I love these Baked Mini-Frittatas with Broccoli and Three Cheeses, and they can be made in any type of ramekin of small baking dishes. This easy and tasty breakfast idea is low-carb, gluten-free, and South Beach Diet Phase One.
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 Baked Mini-Frittatas with Broccoli and Three Cheeses 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, ramekin, individual baking dish, 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.
Then I added a generous pinch of low-fat cheddar and a heaping tablespoon of grated Parmesan cheese on top of the broccoli.
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
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 Diet / Low-Carb Diet 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. They'd also be great for other types of low-carb diet plans, and other low-carb diets might prefer full-fat cheese.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you're a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
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
Red Potato and Spinach Mini Frittatas from Poor Girl Eats Well
Feta Cheese and Avocado Mini-Frittata for Two from Kalyn's Kitchen
Artichoke-Olive Mini-Frittatas from One Hot Stove
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)