Protein On The Go: Mini Fritattas

Protein On The Go: Mini Fritattas


Nonstick cooking oil spray

3 whole eggs

3 egg whites

3 Tbsp. Parmesan cheese

Freshly ground pepper


Add 1/2 C. of any of the following:

Sliced fresh mushrooms

Green or red bell pepper, chopped

Lean chicken or turkey sausage, crumbled

Tomato, chopped

Onion, chopped

Fresh spinach, chopped




Preheat the oven to 350°F. Spray six 1-cup muffin tins with nonstick cooking spray; set aside.

Mist a nonstick skillet with cooking spray. Heat skillet over medium-high heat for 2 minutes. Add sausage to hot skillet and cook until no longer pink. Drain off fat and place sausage in a bowl.

Saute the bell peppers, mushrooms and onions (if you choose) in the same skillet until tender (2 to 3 minutes). Add to sausage and cool. Add in the additional ingredients of your choice.

Stir the eggs and Parmesan cheese into the vegetable and meat mixture. Divide egg mixture evenly among the prepared muffin tins. Place a tomato slice on top of each (optional).

Bake in preheated oven about 20 minutes or until eggs are set. Serve warm or at room temperature. Serves 6 mini frittatas.



Note: Leftover frittatas are perfect protein snacks on the go. They can be reheated gently in the microwave. Be cautious to not overheat, because the eggs can become rubbery.