Go Back
Black Bean Frittata Bites

Black Bean Frittata Bites

Course: Breakfast, Healthy Snack, Lunch, Vegetarian
Cuisine: American
Keyword: eggbites, black bean egg bites
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 24 bites
Calories: 47kcal
Author: Laureen King
Healthy, delicious frittata bites are great for breakfast, snacks or lunch!
Print Recipe

Ingredients

  • 1 cup black beans canned or pre-soaked
  • 5 eggs
  • 2 tbsp milk
  • ½ cup red bell pepper chopped
  • ½ cup green bell pepper chopped
  • ½ cup fresh carrots finely chopped
  • ½ cup red onion finely chopped
  • 1 tbsp olive oil
  • ½ tsp salt
  • ¼ tsp pepper
  • ¾ cup cheddar-mozzarella cheese shredded

Instructions

  • If using dried black beans, remove any shrivelled or broken beans. Rinse under cold running water. Soak ½ cup dried beans in 1 ½ cup 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.. 
  • Preheat oven to 350º F
  • Canned black beans must be rinsed with cool running water and strained.
  • In large skillet saute vegetables until slightly tender, about 5 minutes.
  • Remove from heat and stir in black beans.
  • In large bowl using a fork, whisk together eggs, milk, salt and pepper.
  • Add the beans and vegetables.
  • Scoop about a ¼ cup of the mixture into mini muffin pans. Should make approximately 24 egg bites.
  • Top with shredded cheddar and mozzarella cheese.
  • Bake 350º for 20-25 minutes.
  • Serve warm or cool and refrigerate.

Nutrition

Calories: 47kcal | Carbohydrates: 3g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 38mg | Sodium: 86mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 639IU | Vitamin C: 7mg | Calcium: 36mg | Iron: 1mg