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Fluffy baked egg squares packed with colorful bell peppers, sweet onions, and aromatic herbs. A perfect protein-rich, salt-free option for a quick breakfast or snack on the go. Great for meal prepping!
For 9 servings
Preheat oven and prepare baking dish
Sauté the vegetables
Prepare the egg mixture
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Fluffy baked egg squares packed with colorful bell peppers, sweet onions, and aromatic herbs. A perfect protein-rich, salt-free option for a quick breakfast or snack on the go. Great for meal prepping!
This american recipe takes 42 minutes to prepare and yields 9 servings. At 105.61 calories per serving with 7.4g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack or lunch.
Combine and bake the frittata
Cool and serve
Replace the low-fat milk with an equal amount of unsweetened almond milk, soy milk, or water.
Add 1/2 cup of cooked, shredded, unsalted chicken or turkey breast to the vegetable layer before pouring over the eggs.
To lower phosphorus and protein, use a mix of 5 whole eggs and 10 egg whites. Ensure all vegetables used are low in potassium, like bell peppers and onions. Portion control is key.
Use a bag of pre-chopped onions and peppers to save on prep time. You can also make these in a greased muffin tin for individual portions, reducing bake time to 15-18 minutes.
Eggs provide high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
This recipe is completely free of added salt, which is beneficial for maintaining healthy blood pressure levels and overall cardiovascular health.
Bell peppers and onions provide Vitamin C and antioxidants, while eggs are a good source of Vitamin D, B12, and choline, which supports brain health.
Being low in calories and high in protein, these frittata squares can help with satiety, reducing overall calorie intake and supporting weight management goals.
Yes, it's a very healthy option. It's packed with protein from eggs, rich in vitamins from the vegetables, and is completely free of added salt, making it excellent for heart health and blood pressure management.
Each square has approximately 80-100 calories, depending on the exact size of your eggs and vegetables. It's a light yet satisfying, low-calorie breakfast or snack.
Store them in an airtight container in the fridge for up to 4 days. To reheat, microwave a square for 30-45 seconds until warmed through. They are also delicious cold.
Absolutely. Once cooled, wrap each square individually in plastic wrap or foil, then place them in a freezer bag. They can be frozen for up to 2 months. Thaw overnight in the fridge or microwave from frozen.
This recipe is specifically designed for low-sodium diets. It relies on the natural sweetness of the vegetables and the aroma of herbs and spices for flavor, proving that food can be delicious without added salt.
