Cheeses, veggie-loose, and full of protein, these easy meal Frittata Puffs with cheese and broccoli are my recipe for manual snacks, fast dinners or a favorite box. Prepared in just 12 minutes with simple staples such as eggs, milk, cheese and broccoli, these little frittata bites are a favorite family that children and parents love.
Why will you love these mini frittata puffs
- Made with everyday ingredients: eggs, broccoli, cheese, milk and herbs.
- Quick and hands: Just hit, throw and bake.
- Perfectly portable: Place them in lunch boxes, snacks after school or pre-interactivity.
- Kids -friendly and flexible: exchange your child’s favorite vegetables and cheeses.
- Nourishing dense: Eggs bring 14 essential nutrients (such as protein, iron, vitamin D and choline for brain health), while broccoli adds fibers to keep children satisfied.
Whether you call them egg muffins, frittata bites, or mini fritta puffs, these are a key home!
Ingredients you will need
- Chopped with broccoli steam (or other cooked vegetables)
- Chopped cheddar cheese (or marble)
- Eggs
- Milk (any kind of use at home)
- Garlic powder (optional)
- Pinch of salt and pepper
- Chopped green onion or parsley (optional)
How to make mini Frittata Puffs (step by step)
Preheat the oven to 375 ° F and well lubricate a mini tin muffin. In a middle bowl, beat the eggs and milk together. Mix garlic powder, salt, pepper and optional herbs.
Fold in broccoli and chopped cheese until combined.
Look at the mixture in mini muffin cups, filling about each ¾ full.
Bake for 13-15 minutes, until slightly golden on top.
Tips and exchanges from a diet mom
Veggie swaps: Peppers, zucchini, spinach, cauliflower or sautéed onions all work beautifully.
Flavor amplifiers: Try smoked paprika, Italian herbs or even ham or black beans for extra protein.
Steps approved by children: Serve with ketchup, salsa or tzatziki for variety.
Magic make-ahead: These freezing perfectly – just pop a little in boxes lunch directly from the freezer and will thaw until noon.
Batch cooking: Double the recipe and bake in two rounds for easy meal preparation.
Why these mini fritta puffs are family basic
With three children and a busy schedule, these mini fritta puffs save me weekly, in lunch boxes and snacks. Their manual size makes them ideal for small fingers, and the crunchy outside with fluffy means even earns the Egg-Hesitant Eaters.
In addition, it is a recipe that children can help with cheese, break eggs or get herbs and dip. They feel involved, take a break from the kitchen and we all end up with a nutritious, portable snack.
Try these other meal -friendly egg recipes:
Easy meal frittata puffs with cheese and broccoli
These easy Frittata meal suck with cheese and broccoli are the perfect manual snack, the addition of lunch box or fast dinner. A kid-friendly, protein-gemstone recipe ready in just 12 minutes.
- 1 cup steamed broccoli Cut the tiny for selective eaters
- 4 eggs inverted
- 1/4 cup milk Non -sugar and not bent if you are using non -dairy milk
- 3/4 cup chopped cheddar or marble cheese
- 1/4 Tsp powder optional
- 1/4 Tsp Every salt and pepper
- 1 Tbsp chopped green onion or parsley optional
Preheat the oven to 375 ° f/190 ° C and lubricate a mini muffin or silicone cup line. Steam the broccoli, if needed, or just use Broccoli with steam.
Mix eggs and milk in a medium bowl until mixed. Mix garlic powder, salt, pepper and optional onion or parsley if you use.
Fold in broccoli and chopped cheese until well paired. The mixture should look a heavy, not heavy egg.
Look at the mixture in the mini muffin cups, filling about 3/4 full.
Bake for 13 to 15 minutes or until set and gold on top. Do not exceed – then the smell of “Eggy” may grow.
Cool completely before storing in the refrigerator. These mini Frittatas maintain up to 4 days and can be consumed cold or gently re -reviewed.
When I use chopped parsley, I like to add 1/4 to 1/2 teaspoon onion powder for a tasty perforation. In Steam Broccoli: In a small saucepan, add an inch of water and a steam basket (if you have one). Bring the water to boil, add the broccoli and cover. Immediately lower the heat to medium low and steam for 10 to 13 minutes until the fork is formed.
Sarah Remmer, RD, is a registered dietitian and mom of three, specializing in family and pediatric diet. Is the founder of Dietary collective And he has almost 20 years of experience helping families feel confident about their children’s nutrition.
