Speedy Suppers: Coach Nicole's Mini Frittatas


By: , SparkPeople Blogger

Judging from last week's response, you like the new Speedy Suppers blog series we've started.

Our Skillet Lasagna was last week's most viewed post.

We're going to continue to bring you Speedy Suppers each Thursday, and we need your help. Post your suggestions in the comment section below. Your recipe must be on SparkRecipes.com, so if it's not already, upload it soon!

This week's Speedy Supper comes from our very own Coach Nicole, who has been making these mini frittatas for years. The recipe calls for tomatoes, goat cheese and broccoli, but you can use any cheese or vegetables you'd like.

I know she shakes up the recipe from time to time, and I've made it myself a few times. I swapped red peppers for tomatoes, feta for the goat cheese and spinach for the broccoli. You really can't go wrong!
While she usually makes them for breakfast, I thought they'd make a great dinner.

Each frittata has just 71 calories (I usually eat two), and it's great paired with salsa or a green salad and whole-grain toast.

Coach Nicole's Mini Vegetable Frittatas
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete meal. (Find the recipe and the full nutrition info here.)

5 eggs
2 T low-fat milk
1 c diced tomato
2 oz goat cheese, crumbled
2 c chopped broccoli, fresh (or frozen and thawed)
salt and pepper to taste

  1. Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper.
  2. Spoon mixture into muffin tins coated with cooking spray.
  3. Bake at 350 degrees for about 15 minutes or until "set" and golden on top.
  4. You can refrigerate and reheat these in the microwave for a quick meal or snack. Microwave on high for approximately 30 seconds. Serve warm.

Makes 9 "mini" frittatas.

(for one frittata)
Calories: 71.3
Total Fat: 4.0 g
Cholesterol: 107.0 mg
Sodium: 88.6 mg
Total Carbs: 3.9 g
Dietary Fiber: 1.4 g
Protein: 5.3 g

Have you made these frittatas? Will you? What's your favorite Speedy Supper? (Share the link below!)

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    I used to make a similar recipe when I was trying the South Beach diet - will definitely start making them again. - 10/3/2010   9:47:44 AM
  • 102
    I make this every morning for myself with egg substitute, different veggies though. Gives me at least 4 veggie servings already, and easy to eat out for breakfast because almost any restaurant can fix this type of thing. Wish my dh would eat this too. This type of recipe is one of the main reason's I've kept most of my lost weight off, in fact, used to eat breakfast meat and hash browned potatoes cooked in fat. - 8/28/2010   8:57:25 PM
  • 101
    This sounds good. I suffer from portion distortion and these will help keep me on track. - 8/28/2010   4:04:41 PM
    These are fantastic - I've been making them for the last 6 weeks - handy breakfast to eat on the run or to take camping. THANKS - 8/28/2010   8:30:25 AM
  • 99
    Glad I stumbled into this. I think I'll have this tonight. - 8/28/2009   5:30:18 PM
  • 98
    Sounds yummy - think I may need to go see what veggies I have in my kitchen and make some today. Thanks for sharing! - 7/24/2009   10:28:53 AM
    I've been making frittatas for a long time on top of the stove, adding vegetables and then baking. I'll definitely try these in muffin cups. Sounds great. - 6/25/2009   10:15:02 AM
  • 96
    These sound great. Thanks for the blog. - 6/23/2009   8:22:27 PM
  • 95
    Ladyphoenix - Omg, goats cheese is so lovely, it can have a subtle but great taste. Its essentialy made like normal cheese but with goats milk instead of cows. - 6/22/2009   6:10:16 PM
  • 94
    oat cheese is yummy! Very creamy & delicious. - 6/22/2009   5:46:19 PM
  • 93
    Sounds interesting but what does goat cheese taste like? I've never had it because the name turns me off. If I can get a positive image of it, I might try it. - 6/22/2009   11:12:53 AM
  • 92
    I don't tolerate whole eggs well, so I made with egg whites. Next time I make them, I will be super careful to use plenty of non stick spray... mine were hard to get out of the cupcake holders. Great portion control... I used spinach, feta, and a very small amount of low calorie sausage. My husband even enjoyed them! - 6/22/2009   10:57:50 AM
  • 91
    Sounds yum.. I will try it soon... - 6/22/2009   6:32:37 AM
  • 90
    This sounds awesome! I'm going to give it a try! - 6/22/2009   3:39:08 AM
  • 89
    Sounds tasty...I think I'll try these. - 6/21/2009   1:30:06 AM
    I make frittatas of all varieties on the stove and use whatever is handy including dried fruit like apricots with ham; it's such a versatile meal! I will definitely try a baked version so I can pop them in my luchbox for work. Thanks for the great idea! - 6/21/2009   12:06:56 AM
  • LJ1225
    Thanks for this great recipe ... I doubled it and took them this morning for my Women's Bible Study. They were packed with veggies, very yummy, and liked by all ... fortunately I still have a few left over to have for a quick breakfast the next 2 days. Do you think this could be made in a casserole dish instead of the muffin tins? - 6/20/2009   11:24:32 PM
  • 86
    NICOLE!! Thanks so much for sharing this recipe. I love easy to cook ideas being in a wheelchair so all "donations" are gratefully recieved! lol Have a wonderful summer! - 6/20/2009   3:23:50 PM
  • 85
    never have made them and don't really know if I will. I don't really care for eggs that much. - 6/20/2009   3:17:31 PM
  • 84
    I would think for those that have cholesterol issues and need to watch their triglycerides, egg beaters would be an excellent substitution for this recipe. Not only is this a fast and quick recipe, it's a great way to get in your protein for any time of the day! - 6/20/2009   8:53:48 AM
  • 83
    Love the frittatas! here is my favorite fast and delicious recipe
    - 6/20/2009   12:38:14 AM
  • 82
    I love "breakfast" for dinner this sound yummy thanks. - 6/19/2009   10:56:53 PM
  • 81
    Sounds good. - 6/19/2009   10:32:16 PM
  • 80
    I've been making these for years, using whatever I have left over...steamed veggies, bits of ham, cheese, etc. It's nice to customize them for each member of our family. We also have laying hens, so I ned plenty of ways to have eggs for dinner or breakfast. - 6/19/2009   5:44:56 PM
  • 79
    Sounds great! I already have some change ups in mind ;-D Thanks Coach Nicole! Always a winner!
    Kath - 6/19/2009   5:08:37 PM
    Thanks so much for this Nichole! I make an "Oven Omelet" for my family of 5 but I use a huge pan and the bottom always sticks to the pan. The idea of using muffin tins never occurred to me. What a great idea!!! This will be good because then each person can put what they want in their frittata! Hooray! - 6/19/2009   3:46:22 PM
  • 77
    Unfortunately the recipe has too much cholesterol for me. I have a triglyceride problem and I keep my daily totals very low. - 6/19/2009   2:54:23 PM
  • 76
    Right up my alley, Nicole! Thanks!!

    Delby started a team for users of the GT Express and has great recipes for frittatas. The beauty of the GT Express and the Redi-Set-Go is portion control. If you use a GT Express 101 or the newer Redi-Set-Go, join our team to keep up to date on Delby's new recipes. He's a great cook and very hand to have around!! - 6/19/2009   1:29:52 PM
  • 75
    These sound awesome, the only thing I might would do differently is use water instead of milk, only because water makes eggs fluffier and lighter than milk. - 6/19/2009   1:19:50 PM
  • 74
    These sound delicious - will probably make them this weekend for brunch. One of our famiy's favorite spark recipes is Mexican Crock Chicken. I love crock pot cooking - especially during the hot summers but this could be adapted to a stove top recipe using leftover or canned (may have more sodium than wanted) chicken. This is so yummy that the hubs has a standing order for this on Mondays! - 6/19/2009   1:10:25 PM
    I will be making these this weekend
    Thanks - 6/19/2009   11:27:13 AM
  • 72
    These look like something that I would eat but honestly would only be an appetizer for my husband. I wish I had his metabolism. He can eat 3 times what I eat and not gain a pound. - 6/19/2009   11:14:07 AM
    I absolutely love this recipe, it's my favorite SparkRecipe of all time! I make these all the time. One thing I noted, though, is that it takes a lot longer than 15 minutes for them to set and be golden on top, more like 45 minutes in my oven. I would definitely recommend this recipe to anyone.

    One small change that I make is I use diced tomatoes seasoned with italian seasonings (basil, garlic, and oregano). These should be available at any supermarket, and add a little kick of flavor to the frittatas. - 6/19/2009   11:06:57 AM
  • 70
    I have a simular recipe made with egg beaters and I love it. A great fast breakfast! - 6/19/2009   10:17:01 AM
  • 69
    I eat low carb.....so this looks like a GREAT recipe for me! Thanks! - 6/19/2009   10:05:09 AM
  • 68
    I make these every week! I often use feta instead of goat cheese, and for me it fills all 12 muffin cups. I eat them for breakfast, lunch, and/or dinner all week. Can't beat 30 seconds in the microwave while you wait for some whole wheat bread to toast. - 6/19/2009   9:52:42 AM
  • 67
    Awesome suggestions, I will probably use for all three meals at some point. - 6/19/2009   9:51:25 AM
  • 66
    These sound great! I'll bet my kids will love them, too! Thanks Coach Nicole and Steph for blogging this! - 6/19/2009   9:46:52 AM
  • 65
    Oh my! My mouth was watering the whole time I was reading this exquisite, delicious, LOW CAL, easy-to-make, HEALTHY recipe. Thanks for another speedy & healthy recipe. Soooo tasty too! - 6/19/2009   9:36:20 AM
  • 64
    Sounds great! - 6/19/2009   9:30:15 AM
  • 63
    i'm gonna roll mine in flour tortillas and add salsa YUMMY!!! - 6/19/2009   9:29:07 AM
  • 62
    so far you batting 100%. I will definately make these, but I will eat them for breakfast. - 6/19/2009   9:26:07 AM
  • 61
    This is going to be awesome for me to take to work. I like that I can make this ahead of time and pack in lunchbag. Thanks Nicole. - 6/19/2009   9:07:41 AM
  • 60
    This frittata recipe seems easy and delish! I will try it this weekend. I have some spinach to use up.
    Thank you! - 6/19/2009   9:07:27 AM
  • 25LADY
    These sound totally delicious - definitely a weekend dish! Thank you Coach Nicole for these recipes. I greatly appreciate it!! - 6/19/2009   9:04:25 AM
  • 58
    Thanks, Coach! These sound good & easy to make which is my criteria for being in the kitchen!!! - 6/19/2009   9:00:35 AM
  • 57
    Favorite speedy supper is salmon. Do a few minutes on each side. Add a salad
    and veggie to meal and wala. I really did appreciate the skillet lasagne and would like more easy adaptions like that. Thanks. - 6/19/2009   8:53:36 AM
    Nix on the goat cheese! We make frittate all the time as a Speedy Supper but with zucchini, asparagus, or broccoli, a little potato and, if we're feeling decadent, a bit of ham or bacon. The only cheese we use is a sprinkling of Parmesan just before it hits the broiler for a light brown top. - 6/19/2009   8:52:14 AM
  • 55
    Frittata is one of our "go-to" speedy suppers. Most of the time, though, we throw together a quick Chinese meal at home - DH and I often compete to see who can put 3 dishes plus rice on the table in less time. We've come close to 30 m with our "Chinese Bacon & Eggs" dinner. I haven't posted recipes on SP, but if you're interested in quick & healthy homemade Chinese, you can find them on my blog, link> http://tangstein.word
    press.com /link
    >. - 6/19/2009   8:46:05 AM
  • 54
    What an awesome idea! Thanks so much for the suggestion! - 6/19/2009   8:26:30 AM

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