Spinach and Red-Pepper Muffin-Tin Frittatas
Make one batch of these low-FODMAP egg bites and eat ‘em all week.
Eggs are a great source of protein, and they're often well-tolerated during ulcerative colitis flares. For an extra dose of inflammation-fighting power, opt for a brand that's fortified with omega-3 fatty acids. Get the scoop on how we developed our UC Cooking Club recipes!
- Cooking spray
- 12 oz. refrigerated unseasoned shredded hash brown potatoes (or use thawed frozen shredded hash browns)
- 2 tsp. olive oil
- 1 red bell pepper, finely chopped
- 4 oz. fresh spinach
- 12 large eggs
- 1 tsp. kosher salt
- ½ tsp. black pepper
- Fresh avocado slices for serving (optional)
- Preheat oven to 400°F. Divide potatoes evenly into 12 greased muffin cups; press into bottoms and slightly up sides. Bake for 15 to 17 minutes, or until lightly golden.
- Meanwhile, heat oil in a large skillet over medium. Add bell pepper, and cook until softened, about 5 to 6 minutes. Add spinach, and cook until wilted, stirring constantly, about 1 minute. Scatter vegetable mixture evenly in each muffin tin over cooked potatoes. If not experiencing
- Whisk eggs, salt, and pepper in a large bowl, and pour evenly into each muffin cup. Place back in the oven and cook until eggs are just set, about 10 to 12 minutes. Cool for 5 minutes before removing from pan. Serve with sliced avocado, if desired. Refrigerate leftovers in a zip-top bag; reheat in a microwave or toaster oven.