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Stack of high-protein dairy-free frittata cups on a plate showing light, fluffy texture and colorful vegetables

Veggie-Loaded Breakfast Frittata Cups

5 from 1 vote
These Veggie-Loaded Breakfast Frittata Cups are a high-protein, dairy-free breakfast made with eggs, kale, bell pepper, and zucchini. Light, flavorful, and ready in 30 minutes, they’re perfect for meal prep or busy mornings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings : 12 cups

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Equipment

Ingredients

  • 8 large eggs
  • 1½ cups liquid egg whites
  • 1 tbsp olive oil
  • ½ cup diced bell pepper, any color
  • ½ cup chopped zucchini
  • ½ cup diced onion
  • 1½ cups chopped kale
  • 3 tbsp nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp salt
Start Cooking

Instructions
 

  1. Preheat your oven to 375°F (190°C) and lightly grease a 12-cup muffin tin with olive oil or cooking spray.
  2. Sauté the veggies
    In a skillet, heat 1 tablespoon olive oil over medium heat. Add ½ cup diced bell pepper, ½ cup chopped zucchini, and ½ cup diced onion. Cook for 3 to 4 minutes until softened, then stir in 1½ cups chopped kale just until wilted. Remove from heat and let cool slightly.
    Sautéed kale, zucchini, bell pepper, and onion mixture in skillet for high-protein dairy-free frittata cups
  3. Whisk the eggs
    In a large bowl, whisk together 8 large eggs, 1½ cups liquid egg whites, 3 tablespoons nutritional yeast, 1 teaspoon garlic powder, and 1 teaspoon salt until smooth.
    Whisked eggs and egg whites in a stainless steel mixing bowl for veggie-loaded breakfast frittata cups
  4. Assemble
    Pour the egg mixture evenly into the prepared muffin tin, filling each cup about ¾ full. Add a spoonful of the veggie mixture to each cup and gently mix.
    Spoonful of colorful kale, zucchini, and bell pepper filling going into muffin tin for dairy-free frittata cups
  5. Bake for 20 to 25 minutes, or until puffed and set in the center. Let cool for 5 minutes before removing from the tin
    Frittata Bites

Nutrition

Calories: 81kcalCarbohydrates: 3gProtein: 8gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 109mgSodium: 295mgPotassium: 138mgFiber: 1gSugar: 1gVitamin A: 961IUVitamin C: 10mgCalcium: 23mgIron: 1mg

Notes

  • Add extra protein: Stir in chopped chicken sausage or turkey bacon.
  • Spice it up: Add chili flakes or a splash of hot sauce.
  • Change the veggies: Try mushrooms, spinach, or broccoli florets.
  • Make it cheesy: Use your favorite dairy-free shredded cheese.