Zucchini Scallion Frittata Cups: A Delicious and Healthy Breakfast or Brunch

Are you looking for a quick, easy, and healthy breakfast or brunch option? Look no further than these delightful zucchini scallion frittata cups! These little powerhouses are packed with flavor, protein, and nutrients, making them the perfect way to start your day or fuel a midday craving. They are also incredibly versatile and can be customized with your favorite ingredients. This recipe is perfect for meal prepping, as the frittata cups can be stored in the refrigerator for up to four days or frozen for longer storage. They are also a great way to use up extra zucchini during the summer months.

## Why You’ll Love These Frittata Cups

* **Healthy and Nutritious:** Zucchini is a low-calorie vegetable rich in vitamins, minerals, and antioxidants. Eggs are a great source of protein and healthy fats, keeping you feeling full and satisfied. Scallions add a mild onion flavor and a boost of vitamins and minerals.
* **Easy to Make:** These frittata cups require minimal prep time and can be baked in just 20 minutes. The recipe is simple enough for even beginner cooks.
* **Versatile:** Feel free to add other vegetables, cheeses, or herbs to customize the flavor to your liking. Consider adding mushrooms, bell peppers, spinach, feta cheese, or parmesan cheese.
* **Perfect for Meal Prep:** Make a batch of these frittata cups on Sunday and enjoy them throughout the week for a quick and healthy breakfast or snack.
* **Kid-Friendly:** These frittata cups are a great way to sneak in some extra vegetables for picky eaters. The individual cup format makes them easy for kids to handle and enjoy.
* **Portable:** These cups are easy to transport, making them a great option for a picnic, potluck or on-the-go snack.

## Ingredients You’ll Need

Before you start, gather these simple ingredients:

* **Eggs:** The foundation of our frittata cups. Use large eggs for the best results. Aim for free-range and organic eggs when possible.
* **Zucchini:** The star of the show! Choose firm zucchini with smooth skin. Grate it for easy incorporation into the egg mixture. Ensure to squeeze out the excess moisture from the grated zucchini using a clean kitchen towel or cheesecloth.
* **Scallions:** Add a mild onion flavor and a touch of freshness. Thinly slice the scallions, both the white and green parts.
* **Cheese (Optional):** Cheese adds flavor and creaminess. Shredded cheddar, mozzarella, or feta cheese work well. Parmesan cheese will add a sharp, salty note.
* **Milk or Cream:** Adds moisture and richness to the frittata. Whole milk, 2% milk, or cream can be used. For a dairy-free option, use almond milk or coconut milk.
* **Olive Oil:** Used to sauté the zucchini and prevent it from sticking to the pan. You can substitute with other healthy oils like avocado oil or coconut oil.
* **Salt and Pepper:** To season the frittata to taste. Add other spices like garlic powder, onion powder, or red pepper flakes for added flavor.
* **Optional Add-ins:** Get creative with other ingredients! Consider adding chopped mushrooms, bell peppers, spinach, diced ham, or cooked bacon.

## Step-by-Step Instructions

Follow these simple steps to make your own zucchini scallion frittata cups:

**Preparation (10 minutes):**

1. **Preheat oven:** Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with olive oil or cooking spray. Alternatively, use silicone muffin liners.
2. **Prepare zucchini:** Wash and grate the zucchini using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out the excess moisture. This step is crucial to prevent the frittata cups from becoming soggy.
3. **Prepare scallions:** Wash and thinly slice the scallions, using both the white and green parts.
4. **Whisk eggs:** In a large bowl, whisk together the eggs, milk or cream, salt, and pepper until well combined. Add any other desired spices, such as garlic powder or onion powder.

**Cooking (25 minutes):**

5. **Sauté zucchini (Optional):** For a more flavorful frittata, sauté the zucchini and scallions in a skillet with olive oil over medium heat for about 5 minutes, or until the zucchini is slightly softened. This step is optional but recommended.
6. **Combine ingredients:** Add the grated zucchini, sliced scallions, and cheese (if using) to the egg mixture. Stir well to combine.
7. **Fill muffin tin:** Pour the egg mixture evenly into the prepared muffin tin, filling each cup about ¾ full. Be careful not to overfill the cups, as they will puff up during baking.
8. **Bake:** Bake in the preheated oven for 20-25 minutes, or until the frittata cups are set and lightly golden brown. A toothpick inserted into the center of a cup should come out clean.
9. **Cool:** Remove the muffin tin from the oven and let the frittata cups cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

**Serving:**

10. **Serve:** Serve the frittata cups warm or at room temperature. They can be enjoyed as a breakfast, brunch, lunch, or snack.

## Tips and Tricks for Perfect Frittata Cups

* **Don’t skip squeezing the zucchini:** This is the most important tip for preventing soggy frittata cups. Zucchini contains a lot of water, so it’s essential to remove as much moisture as possible before adding it to the egg mixture.
* **Grease the muffin tin well:** This will prevent the frittata cups from sticking to the tin. Alternatively, use silicone muffin liners for easy removal.
* **Don’t overfill the muffin tin:** The frittata cups will puff up during baking, so avoid overfilling the cups.
* **Adjust baking time as needed:** Baking times may vary depending on your oven. Check the frittata cups after 20 minutes and adjust the baking time accordingly. They are done when the center is set and a toothpick inserted into the center comes out clean.
* **Add your favorite ingredients:** Get creative and add other vegetables, cheeses, or herbs to customize the flavor to your liking. Some suggestions include mushrooms, bell peppers, spinach, feta cheese, parmesan cheese, diced ham, or cooked bacon.
* **Use different types of cheese:** Experiment with different types of cheese to find your favorite flavor combination. Cheddar, mozzarella, feta, parmesan, and goat cheese all work well.
* **Spice it up:** Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a little bit of heat.
* **Make it dairy-free:** Use almond milk or coconut milk instead of regular milk or cream for a dairy-free option. You can also omit the cheese or use a dairy-free cheese alternative.
* **Make it ahead of time:** These frittata cups can be made ahead of time and stored in the refrigerator for up to four days. Reheat them in the microwave or oven before serving.
* **Freeze for later:** Frittata cups can also be frozen for longer storage. Let them cool completely before wrapping them individually in plastic wrap and placing them in a freezer bag. They can be stored in the freezer for up to two months. To reheat, thaw them in the refrigerator overnight or microwave them on low power until heated through.
* **Prevent sticking**: If not using a silicone muffin tin, consider lining your regular muffin tin with parchment paper muffin liners to prevent sticking and for easier removal. Simply cut squares of parchment paper larger than the muffin cups and press them into each cup, ensuring the paper extends above the edges.

## Serving Suggestions

These zucchini scallion frittata cups are delicious on their own, but here are a few serving suggestions to elevate your meal:

* **Serve with a side salad:** A simple green salad with a light vinaigrette is a refreshing accompaniment to the frittata cups.
* **Top with salsa or avocado:** Add a dollop of salsa or sliced avocado for extra flavor and healthy fats.
* **Serve with toast or English muffins:** For a heartier breakfast, serve the frittata cups with toast or English muffins.
* **Add a dollop of Greek yogurt or sour cream:** Enhance the creaminess and tang by adding a dollop of plain Greek yogurt or sour cream.
* **Pair with fruit:** Serve with a side of fresh fruit, such as berries, melon, or grapes, for a balanced and nutritious meal.
* **Make it a complete brunch:** Serve alongside other brunch favorites like pancakes, waffles, or bacon for a complete and satisfying meal.

## Variations

Here are some variations to customize your frittata cups:

* **Mushroom and Swiss Frittata Cups:** Sauté sliced mushrooms with the zucchini and use shredded Swiss cheese.
* **Spinach and Feta Frittata Cups:** Add chopped spinach and crumbled feta cheese to the egg mixture.
* **Bell Pepper and Cheddar Frittata Cups:** Dice bell peppers and use shredded cheddar cheese.
* **Ham and Cheese Frittata Cups:** Add diced ham and your favorite shredded cheese.
* **Italian Frittata Cups:** Add sun-dried tomatoes, mozzarella cheese, and basil to the egg mixture.
* **Spicy Frittata Cups:** Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture.
* **Mediterranean Frittata Cups:** Add chopped olives, artichoke hearts, and feta cheese to the egg mixture.

## Nutritional Information (per cup, approximate)

* Calories: 80-120
* Protein: 6-8g
* Fat: 5-8g
* Carbohydrates: 2-4g
* Fiber: 1g

*Note: Nutritional information may vary depending on the specific ingredients used.*

## Recipe Card

**Zucchini Scallion Frittata Cups**

A quick, easy, and healthy breakfast or brunch option packed with flavor, protein, and nutrients.

**Prep time:** 10 minutes

**Cook time:** 25 minutes

**Total time:** 35 minutes

**Yields:** 12 frittata cups

**Ingredients:**

* 6 large eggs
* 1/4 cup milk or cream (or almond milk for dairy-free)
* 1 medium zucchini, grated and squeezed dry
* 2 scallions, thinly sliced
* 1/4 cup shredded cheese (optional, such as cheddar, mozzarella, or feta)
* 1 tablespoon olive oil
* Salt and pepper to taste
* Optional add-ins: mushrooms, bell peppers, spinach, diced ham, cooked bacon

**Instructions:**

1. Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin with olive oil or cooking spray.
2. Wash and grate the zucchini. Place the grated zucchini in a clean kitchen towel or cheesecloth and squeeze out the excess moisture.
3. Wash and thinly slice the scallions.
4. In a large bowl, whisk together the eggs, milk or cream, salt, and pepper.
5. (Optional) Sauté the zucchini and scallions in a skillet with olive oil over medium heat for about 5 minutes, or until the zucchini is slightly softened.
6. Add the grated zucchini, sliced scallions, and cheese (if using) to the egg mixture. Stir well to combine.
7. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about ¾ full.
8. Bake in the preheated oven for 20-25 minutes, or until the frittata cups are set and lightly golden brown.
9. Remove the muffin tin from the oven and let the frittata cups cool in the tin for a few minutes before transferring them to a wire rack to cool completely.
10. Serve warm or at room temperature.

Enjoy these delightful and healthy zucchini scallion frittata cups! This recipe is truly customizable, so feel free to experiment with ingredients and flavors to find your perfect variation. Whether you are looking for a quick breakfast, a healthy snack, or a delicious brunch option, these frittata cups are sure to be a hit. Don’t forget to share your creations and variations with us in the comments below! Happy cooking!