Mini Meatless Frittatas are light and extremely. It is important to me that these mini frittata cups fill you up with a nutrition, healthy fats, and proteins.

Oh, also just to mention that it’s an easy, warm and comforting breakfast.

I am back now and with one more delicious and nutritious recipe. They are really a perfect portion size if you are watching what you eat.

I added a few extra ingredients as I like my frittata bit richer. I am so glad that I did because these are so delicious.

For the frittata, I like to use whatever I have on the hand, or what is in the season. So be creative, chop some veggies, mix few eggs, and bake this to the golden perfection. I know you and your family will love it.

HAPPY COOKING!

If you make a recipe inspired by me @sandraseasycooking ⬅please tag me and use➡ #sandraseasycooking

OTHER FRITTATA RECIPES YOU MIGHT LIKE:

Mushroom Frittata

Scallion-Mushroom Frittata

Yield: 9 to 10 Mini Frittatas

Mini Meatless Frittata Cups

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This is light, delicious and what's important fills you up with a nutrition, healthy fats, and proteins, not to mention that it's an easy, warm and comforting breakfast.

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Ingredients

• 1 teaspoon Olive Oil
• 2 Shallots chopped (or use 1/3 cup red onions, chopped)
• 2 Scallions chopped
• 1 garlic clove finely minced
• 2 medium size Sweet Mini Peppers chopped (I used red and orange)
• 1 Roma Tomato diced
• 2 packed cups baby spinach, chopped (or defrost 1 cup of frozen, squeeze any liquid out)
• 2 tbsp Milk any on hand
• Salt and ground black pepper to taste
• 1 teaspoon Dried Parsley + for garnish
• EGG MIXTURE:
• 4 large eggs
• 2 Egg Whites
• ½ Tbsp. All-purpose flour
• ¼ tsp. ground black pepper
• Salt to taste
• TOPPING:
• Cheese – I used Mexican Blend but you may use any blend or Mozzarella, Smoked Gouda or perhaps feta cheese.

Instructions

1. Preheat the over to 375 degrees Fahrenheit
2. In a skillet or a saute pan add 1-2 teaspoon of olive oil and saute sliced shallots, minced garlic, chopped scallions, diced peppers, and tomato.
3. Cook for about one minute, stirring frequently, then add chopped spinach, if the spinach is frozen: Place in a colander or strainer, run cool water over the vegetables until thawed, and drain (squeeze water from spinach). Or place the package in a resealable plastic bag, and submerge in cold water until thawed. Add spinach to the skillet or a saute pan and cook for a minute or so.
4. Add about 2 tablespoons of milk and stir. Any milk on hand.
5. Add seasoning; Sea salt and ground black pepper to taste, and a teaspoon of dried parsley.
6. Lightly oil each cupcake cup all around it, then add about a tablespoon full of sauteed veggie mixture.
7. Mix eggs with eggs whites then add 1/2 Tablespoon of all-purpose flour, or 1 1/2 teaspoons (one and a half teaspoons) of arrowroot starch, potato starch or cornstarch. Add a pinch of salt because you will not need more than that, and 1/4 teaspoon of ground black pepper. Mix everything well to combine.
8. Now, pour the egg mixture over the veggies leaving just enough room for frittata to rise so do not our eggs all the way to the edge (leave about 1/4 of an inch/ 0.6 cm).
9. Using a form mix eggs and veggies just a bit to combine.
10. Add a good sprinkle of shredded cheese on the top and bake for about 25 minutes.
11. Allow it to cool down for about 2-3 minutes before pulling frittatas out of the cups. You may use a butter knife to go around the cup to separate the frittata from the pan just in case

Notes

You may use other vegetable, breakfast sausages, or bacon for this dish. These could be placed in the fridge for up to 5 days. Make sure it is cooled down completely before placing them in the fridge and they need to be in an airtight container or a Ziplock bag. Make sure to heat them before eating.



Nutrition Information:

Yield:

5

Serving Size:

2
Amount Per Serving: Calories: 196Total Fat: 12gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 208mgSodium: 509mgCarbohydrates: 8gFiber: 2gSugar: 4gProtein: 14g

This data was provided and calculated by Nutritionix. Nutrition information isn’t always accurate, but we try our best.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

A delicious and healthful recipe, Air Fryer Ginger Turmeric Cauliflower over Yogurt combines the aromatic mixture of ginger and turmeric with the nutty flavor of roasted cauliflower.

This delicious creation is rich in antioxidants, nutrients, and taste. This dish will fulfill your cravings whether you’re seeking for a side dish or the main entrée for a vegetarian supper. The yogurt cools the palette after each bite by adding a smooth and creamy ingredient.

TAP HERE FOR MORE MEATLESS RECIPES LIKE THIS.

There are several health advantages to this dish in addition to its great flavor. Caoliflower, a cruciferous vegetable also known as Brassica vegetable is high in fiber, vitamins, and minerals. It’s one of those Veg that I really love muching raw, but also roasted like this.

It is an excellent supplement to any diet because it is low in calories and high in antioxidants. Conversely, turmeric and ginger are well known for their ability to support a healthy immune system and their anti-inflammatory qualities among many other health benefits.

Even while this dish is typically served vegetarian, it goes well with a wide range of meats; fish, chicken, or any other protein you like will all work well together to enrich and balance the taste of the dish.

The charred notes from the grilled meat combined with the roasted cauliflower and creamy yogurt create a symphony of flavors that will tantalize your taste buds.

CLICK HERE FOR MORE TASTY VEG RECIPES

As a firm advocate of balanced meals, I believe this Air Fryer Ginger Turmeric Cauliflower over Yogurt dish is the perfect addition to any meal. The combination of savory and a bit sweet flavors creates a harmonious balance.

Also, using the air fryer for this recipe will give you crispy and flavorful Ginger Turmeric Cauliflower with a fraction of the oil used in traditional roasting.

Now, when we are mentioning oven roasting, then you can roast these for 20-25 minutes, or until you reach a texture to your liking. If you do not have an air fryer you can use the convection mode feature which is built-in nowadays on most newer range ovens

Convection ovens and air fryers are somewhat similar appliances. Both of them function by using a fan to circulate hot air, which gives food a more uniform, quicker cooking, as well as a crispier texture. Obviously, you can’t use it for everything, but for roasting, it is perfect.

Whether you serve it as a side dish or make it the centerpiece of your meal, this delightful creation is sure to impress. I encourage you to give it a try and let me know what you think!

If you try making this simple dish, Air Fryer Ginger Turmeric Cauliflower over Yogurt, let me know here or over social media. Don’t forget to follow me on Instagram, Facebook or Pinterest; search @sandraseasycooking 

Happy Cooking!

Yield: 4

Air Fryer Ginger Turmeric Cauliflower over Yogurt

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Using the air fryer for this recipe will give you crispy and flavorful Ginger Turmeric Cauliflower.

Prep Time 5 minutes

Cook Time 18 minutes

Total Time 23 minutes

Ingredients

• 1 head of cauliflower, cut into florets
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground ginger
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Yogurt:

• 1 cup of plain yogurt
• 1 pinch of salt and black pepper, or to taste
• 1 teaspoon lemon or lime juice

Topping options: toasted seesame seeds, nuts or salted pumpkin/sunflower seeds

Instructions

1. In a large bowl, toss the cauliflower florets with olive oil, turmeric, ginger, salt, and pepper until evenly coated.
2. Set the air fryer to 375°F (190°C).
3. Place the seasoned cauliflower in the air fryer basket in a single layer, making sure not to overcrowd.
4. Cook in the air fryer for 15-18 minutes, shaking the basket halfway through the cooking time to ensure even cooking. Once the cauliflower is golden brown and tender, remove it from the air fryer.
5. Garnish with fresh parsley if desired and serve hot over yogurt seasoned with salt, pepper and a bit of lemon juice.

Notes

Regular plain yogurt can definitely be used with Greek yogurt, however Greek yogurt has the potential to have twice as much protein per serving.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 136Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 3mgSodium: 169mgCarbohydrates: 12gNet Carbohydrates: 8gFiber: 4gSugar: 7gProtein: 6g

This data was provided and calculated by Nutritionix. Nutrition information isn’t always accurate, but we try our best.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest