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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
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 215 calories per serving with 14.36g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or lunch.
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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.
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