These frittata “muffins” are a quick, low-carb way to kick off your morning, and the best part is that they’re a grab-and-go meal. They also pack well for picnics, tailgating, or a friend’s brunch! This recipe uses green peppers and onions, but you can fill these with any of your veggie favorites, from asparagus to spinach.
As prepared here, each mini-frittata is just 55 calories, with 6 g of protein, only 3 g of fat, and 1 g of sugar. Cholesterol comes in at 105 mg.
9 paper muffin liners
1 cooking spray
¼ cup onion (diced)
½ cup green pepper (diced)
4 egg whites
½ tsp. salt (optional)
¼ tsp. freshly ground black pepper
3 tbsp. Parmesan cheese (freshly grated)
Pre-heat oven to 375 degrees F. Line a muffin pan with muffin papers. Spray a sauté pan with cooking spray and heat the pan over medium-high heat. Add the onions and pepper and cook for 5 minutes. Set aside. In a medium bowl, whisk together the remaining ingredients. Add the green pepper and onions to the egg mixture, and mix well. Pour the egg mixture into muffin cups, filling each about 2/3 full. Bake 20 minutes, or until the centers of the frittatas are firm.
Recipe from www.diabetes.org.