Low-Carb Baked Mini Frittatas with Broccoli and Three Cheeses
I love these Low-Carb Baked Mini Frittatas with Broccoli and Three Cheeses, and they can be made in any type of ramekin or small baking dishes if you don’t have the tart pan I used. This easy and tasty breakfast idea is low-carb, Keto, low-glycemic, gluten-free, and South Beach Diet friendly. Use the Diet-Type Index to find more recipes like this one.
I love the idea of little mini frittatas that are a whole-breakfast serving size, and back in 2010 I made some in a crockery muffin pan designed to make four large muffins. But although the original version of these mini frittatas were delicious, they were never a huge hit on the blog, and I always thought they could be improved even though I never got back to it until now. Then recently I remembered the Williams Sonoma Tart Pan I’m so infatuated with and thought about how perfect that pan would be for these Low Carb Baked Mini-Frittatas with Broccoli and Three Cheeses. (And the pan is on sale right now, and no, William Sonoma is not paying me anything to advertise it!)
So I just had to try again on this recipe for a better result, and wow, was it ever a winner. If you’re familiar with my recipes for egg muffins or cottage cheese and egg breakfast muffins, I want to tell you how these mini frittatas are different from those baked breakfast dishes. The obvious difference is that it only takes one mini frittata for a serving, and they’re eaten with a fork. But there are also differences in texture. The mini frittatas have more veggies and cheese than they do egg compared to the egg muffins, which gives them a slightly denser texture and lots of flavor. And yes, technically frittatas are cooked in a pan on the stove and then browned in the oven, but I still think the name mini frittata is perfect for this type of dish.
I tested out the new-and-improved version of Low-Carb Baked Mini Frittatas with Broccoli and Three Cheeses with Jake at the end of a long cooking day when we weren’t really very hungry, and we still gobbled them up! Of course if you don’t want to buy a fancy tart pan, these can certainly be made in large silicone baking cups, a regular large muffin pan, or any kind of individual large ramekins or little tart pans and they might be just slightly different sized than the ones I made. But if you do decide you want the pan (which I love, love, love) look after the recipe for more ideas of what to make in it!
Preheat oven to 375F and spray the Williams Sonoma Tart Pan (or whatever baking container you’re using) with non-stick spray. Chop enough broccoli to make 2 1/2 cups, then microwave on high 1-2 minutes, or just until it’s barely starting to cook. Divide broccoli among the tart wells and top with cheddar cheese and Parmesan cheese. Put the cottage cheese in a fine-mesh colander and rinse with cold water, then let it drain.
While cottage cheese drains, beat the eggs with Spike seasoning (if using), and a little fresh ground pepper. Mix the cottage cheese with the eggs and pour it into the tart wells, dividing evenly among the 6 of them. Then use a fork and gently “stir” so the broccoli-cheese-egg-cottage cheese mixture is well combined. Bake 30 minutes, or until mini-frittatas are set and starting to brown. (They will puff up a bit when they cook and settle down a little as they cool.)
Serve hot, with sour cream, salsa, or hot sauce to add at the table if desired.
What Else Have I Made in This Beautiful Tart Pan:
Crustless Breakfast Tarts with Mushrooms and Goat Cheese
Cheesy Crustless Low-Carb Zucchini Breakfast Tarts
Crustless Breakfast Tarts with Asparagus and Goat Cheese
Southwestern Crustless Breakfast Tarts
Crustless Tomato-Basil Breakfast Tarts with Mozzarella and Goat Cheese
More Frittatas or Mini Frittatas for Breakfast:
Spinach Bell Pepper Frittata ~ That Skinny Chick Can Bake
Avocado Frittata with Cotija and Mozzarella Cheese ~ Kalyn’s Kitchen
Mini Frittatas with Spinach and Red Pepper ~ Rachel Cooks
Greek Frittata with Zucchini, Tomato, Feta, and Herbs ~ Kalyn’s Kitchen
Asparagus and Gruyere Frittata ~ Fifteen Spatulas
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Low-Carb Baked Mini-Frittatas with Broccoli and Three Cheeses
- 2 1/2 cups broccoli flowerets (cut into small, bite-sized pieces)
- 1 cup grated cheddar cheese
- 6 T coarsely-grated Parmesan cheese
- 8 eggs
- 1 cup cottage cheese (rinsed, then drained)
- 2 tsp. Spike seasoning (or use other all-purpose seasoning of your choice)
- fresh-ground black pepper to taste
- Preheat oven to 375F/190C. SprayWilliams Sonoma Tart Pan or muffin cups with non-stick spray.
- Cut broccoli into small, bite-sized flowerets. (If you cut through the broccoli stem and then pull the floweret part apart, you can avoid the mess from broccoli “crumbs” on the cutting board.)
- Put broccoli into a bowl or large measuring cup, cover with cling wrap, and microwave on high for about 1-2 minutes, or until broccoli just starts to cook. Divide broccoli among the tart wells. Put a generous pinch of cheddar cheese on top of the broccoli, then add coarsely-grated Parmesan on top of the cheddar.
- Put the cottage cheese into a fine-mesh colander, rinse with cold water, and let drain. Break eggs into a glass measuring cup with a pour spout, and beat with a fork until egg yolks and whites are combined. Add drained cottage cheese, Spike seasoning or other seasoning, and black pepper, and stir to combine.
- Pour egg mixture over broccoli and cheese, dividing the eggs evenly among the tart wells. Stir gently with the fork so ingredients are evenly distributed.
- Bake for about 30 minutes, or until eggs are firm and frittatas are starting to get slightly browned on top. Serve hot, topped with a dollop of sour cream, salsa, or hot sauce if desired.
- Frittatas can be kept in the fridge for several days and microwaved to reheat. Don’t microwave for more than about a minute or the eggs will get rubbery.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Low-Carb Baked Mini Frittatas with Broccoli and Three Cheeses would be great for low-carb, Keto, or low-glycemic diet plans. If made with low-fat cheese and low-fat cottage cheese, they would make a great breakfast for any phase of the South Beach Diet.
Find More Recipes Like This One:
Use the Recipes by Diet Type index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
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