer to a serving platter, or if you're freezing for future use, wrap each egg cup individually in plastic wrap and store in a gallon sized freezer bag.  

8. To reheat in the microwave, fold a paper towel on a microwaveable plate and rest the frittata on top.  Microwave for 1 minute on 50% power.  Then microwave in 20 second bursts at full power, until heated through.  (usually 2-3 bursts).  In case you're wondering about the paper towel, it soaks up excess liquid from the mushrooms and spinach.

Nutrition Facts

Spinach Mushroom Egg Cups

Amount Per Serving

Calories 63 Calories from Fat 27

% Daily Value*

Total Fat 3g 5%

Saturated Fat 1g 5%

Cholesterol 11mg 4%

Sodium 316mg 13%

Potassium 165mg 5%

Total Carbohydrates 2g 1%

Protein 4g 8%

Vitamin A 20.4%

Vitamin C 4.2%

Calcium 14.3%

Iron 2.3%

* Percent Daily Values are based on a 2000 calorie diet.

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