Thursday, December 09, 2010

Recipe for Baked Mini-Frittatas with Broccoli and Three Cheeses

Weeks ago I had the idea of experimenting with little mini-frittatas that would be a whole-breakfast serving size, but my first attempt was less than stellar, and then I got distracted by some other idea.  Then recently I saw this crockery muffin pan that makes four large muffins, and immediately I thought of how perfect it would be for this recipe.  I bought the pan and tried again, using broccoli and a combination of cheddar, Parmesan, and cottage cheese, and I loved how these mini-frittatas turned out.

If you're familiar with my recipes for egg muffins or cottage cheese and egg breakfast muffins, you may be wondering how these mini-frittatas are different.   The obvious difference is that both of those types of egg muffins are smaller, so you need at least two for a breakfast serving.  But there are also more subtle differences in texture.  This frittata has more veggies and cheese than egg compared to the egg muffins, which gives it a slightly denser texture and lots of flavor.  I ate my first one topped with a dollop of light sour cream, which was a good combination.

If you don't have one of these charming ceramic muffins tins, any large silicone baking cup or muffin pan that has one-cup size cups will work.  Spray the ceramic pan or muffin cups with non-stick spray.

I cut the broccoli flowerets into small pieces so they'd be well-distributed in the egg mixture.  The secret to cutting up broccoli and keeping the cutting board clean?  Cut through the broccoli stem, then pull it apart to avoid those broccoli "crumbs" you get when you cut through the floweret part.

I microwaved the broccoli for about 3 minutes, just to pre-cook it the slightest bit.

Then I added a generous pinch of low-fat cheddar and a heaping tablespoon of grated Parmesan cheese on top of the broccoli.

Mix together the beaten eggs, cottage cheese, Spike seasoning, and black pepper.

Pour the egg mixture over the broccoli and cheese, dividing it evenly among the four cups.  (I stir slightly with a fork after the cups are filled so the ingredients are evenly distributed in the cup.)

Bake the mini-frittatas at 375F/190C for about 35 minutes, or until eggs feel firm and the frittatas are starting to get golden brown on top.  Serve hot, with a dollop of sour cream if desired.
Baked Mini-Frittatas with Broccoli and Three Cheeses
(Makes four whole-breakfast size mini-frittatas; recipe created by Kalyn.)

You will need a metal or ceramic 4-cup muffin pan with one-cup sized cups to make this recipe, or use 4 large silicone muffin cups. Spray the ceramic pan or muffin cups with non-stick spray.

1 1/2 cups broccoli flowerets (cut into small, bite-sized pieces)
1/2 cup low-fat cheddar cheese
4 heaping tsp. coarsely-grated Parmesan cheese
6 eggs
1/2 cup low-fat cottage cheese (not rinsed or drained)
1 tsp. Spike seasoning (or use other all-purpose seasoning of your choice)
fresh-ground black pepper to taste

Preheat oven to 375F/190C.   Spray muffin cups with non-stick spray.

Cut broccoli into small, bite-sized flowerets.  (If you cut through the broccoli stem and then pull the floweret part apart, you can avoid the mess from broccoli "crumbs" on the cutting board.)   Divide broccoli between the four cups, and microwave on high for about 3 minutes, or until broccoli just starts to cook.  Put a generous pinch of cheddar cheese (about 2 T) on top of the broccoli, then add a heaping teaspoon of coarsely-grated Parmesan.

Break eggs into a glass measuring cup with a pour spout, and beat with a fork until egg yolks and whites are combined.  Add cottage cheese, Spike seasoning or other seasoning, and black pepper, and stir to combine.  Pour egg mixture over broccoli and cheese, dividing the eggs evenly among the four cups.  Stir gently with the fork so ingredients are evenly distributed.

Bake for about 35 minutes, or until eggs are firm and frittatas are starting to get slightly browned on top.  Serve hot, topped with a dollop of low-fat sour cream if desired.  

Frittatas can be kept in the fridge for several days and microwaved to reheat.  Don't microwave for more than 1-2 minutes or the eggs will get rubbery.

South Beach Suggestions:
Made with low-fat cheese and low-fat cottage cheese, these mini-frittatas would make a great  low-glycemic breakfast for any phase of the South Beach Diet

More Egg Muffins or Mini-Frittatas for Breakfast:
(Recipes from other blogs may not always be South Beach Diet friendly; check ingredients.)
Green Chile and Cheese Egg Muffins from Kalyn's Kitchen
Feta Cheese and Avocado Mini-Frittata for Two from Kalyn's Kitchen
Red Potato and Spinach Mini Frittatas from Poor Girl Eats Well
Giada's Mini Frittatas from Good Thymes and Good Food
Artichoke-Olive Mini-Frittatas from One Hot Stove
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.) counter customizable free hit
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  1. Kalyn, this is another great recipe; nutritious and easy to make. Wonderful for brunch!

  2. Such cute ceramic muffin tins...where are they from? Thanks!

  3. I got the ceramic muffin tin at Ross (for #3.99, what a bargain, huh?)

    Nisrine, glad you like the recipe.

  4. Do you think they could be frozen? I'm wondering if I could make a big batch on the weekend for every couple weeks and then have yummy breakfasts at work all month!

  5. This would be perfect for brunch. Looks delicious and easy. Perfect. I love that muffin going to hunt one up SOMEWHERE!

  6. Nicole, you can freeze them, but I do have to tell you the quality is not as good as if you just store in the refrigerator and microwave. The frozen ones release water when they're thawed and also get rubbery much more quickly in the microwave.

    You could definitely make enough on the weekend for a week and keep them in the fridge to eat all week.

  7. Cheryl, when I saw that muffin tin, I HAD TO HAVE IT! (Even though I have metal ones, silicone ones, and two sizes of silicone bake cups!)

  8. The frittatas and the pan are drool worthy! I'll be looking for one of those pans! Great recipe Kalyn!


  9. Loved it . I like smaller frittata but a muffin form is great and loved the broccoli n cheese in it.

  10. I have never seen fritattas look so cute! And I love that you could just pop one out of the muffin tin and head out the door. Easy peasy.

  11. This sounds absolutely delicious! Definitely going to give it a try.

  12. What a great idea, would be nice and elegant for a luncheon along with a salad.

  13. Love this recipe, Kalyn... and of course the ceramic muffin tins are adorable too!

    I am saving this recipe and will have to make it soon

  14. Those ceramic muffin tins are beautiful. And the mini-frittatas look to die for. Perfect for the holidays. Guests would love these.

  15. Great suggestion for a healthy breakfast! These would be perfect for me to make in advance and bring into work for breakfast. They're making me hungry right now!

  16. Kalyn, just now found your website!! Awesome stuff. I am getting ready to start phase 2 so all your tried and tested recipes will come in handy. I'm with the rest of the gals here -- those muffin tins are awesome. I am on my way to Ross and maybe I will be so lucky, although I doubt it!! But thanks for this.

  17. Donna, my Ross store had 3 of these when I bought mine, and now I'm wishing I had bought them all!

  18. I've goggled them Kalyn, and so far no luck, so you would have been lucky to take them all. Ross is so iffy - there one day and never to be seen again. But I am going to go there today just in case. I'll let you know!!

  19. thanks SOooo much for the recipe and the heads up on where to find the adorable ceramic frittata i hopped into the car right away and was super lucky to find ONE at ross's 2nite...i wanted 2 of them, but am happy for at least 1!! now tomorrow i will be a happy baker in the kitchen! thanks ever so much

  20. Oh, cool that you found one! I think I might go back to my Ross and see if they still have any left.

  21. hi kalyn, ooo i adore the frittata dish....i made your recipe...only...i had no broccoli...but instead i used thinly sliced deli ham...and put that into the bottom...then topped that with some spinach strips...thinly julienne strips of baby spinach with stems cut off...then added three cheese blend grated cheese...and i only used 4 eggs...and 1/2 cup large curd cottage cheese...mixed as you suggested...with a dash salt pepper and some nutmeg...poured it all over the top...then added the parmesan cheese on top, and omg.....they were so delicious!!!! my hubby just loved them!! this is truly going to help me on my diet to have rady made frittatas for breakfast. i hope i can find another baking dish at ross's....oh i need annother one! thanks so much...i am new to your blog and LOVE IT!!! i have sent your link to many friends already!! thanks for the great work!! susan

  22. Susan, that sounds like a good variation. Glad you're enjoying the blog.

  23. I just came home from Ross in Arlington, VA with a ceramic muffin tin that makes six, not four, for $3.99. Will try this tomorrow! Thanks Kalyn!

  24. RL, I'm at my sister's house and we want to go right to Ross and see if we can get one with 6! Lucky you!

  25. Hi Kalyn, the fritattas sound great. I was wondering if the egg mixture will stick to the ceramic?

    I love your website!

  26. Thanks Sunny. Just looked it up in my recipe binder and realized I sprayed the pan with non-stick spray and forget to write it in the recipe. Thanks for catching that; will edit it right now!

  27. I made this for breakfast this morning and it was really delicious! Thanks for this easy and tasty recipe!

  28. I made these last nite to have for breakfast this morning, they were delicious, my coworkers were impressed!

  29. Kalyn,

    Can you tell me where you purchased the ceramic muffin pan (Broccoli Frittatas), provide a website.

    Thank you.

  30. I already said in the comments that I got the ceramic muffin pan at Ross; sorry I don't know where to buy it online.

  31. Kalyn,

    I had seen the your post earlier about Ross, is this a major retailer in your local area?


  32. Oh sorry that was not clear! Ross is a discount store, similar to TJ Maxx, Marshalls, or Gordmans, where they sell close-out items sourced from other places. They don't have consistent merchandise, so they may never have this again. You might try googling the description?

  33. Thanks Kalyn,

    I will try Ross, we have a couple locally near where I live.

    Thanks again, looking forward to trying this delicious recipe.

  34. Will a 12 cup muffin tin work just as well?

    1. You can bake them in muffins tins instead of a dish like this, but then they would be what I call "egg muffins. I'd follow the instructions in this post for cooking in that type of pan.


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