Egg Frittatas, Red Pepper, Onion, Broccoli, Frittata

Loaded Veggie Frittata Cups

Mornings can be tough and hectic. Maybe you didn’t sleep enough or maybe your kids are having one of those mornings. It can definitely be hard to eat a healthy breakfast when life is on the go. That’s why I love these frittata cups!

They are a quick, easy and a nutrient-dense healthy breakfast!

Frittata Cups, Eggs, Veggies, Onion, Red Pepper,

They also freeze extremely well, ready to save the day when you are in a pinch. They warm up really nice straight from the freezer. They make a great breakfast for adults who are rushed in the morning and for kids too! We all know that kids can be picky – loving their breakfast smoothie one day and then wanting something completely different the next. That’s why it’s great to have options ready.

Let’s take a moment to talk about eggs.

Eggs, benefits, choline, brain,

If you are not sensitive to eggs they are packed with so many nutrients, especially the yolk. Here are some of the great facts to know about eggs.

  • Rich source of choline, which is required for strong cognitive function, memory and a healthy nervous system. Choline aids in methylation which is an important function for detoxification, nerve communication and DNA synthesis. Choline is also important in the manufacturing of acetylcholine which is a key player in transmitting signals from one cell to another.
  • Packed with protein and contains all nine essential amino acids. This mostly comes from the egg white.
  • Great source of vitamin A (not beta-carotene which needs to be converted to vitamin A) and vitamin D. Vitamin D is not commonly found in foods and luckily eggs are one food that has it.
  • Eggs can contain some omega-3 essential fatty acids, your anti-inflammatory good fats! Try to eat organic eggs from free-range hens to get the highest nutrient profile and omega-3’s in your eggs.
  • Yes it has cholesterol, a natural fat which is important for your digestive system, endocrine system and nervous system. The truth is your body manufactures cholesterol on it’s own and what it doesn’t get from the diet it will produce naturally. Don’t give up a healthy food like eggs, but instead limit your intake of sugar and unhealthy fats like hydrogenated oils and trans fat. Those are the real villains.

Egg Frittata, red pepper, onion, broccoli

One thing I like about this recipe is that you can sneak in some vegetables. I used vegetables from onion, red pepper and broccoli but you can get creative and incorporate veggies you love while sneaking in some veggies (like broccoli) that may not be as popular.

You will notice I didn’t include any dairy into this recipe because casein, the protein in dairy, is one of the top food sensitivities. Remember, this is different than a food allergy which usually produces immediate reactions. A food sensitivity can present itself as inflammation anywhere in the body including your gut, brain, joints and skin. If you do want to add some dairy, feta cheese from goat’s milk makes a great option since it’s casein structure is known to be less allergenic.

Now when you take a bite of your frittata you will know all the great benefits you are getting.



Loaded Veggie Frittata Cups

Category: Breakfast

Loaded Veggie Frittata Cups


  • 8 free range eggs
  • 1/4 cup of chopped parsley
  • 1/2 cup of steamed broccoli crowns
  • 1/2 onion, finely chopped
  • 1 red pepper, finely chopped
  • Salt and pepper to taste (I used approx. 1/4 tsp of sea salt and a pinch of black pepper)


  1. Preheat the oven to 350F degrees and brush a muffin tray with some melted ghee or avocado oil. I used a silicone muffin tray as well since I find that it is a great non-stick option. You can also use muffin liners if you prefer.
  2. Boil water, place broccoli in the steamer and steam until it is a vibrant green.
  3. In a skillet, cook the red onion and red pepper until soft for about 5 – 7 minutes.
  4. In a large bowl, whisk the eggs together. Add in the parsley, salt and pepper. Whisk to combine.
  5. Chop the cooked broccoli florets into very small pieces.
  6. Add in the broccoli, cooked onion and pepper to the egg mixture and stir to combine.
  7. Pour into the muffin tray and bake for 20 minutes or until eggs are fully cooked.
  8. Remove and cool the egg muffins on a cooling rack.
  9. Store in an air-tight container in the fridge or freeze some in a ziploc bag.

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