These Brain-Boosting Egg Frittata Breakfast Muffins Pack 6 Grams of Protein Per Bite
When the day starts the drag on and keeping your eyelids open has officially become An Effort, the Starbucks drive-thru might be the first thing calling your name. One tall caramel macchiato, a lemon loaf, and—most importantly—an order of the egg bites. We're right there with you: It’s nearly impossible to resist ordering a side of those fluffy egg muffins. They're basically the ideal nosh for getting you through the day—they're packed with protein, stacked with yummy toppings like spinach and cheese, and never fail to give you the energy boost you're searching for.
If you’re as obsessed with this eggy snack as we are, we've got great news: Nutritionist Mia Rigden, CNS showed us how to make them from scratch on the latest episode of Alt-Baking Bootcamp. These egg frittata muffins are just like store-bought ones but simpler to make, richer in nutrients, and even more delicious.
“Frittata muffins are a great vehicle for adding different vegetables and flavorings,” Rigden says. Her recipe features hearty, nutritious ingredients like eggs, spinach, and mushrooms for a super flavorful and filling snack that’s great for brain and heart health. Not to mention the fact that DIY-ing these is a great way to save a good chunk of change at the coffee shop. We're obviously sold.
What makes these egg frittata muffins so good (and so good for you)
For starters, these pre-portioned frittata muffins have approximately one egg per serving, which means six grams of protein and some of the best nutrients for brain health. “The reason why eggs are so great for brain health is because an egg has every nutrient we need to make a brain cell,” psychiatrist Drew Ramsey, MD, previously told Well+Good. According to Dr. Ramsey, these nutrients include protein, iron, zinc, selenium, iodine, folate, vitamin A, choline, and long-chain polyunsaturated fatty acids 1 and 3. And guess what? Eggs have *all* of them.
“Eggs have a lot of vitamin A, which is a carotenoid and the precursor to retinol, and that’s the same vitamin that gives carrots, oranges, and sweet potatoes that orange hue,” Rigden says in the episode. In addition to the bounty of health benefits you'll reap from the eggs in these frittata muffins, they’re also packed with tons of vitamins and minerals from the spinach and mushroom topping.
Spinach, for one, is a key source of plant-based iron, folate (which has been shown to help protect against breast cancer), and potassium (which is essential for muscle activity). Meanwhile, some research has shown that mushrooms are not only great for your skin and immune system but also might help prevent cognitive decline.
And if this isn’t convincing enough, Rigden's gluten-free frittata muffins recipe is perfect for whipping up large batches at a time (if you love to meal prep, this is just the breakfast recipe you need) and cleanup is basically nonexistent. In the video, Rigden portions out each egg bite using a muffin pan and liners to make this the ideal grab-and-go snack. To add extra creamy, tangy flavor, she uses feta cheese (BTW, if you’re sensitive to dairy or don’t love cheese, Rigden says it’s NBD and that you can skip the ingredient altogether).
Now that we're all craving a bite, you can find the recipe below and watch the full episode to see exactly how it's done. Pro tip: Make extra, as this recipe is super freezer-friendly.
Egg frittata muffins recipe
Yields 12 servings
2 Tbsp olive oil
1 shallot, diced
1 cup diced mushrooms
2 cups chopped spinach
1/4 cup unsweetened coconut milk
1 8-ounce block of feta cheese, chopped
Salt and pepper to taste
1. Preheat the oven to 350°F and line a muffin tin with paper liners.
2. Heat the olive oil in a large skillet over medium. Add the shallots, followed by the mushrooms and spinach. Season with salt and pepper, and saute until the mushrooms shrink by half and the spinach wilts. Set mixture aside.
3. In a large bowl, whisk together the eggs and coconut milk until well combined and frothy. Season with salt.
4. Ladle the egg mixture evenly in each muffin tin, then top with the mushroom and spinach mixture, followed by the feta.
5. Bake for 25 minutes until set.
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