Keto, Low-Carb, Easy Mini Frittatas with Bacon Broccoli, and Red Pepper are perfect for brunch, a gathering, or simply for every day.
When it comes to food that's been misunderstood for many years, eggs generally come to mind. At one point, eating eggs was considered to be as bad as smoking cigarettes. CRAZY!
But luckily science and research have improved over the years and accurate information has slowly made its way into the mainstream. Though there are plenty of people who will shun egg yolks in favor of egg white, the majority understand the benefits and nutrients obtained from the whole egg.
In years past, eggs were associated with heart disease due to its high cholesterol level but as we've learned, cholesterol alone does not lead to blocked arteries and heart disease.
Eggs are a fantastic source of key nutrients aside from just being versatile and delicious. But it's important to consider the source of the egg. Ideally, whenever possible consider purchasing eggs that come from pasture-raised chickens. The below chart will outline why this is important.
Benefits of pastured eggs
Your brain requires cholesterol in order to function. "While your brain represents about 2-3% of your total body weight, 25% of the cholesterol in your body is found in your brain, where it plays important roles in such things as membrane function, acts as an antioxidant, and serves as the raw material from which we are able to make things like progesterone, estrogen, cortisol, testosterone and even vitamin D." Research has concluded better memory function in the elderly population who consumed a diet high in cholesterol. Eggs contain HDL cholesterol, which is the one we want.
High in Omega 3s
While all egg yolks contain some level of omega 3 fatty acids, the feed that chickens ingest plays a role, as you see in the above chart. Free-range eggs contain nearly 3 times more omega 3s than conventional eggs from caged chickens. As I've talked about in previous posts, a diet rich in omega 3s can decrease inflammation in the body, prevent heart disease, and supports joint and brain health.
Good source of choline
The recommended dose for choline is 550 mg/day for men and 425 mg/day for women. Just one egg yolk provides 115 mg of choline. Choline is important as it helps the body absorb fat. Fat is critical for the creation of cells and cell membranes. It also supports brain function and leads to improved cognitive function. It also aids with muscle performance and heart function among other things. "Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements and thus the susceptibility to choline deficiency-induced fatty liver disease."
Support eye health
Eggs contain Lutein and Zeaxanthin, which are powerful antioxidants that build up in the retina. They help protect against oxidative stress and may protect against macular degeneration, which so often happens particularly as we age.
Great source of protein
Just one egg contains 6 grams of protein, which is essential for all tissues and structural functions in our body. The recommended daily intake is "0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman" Aside from getting enough protein, it's important to note that getting too much protein can have a negative effect on renal, vascular, and digestive health. So it is vital that we find an optimal balance from a high-quality source, such as pasture-raised eggs.
Aside from the fact that eggs are nutritious, widely available, and delicious, eggs are versatile and our family eats them every single day in one form or another. This is a favorite way to fancy up the everyday egg and make it a little more special. It's perfect for brunch!
Easy Mini Frittatas with Bacon Broccoli and Red Pepper
- Whole 30
- Gluten, Dairy, and Grain-Free
- Perfect for entertaining or any day
- Great at room temperature or hot
- Nutritious and delicious
- Great for kids
- Ready in under 20 minutes
Ingredients for Mini Frittatas
- Pastured eggs
- Cooked broccoli
- Red bell pepper
- Ground pepper
- Fresh Italian parsley
Making Mini Frittatas with Bacon Broccoli and Red Pepper
Step 1. Preheat oven to 350. Start by cooking your bacon either in the pan or the micro. If you're going the microwave route, line a plate with paper towels and place your bacon on them. Cover with another piece and microwave for 2-3 minutes, depending on the strength. Whichever method you choose, don't discard the bacon fat from the pan or paper towels.
Step 2. Finely chop the bacon and set aside.
Step 3. Beat your eggs with a whisk until they’re fully incorporated. Add the rest of the ingredients and whisk again until fully combined. Set aside.
Step 4. Grease the muffin tin with the bacon fat and slowly scoop out a little of the egg mixture into the muffin tin - filling each about ¾ of the way. Cook for 15-20 minutes or until set. The way to check is to press with your finger and see if the egg has hardened. Once fully cooked, let cool for 5 minutes (if you can resist).
* They're also great at room temperature and store well in the fridge for up to 2 days.
Tips and substitutions for mini frittatas
If you're vegetarian, you can try these without bacon or use vegan bacon, which will work perfectly. Alternatively, you can also try chopped up breakfast sausage in the mix
Bell Pepper and Broccoli
You can use any vegetable you'd like in these frittatas, such as chopped up cooked onion, mushrooms, spinach, or cooked cauliflower.
- 8 pastured eggs
- ½ cup cooked broccoli cut into small pieces
- ¼ cup red pepper finely chopped
- 3 strips bacon
- ½ teaspoon salt
- ¼ teaspoon pepper
- 1 tablespoon fresh chopped Italian parsley
1. Preheat oven to 350. Start by cooking your bacon either in the pan or the micro. If you’re going the microwave route, line a plate with paper towels and place your bacon on them. Cover with another piece and microwave for 2-3 minutes, depending on the strength. Whichever method you choose, don’t discard the bacon fat from the pan or paper towels.
2. Finely chop the bacon and set aside.
3. Beat your eggs with a whisk until they’re fully incorporated. Add the rest of the ingredients and whisk again until fully combined. Set aside.
4. Grease the muffin tin with the bacon fat and slowly scoop out a little of the egg mixture into the muffin tin – filling each about ¾ of the way. Cook for 15-20 minutes or until set. The way to check is to press with your finger and see if the egg has hardened. Once fully cooked, let cool for 5 minutes (if you can resist).
* These mini frittatas will store in the fridge for up to 2 days.
Nutrition Information:Yield: 24 Serving Size: 1
Amount Per Serving: Calories: 32Total Fat: 2gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 63mgSodium: 98mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 3g