Black Bean Frittata Bites
Black Bean Frittata Bites is a great recipe for breakfast on the go or anytime snack. These egg muffins are loaded with healthy ingredients!
These egg bites are easy to make, super healthy, and an excellent source of protein and fibre. Terrific for breakfast or to pack in a school lunch box. Fuel to keep you going throughout the day! The addition of black beans to these egg bites pack some serious flavor and nutrition. Beans are an excellent source of protein, low in fat and high in fibre and great to include in so many recipes.
When I am looking to get back to a healthy eating routine I search for recipes that are low in calories, meatless, protein-dense and delicious!
For this recipe I used dried black beans which must be soaked overnight for 8-24 hours, then boiled until tender.If you prefer, you can use canned beans which are ready to use. Black Bean Frittata Bites include veggies such as bell peppers and carrots. A great boost of flavor that makes these mini egg muffins even healthier! Change them up any way you like with your favorite veggies.
How to make frittata bites.
Saute the vegetables until slightly tender, about 5 minutes.
Add the black beans and cook for an additional 2-3 minutes.
Mix the eggs, milk, salt, pepper and combine with the vegetable bean mixture.
Pour into mini muffin pan, top with cheese and bake in 350ºF oven for 20 minutes.
Black Bean Frittata Bites
Ingredients
- 1 cup black beans canned or pre-soaked
- 5 eggs
- 2 tablespoons milk
- 1/2 cup red bell pepper chopped
- 1/2 cup green bell pepper chopped
- 1/2 cup fresh carrots finely chopped
- 1/2 cup red onion finely chopped
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 3/4 cup cheddar-mozzarella cheese shredded
Instructions
Prepare the beans
- If using dried black beans, remove any shrivelled or broken beans. Rinse under cold running water. Soak 1/2 cup dried beans in 1 1/2 cups of cool water overnight (8-12 hours). Rinse and strain. Next, combine soaked beans with water, bring to a boil and simmer for 60 to 90 minutes until beans reach desired tenderness.
- For a quick and easy method, simply substitute the dried beans with canned black beans. No need to soak or pre-cook canned beans. Canned black beans should be rinsed with cool running water and strained.
Instructions for making the frittatas
- Preheat the oven to 350º F.
- Using a large skillet saute the vegetables until slightly tender, about 5 minutes.
- Stir in the black beans and cook for additonal 2-3 minutes.
- In a large bowl, using a fork, whisk together the eggs, milk, salt and pepper.
- Stir in the bean and vegetable mixture.
- Scoop about a 1/4 cup of the mixture into mini muffin pans. This recipe should make approximately 24 egg bites.
- Top with shredded cheddar and mozzarella cheese.
- Bake in oven at 350º F for 20-25 minutes.
- Serve warm or cool and refrigerate.
Nutrition
Awesome recipe! Also, the photos are stunning. ART & the Kitchen, indeed!
Thank you kindly Jennifer!
These frittata bites look so delicious!! Thank you for sharing the recipe with us!
thank you Isadora
yummy!!! :O
Hi! How long are they good in the fridge for, also how do they freeze?
Carina, they would be good in the fridge for 2 days, freezer in airtight container for 1 month.