Eating Eggs During Pregnancy 


Eggs are a great choice for breakfast during pregnancy. Many breakfast foods are high in refined carbohydrates and added sugars, so replacing cereal, muffins, waffles or breakfast bars with eggs is a healthy swap. Eggs contain protein, essential fatty acids, choline, selenium, vitamin D, vitamin B12, and phosphorus. The hardest part for many women about having eggs for breakfast is having to cook during a rushed morning. Here is a delicious recipe for Mini Egg Frittatas that you can prep on the weekend and enjoy as a quick and easy breakfast all week long.

Nutritionist Lindsay’s Mini Egg Frittatas
1 tablespoon olive oil
1 medium onion, chopped
1 medium zucchini, diced
1 cup frozen chopped spinach, defrosted
10 large eggs
1/3 cup milk
1 tsp salt
1/2 tsp black pepper
1/2 cup shredded mozzarella cheese
Preheat your oven to 350F. Spray a 12-muffin tin with non-stick cooking spray or line with silicone cupcake liners.
Add the olive oil to a large saute pan over medium heat. Add the chopped onion and zucchini and cook, stirring occasionally, for 5-7 minutes until the veggies are tender. Add the defrosted spinach and cook for one minute longer. Remove the pan from the heat and set aside to cool.
In a large bowl, whisk together the eggs, milk, salt and pepper. Gently fold in the cooled veggie mixture and scoop into the prepared muffin tin. Fill each muffin cup 3/4 of the way full, being careful not to overfill. (If you have leftovers, scramble them up on your stove top).  Sprinkle the mozzarella evenly over each frittata.
Bake the mini frittatas in your preheated oven for 20-25 minutes, or until a knife inserted in the center of one of the frittatas comes out clean. You can enjoy immediately, or cool and refrigerate in an air-tight container for up to 5 days. You can store the mini frittatas in the freezer for up to two months.
Pair two mini frittatas with a slice of whole wheat toast and a serving of your favorite fresh fruit for a healthy breakfast for you and your growing baby.
Lindsay Pasdera, MS RDN

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