Nourish: These grab-and-go egg bites are powered by frozen mixed vegetables

This recipe is a love letter to frozen mixed vegetables. You know the ones — the confetti-like mélange of corn, carrots, peas and green beans, cut perfectly like little gems. You might dismiss them as unsophisticated or old-fashioned, but that would be a mistake because they have so much to offer. They bring a playful, retro cheer to the table with practically zero effort, winning over even the pickiest eaters with their sweet, mellow flavor and Lite-Brite colors. Their fun vibe and ultimate convenience belie their substance, as they are nutritionally comparable to their fresh, cooked counterparts.

Grab a handful or two from their bag in the freezer to add vegetable power to mac-and-cheese, a simple pasta dinner or a batch of fried rice. Serve them as a nostalgic side dish, simply seasoned with a little butter and salt, or taken up a notch stirred with a bit of miso. Drop them into a pot of simmering chicken noodle or tomato soup. Toss them into scrambled eggs or an omelet. There are so many possibilities.

This recipe combines this colorful medley with eggs in a muffin tin for an easy, make-ahead breakfast or snack. The vegetables are quickly thawed in a skillet with a sauteed onion. Once that has cooled you stir it, along with some shredded Cheddar cheese (or any kind of cheese you like), into a bowlful of eggs that have been beaten with a little milk.

You then scoop the mixture into a muffin tin, top with more cheese and bake until the egg mixture is set and the cheese is melted. The resulting egg bites are tender, savory, packed with nutrition, and are bursting with vibrant color and nuggets of sweet flavor.

With so little effort and such high payoff, these little egg bites stand as a reminder of how versatile these mixed frozen vegetables really are.

• Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at www.elliekrieger.com.

Egg Bites With Mixed Vegetables and Cheddar

The special ingredient in these egg bites is an ultraconvenient bag of frozen mixed vegetables — the confetti-like medley of corn, carrots, peas and green beans, with a playful, retro vibe and nutrition that’s comparable to its fresh, cooked counterpart. Quickly defrosted in a skillet with sauteed onion, then mixed with beaten eggs, Cheddar cheese and baked in a muffin tin, the vegetables add vibrant color and nuggets of sweet flavor to the tender, savory egg, for an easy, nourishing breakfast or snack.

Storage: Refrigerate in an airtight container for up to 4 days. Rewarm or let come to room temperature before serving.

1 tablespoon olive oil, plus more for brushing the pan

1 medium yellow onion (8 ounces), diced

1 (10-ounce) bag frozen mixed vegetables (corn, carrots, green beans and peas; 2 cups), no need to defrost

6 large eggs

1/4 cup low-fat milk

1/2 cup (2 ounces) shredded sharp Cheddar cheese, divided

1/4 teaspoon fine salt

1/4 teaspoon freshly ground black pepper

Position a rack in the middle of the oven and preheat to 375 degrees. Brush a 12-well nonstick muffin pan with oil.

In a large skillet over medium heat, heat 1 tablespoon of oil until shimmering. Add the onion and cook, stirring occasionally, until just softened, about 3 minutes. Add the frozen vegetables and cook, stirring occasionally, until just thawed, 2 to 3 minutes. Remove from the heat and let cool for 15 minutes.

In a medium bowl, whisk together the eggs and milk. Stir in 1/4 cup (1 ounce) of the cheese, the vegetables, salt and pepper.

Distribute the mixture evenly among the muffin pan cups, filling each about three-quarters of the way. Top with the remaining 1/4 cup (1 ounce) of cheese. Bake for 18 to 20 minutes, or until set in the center. Let rest in the pan for 5 minutes before removing; you may need to run a butter knife or offset spatula around the edges if they don’t slide out easily. Serve warm or let cool completely.

Substitutions: No Cheddar? Use another grated cheese. Dairy-free? Use a nondairy cheese, and a neutral-tasting plant-based milk, such as oatmeal, will work here also.

Serves 6 (makes 12 egg bites)

Nutrition per serving (2 egg bites): 180 calories, 13g carbohydrates, 225mg cholesterol, 10g fat, 3g fiber, 11g protein, 4g saturated fat, 255mg sodium, 3g sugar

— From cookbook author and registered dietitian nutritionist Ellie Krieger.