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Kale Veggie Mini Frittata on a piece of bread

Kale Veggie Mini Frittata

This Kale Veggie Mini Frittata recipe is the perfect breakfast to fuel you up with the goodness of veggies and eggs. Serve these easy baked mini frittatas on whole grain toast bread with a sprinkle of parmesan for a healthy spin on a  classic egg breakfast.

Course Breakfast, brunch
Cuisine American, European
Keyword kale frittata, low-carb frittata, mini frittatas
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 200 kcal
Author Mahy

Ingredients

  • 1 tablespoon butter (or use oil)
  • 2 scallions sliced
  • 1 large sweet potato peeled and sliced up into 1/16th of an inch thick slices
  • 1 bunch of asparagus tips
  • 4 sun-dried tomatoes sliced
  • 8 eggs
  • 2 tablespoons milk (any type and any fat concentration)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon fresh black pepper
  • pinch of red pepper flakes (optional)
  • 1 cup chopped fresh kale
  • 2 tablespoons fresh basil sliced
  • 1 tablespoon fresh parsley minced

Instructions

  1. Preheat the oven to 375 degrees.
  2. Grease a large muffin pan (1cup capacity each) or a standard size muffin pan and set aside.
  3. In a non-stick skillet over medium-high heat, melt the butter and add the scallions. Sauté for a minute and add in the sweet potatoes and sauté for another minute.
  4. Add in the asparagus and sun-dried tomatoes and sauté for 30 seconds, then lower the heat to low and cover the skillet with a lid.
  5. Let the veggies slowly cook and soften up on low heat for about 5 minutes.
  6. While the veggies are cooking, in a large bowl, beat the eggs, milk, kale, herbs and seasoning.
  7. Arrange the slightly cooled vegetables in each muffin pan cavity in any way you prefer. Pour the egg mixture dividing it evenly over the veggies.
  8. Bake the frittatas for about 8 minutes (depending on the size) until eggs are puffed and cooked through.
  9. Remove them from the oven and allow them to cool for 1-2 minutes. Gently remove the frittatas from the muffin pan and then serve them not heir own or on toasted whole grain bread (or gluten-free bread if needed).

Recipe Notes

Nutrition Facts
Kale Veggie Mini Frittata
Amount Per Serving
Calories 200 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Cholesterol 335mg112%
Sodium 474mg21%
Potassium 408mg12%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 3g3%
Protein 13g26%
Vitamin A 7090IU142%
Vitamin C 24.3mg29%
Calcium 97mg10%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.