Healthy High-Protein Breakfast

29 Jun

I bought a dozen organic eggs on Saturday while I was checking out the new wonderful Market 17. On Sunday, I bought TWO dozen organic eggs from Community Natural Foods. I’d completely forgotten that I bought eggs the day before.

Clearly, my subconscious was staging a revolt against carbs.

Or maybe my subconscious was hankering for these mini-frittatas which I spotted sometime ago.

I made them Sunday night and have been raving about them ever since, yet I haven’t offered to share. I’m selfish like that.

I keep them in the fridge and eat one or two every morning. It’s much easier on my early-morning brain than fussing with frying pans to make eggs. They also work well for lunch. I’m planning an afternoon picnic with a checked blanket, lemonade and mini-frittatas.

I made a few modifications from the original based on what I had in the kitchen, including some leftover quinoa. As a test, I threw a spoonful of quinoa into three of the frittatas just before I put them in the oven. Mucho fabulouso.


  • 2 1/2 cups vegetables of your choice (I used 1 1/2 cups of steamed green beans, cut into one-inch pieces, and 1 cup of halved cherry tomatoes)
  • 1 cup of crumbled feta cheese
  • 10 egg whites and two whole eggs
  • 2 tsp herbs (I used fresh basil) and pepper to taste
  • 1/4 cup of grated Parmesan cheese
  • olive oil


  1. Preheat oven to 375 degrees.  Using one regular sized muffin tin (or a 6-cup jumbo muffin tray like Sarah does on The Joy of Clean Eating), spray muffin cups with olive oil.
  2. Divide your vegetables and cheese among the muffin cups.
  3. Crack egg whites and eggs into a bowl and beat with a fork.
  4. Add herbs and pepper to eggs and mix well.
  5. Pour egg mixture into muffin cups.  (Throw in leftover quinoa at this point if you want!)
  6. Top with Parmesan cheese.
  7. Bake for about 20-35 minutes or until the eggs are firm and the tops slightly brown.

(Recipe adapted from The Joy of Clean Eating. Love this site! Check it out.)

I’ve thought of plenty of variations: roasted garlic, pesto and sauteed red pepper; sundried tomatoes, olives and feta cheese; goat cheese and spinach; salmon, tomatoes and capers.

You should try some new versions and invite me if you need a taste-tester.



2 Responses to “Healthy High-Protein Breakfast”

  1. Sarah Frangou June 29, 2011 at 9:06 am #

    These seem delish.

    • The Toque Girls June 29, 2011 at 9:51 am #

      They are delish. Maybe I will make a batch for baptism weekend.

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