Pecan and Veggie Mini Frittatas (2)
Photo courtesy of A Couple Cooks

Pecan & Veggie Mini Frittatas

Submitted by: A Couple Cooks

These easy mini frittatas are just what you need for a quick nutritious breakfast or lunch! Filled with pecans and veggies, make them ahead to grab and go.

Ingredients

  • 1/2 cup roughly chopped pecans
  • 1/3 cup thinly sliced green onions
  • 1/3 cup diced jarred roasted red peppers*
  • 8 large eggs
  • 1/4 cup milk
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper
  • 1/3 cup shredded Parmesan cheese (or shredded cheese of any type)
  • Butter, for greasing

Method

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Grease a 12-cup muffin tin generously with butter.
  3. Roughly chop the pecans. Thinly slice the green onions. Dice the roasted red peppers.
  4. In a medium bowl, whisk together the eggs, milk, garlic powder, smoked paprika, kosher salt, and a few grinds of black pepper. Divide the mixture evenly into the muffin cups (fill them about halfway). Sprinkle the shredded Parmesan cheese evenly into each cup. Then top with the green onions, then the red peppers. Finish by adding the pecans, divided evenly between the cups.
  5. Bake for 20 to 25 minutes until golden brown and puffed. (When you remove them from the oven, they’ll immediately start to deflate and will continue deflating as they cool.) Allow to cool for 5 minutes in the tin, then remove. Eat immediately, refrigerate up to 4 days, or freeze up to 3 months. They work great as an on-the-go breakfast or lunch, and are good at room temperature or cold (don’t need to be reheated).

*Jarred roasted red peppers are usually available near the olives and other canned vegetables.

Nutrition facts

Calories

190

Fat

14 g

Sat Fat

3.5 g

Sodium

440 mg

Carbs

3 g

Fiber

1 g

Protein

11 g

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Pecans possess many impressive health benefits.

When it comes to America’s native nut, great taste is just the beginning. Heart-healthy with power-packed protein, this nutrient-dense nut boasts multiple health-promoting nutrients and bioactive compounds. The pecan has rightfully earned its reputation as a nutrition powerhouse.

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