One of my favorite breakfast 'treats' when shopping at Trader Joe's are their Egg Frittatas with Swiss Cheese and Cauliflower. Since we don't have a TJ's less than an hour-and-a-half away (sigh), I came up with my own version that comes together quickly, adds a bigger protein punch than the original thanks to the addition of cottage cheese into the egg custard, and comes in at only about 101 calories per. Mornings are always busy around here, so having these meal-prepped and ready to go is such a time-saver, and they're a delicious start to the day, perfect after a workout, or a great lunch option served alongside a simple salad.
INGREDIENTS
- 1 dozen Large Eggs, Cracked
- 10 oz Package Riced Cauliflower, Frozen
- 1 Cup Low-Fat Cottage Cheese
- ½ Cup Milk
- 1 Cup Grated Gruyere & Swiss Cheese Blend
- ¼ C. Scallions, Chopped
- Nutmeg to taste
- Salt and Pepper to taste
- Pam or Preferred Cooking Spray
INSTRUCTIONS
Step 1: Preheat the oven to 350℉ and gather all of your ingredients and equipment.
Step 2: In a blender, process the eggs. Then add in the cottage cheese and riced cauliflower, and blend everything together.
Step 3: Pour the mixture into a large mixing bowl and in the milk.
Step 4: Mix in shredded cheese.
Step 5: Add in scallions, and, using a Microplane (or other fine grater), season with freshly grated nutmeg (a little bit goes a very long way, so use sparingly!), along with salt and pepper, to taste. Whisk everything together.
Step 6: Spray your muffin pans with Pam or other cooking spray. This will keep your mini frittatas from sticking to the pan once they are cooked and make them easier to remove. Carefully pour some of your egg custard mixture into a glass liquid measuring cup and begin filling each cavity of your prepared muffin tins approximately ⅔ of the way full.
Step 7: Bake in a preheated oven for about 30-35 minutes. You can check for doneness by pressing gently over the center of each frittata. If there is any wiggle, or if the centers do not pop back quickly, return to the oven for a few extra minutes.
Step 8: Allow to cool in the pan for a few minutes before trying to remove the frittatas. Don't worry if they have puffed up slightly higher than expected- as they cool, then will set and shrink to a normal height.
If they give you any trouble popping out of the tin, simply run an offset spatula or a standard kitchen knife along the outside of each one and they should release easily.
Step 9: Store your mini frittatas in the fridge and serve throughout the week for breakfast paired with fresh fruit, or for lunch alongside a simple salad.
Mini Frittatas can also be frozen by placing two each in individual snack size Ziploc bags, and store altogether in a large, gallon-sized bag. Wrap frittatas with paper towels and microwave for approximately one minute to reheat.
Cheesy Cauliflower Mini Frittatas
Equipment
- Large Mixing Bowl
- Rubber Spatula
- Whisk
- 2 12-Cavity Muffin Tins
- Glass Measuring Cup with a Spout
- Small, Off-Set Spatula or Kitchen Knife
Ingredients
- 1 Dozen Large Eggs, Cracked
- 10 oz Package Riced Cauliflower, Frozen
- 1 Cup Low-Fat Cottage Cheese
- ½ Cup Milk
- 1 Cup Grated Gruyere & Swiss Cheese Blend
- ¼ C. Scallions, Chopped
- Nutmeg to taste
- Salt and Pepper to taste
- Pam or Preferred Cooking Spray
Instructions
- Pre-heat the oven to 350℉ and gather all of your ingredients and equipment.
- In a blender, process the eggs. Then add in the cottage cheese and riced cauliflower, and blend everything together.
- Pour the mixture into a large mixing bowl and in milk.
- Mix in shredded cheese.
- Add in scallions, and, using a Microplane (or other fine grater), season with freshly grated nutmeg (a little bit goes a very long way, so use sparingly!), along with salt and pepper, to taste. Whisk everything together.
- Spray your muffin pans with Pam or other cooking spray. This will keep your mini frittatas from sticking to the pan once they are cooked and make them easier to remove. Carefully pour some of your egg custard mixture into a glass liquid measuring cup and begin filling each cavity of your prepared muffin tins approximately ⅔ of the way full.
- Bake in a preheated oven for about 30-35 minutes. You can check for doneness by pressing gently over the center of each frittata. If there is any wiggle, or if the centers do not pop back quickly, return to the oven for a few extra minutes.
- Allow to cool in the pan for a few minutes before trying to remove the frittatas. Don't worry if they have puffed up slightly higher than expected- as they cool, then will set and shrink to a normal height. If they give you any trouble popping out of the tin, simply run an offset spatula or a standard kitchen knife along the outside of each one and they should release easily.
- Store your mini frittatas in the fridge and serve throughout the week for breakfast paired with fresh fruit, or for lunch alongside a simple salad. They can also be frozen by placing two each in individual snack size Ziploc bags, and store altogether in a large, gallon-sized bag. Wrap (or cover) frittatas with paper towels and microwave for approximately one minute to reheat.
