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!)