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Fluffy baked egg squares packed with colorful bell peppers, mushrooms, and onions. This low-sodium recipe is perfect for a healthy meal prep breakfast or a light lunch, ready in under an hour.
Preheat oven and prepare the baking dish
Sauté the vegetables
Prepare the egg mixture
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Fluffy baked egg squares packed with colorful bell peppers, mushrooms, and onions. This low-sodium recipe is perfect for a healthy meal prep breakfast or a light lunch, ready in under an hour.
This american recipe takes 50 minutes to prepare and yields 4 servings. At 214.22 calories per serving with 14.39g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch.
Combine and bake the frittata
Cool, cut, and serve
Replace the milk with unsweetened almond or soy milk and use a dairy-free shredded cheese alternative.
Add 1/2 cup of cooked, diced chicken breast or turkey sausage along with the vegetables for an extra protein boost.
To make this more kidney-friendly, use only egg whites (from 12 eggs), omit mushrooms, and replace bell pepper with cabbage. Ensure cheese is low-phosphorus and omit salt entirely. This will further reduce sodium, potassium, and phosphorus.
Use a bag of pre-chopped mixed vegetables to save on prep time. Sauté them directly from the bag.
Eggs provide high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
Bell peppers and other vegetables offer a great source of vitamins like Vitamin C and A, which support a healthy immune system and vision.
This recipe is intentionally low in sodium, which can help manage blood pressure and reduce the risk of heart disease.
Making a batch of these squares provides a ready-to-go, healthy meal option, helping you avoid less healthy choices during a busy week.
Yes, it's a very healthy dish. It's packed with protein from eggs and loaded with vitamins and fiber from the vegetables. This low-sodium version is particularly good for heart health and blood pressure management.
A serving of two squares contains approximately 180-220 calories, making it a light yet satisfying meal. The exact count depends on the specific vegetables and cheese used.
Store the cooled squares in an airtight container in the fridge for up to 4 days. You can reheat them in the microwave for 30-60 seconds or enjoy them cold or at room temperature.
Absolutely! Divide the mixture among greased muffin tins and bake for 15-20 minutes. This creates perfectly portioned frittata cups.