Individual Broccoli, Onion and Cheese Frittatas
Makes 12 muffin tin sized frittatas
12 large eggs
⅓ cup milk
2 large onions, diced
1 head broccoli, or mix of broccoli and cauliflower, roughly chopped, fresh or frozen*
½ cup mushrooms, sliced, optional
1 cup cheese, grated (any meltable cheese like cheddar, mozzarella, provolone, swiss, muenster)
2 tablespoons olive oil
1 teaspoon salt plus more to taste
Toast or english muffin, preferably whole grain
*If using frozen broccoli/cauliflower, thaw according to package instructions and drain well before adding in step 4. Because it is already cooked, you only need to cook it until heated through, not the 5 minutes for raw broccoli/cauliflower.
- Preheat the oven to 350˚F*.
- Generously spray two muffin tins with cooking spray and set aside.
- Beat eggs and milk until frothy. Add 1 teaspoon salt and some pepper.
- In a large sauté pan over medium-low heat, sauté the onions in olive oil until tender and translucent, about 5 minutes. Add the broccoli and mushrooms (if using) to the onions and cook until tender, about 5 minutes
- Portion the broccoli-onion mixture into each of the muffin cups.
- Add egg mixture to each cup, filling about ⅔ of the way full. These will rise, so be careful not to overfill.
- Sprinkle with cheese.
- Bake for about 20 minutes or until eggs are fluffy and feel firm when you lightly press on them. Eat hot or at room temperature as is, with toast, or as a sandwich.
*To make a large frittata: Preheat oven to 400˚F. After step 4, add egg mixture directly to saute pan. Bake for 7-10 minutes or until top of frittata is nicely browned and eggs are set.
Be sure to use an oven-safe saute pan— one that is able to be at 400˚F. Often non-stick pans or pans with silicone handles cannot go in the oven.
Storage & reheating tips: Leftovers will keep in an airtight container for up to 4 days in the fridge or 1 month in the freezer. Store in individual portions for easier reheating & eating.
To freeze, allow the cooked frittata to come to room temperature (about 20 minutes), then place individual frittatas or wedges on a baking sheet and freeze until solid (about 2 hours). Wrap each serving in foil or store together in a zip lock bag.
When ready to eat, thaw in the fridge or reheat from frozen in the microwave (start with 5-6 minutes from frozen, 2-3 minutes from thawed) or toaster oven/oven preheated to 400 degrees (start with 12-15 minutes from frozen, 5-7 from thawed). Check frequently when reheating, times will vary depending on how big your portions are.