Smoked Salmon & Goat Cheese Mini Frittatas

These freezer-friendly breakfast frittatas will simplify your morning routine and let you enjoy a taste of Sunday brunch any day of the week!

Freezer-Friendly Salmon, Spinach & Goat Cheese Mini Frittatas

Now that we’re all back to work and back to school, time is in short supply. This month’s recipe redux theme, freezer-friendly meals, couldn’t have come at a better time. I decided to do a breakfast option because… well who couldn’t use few extra minutes in the morning?

Many of my clients struggle to include protein at breakfast. And I get it. It’s easy to grab a cereal bar, a piece of toast or nothing and run out the door. But when it comes to weight management and especially weight management after a certain age, protein is essential. While a boiled egg is one of the easiest ways to get that satisfying protein, it’s a missed opportunity. With just a little more effort you can put breakfast on autopilot and enjoy these vegetable filled mini frittatas for days to come.

[Tweet “Put breakfast on autopilot: Freezer-Ready Salmon + Goat Cheese Mini Frittatas @marisamoore #TheRecipeRedux”]

I first experimented with eggs in muffin tins back when the South Beach Diet was hot. (Some would call these egg muffin cups but that title bothers me for some reason.) You can use any combination of vegetables, cheese or meat. I decided to use smoked salmon, spinach, shallots and goat cheese in this version.

This Smoked Salmon & Goat Cheese Mini Frittata recipe is an easy way to sneak in a serving of vegetables and a dose of heart-healthy omega 3 fatty acids first thing in the morning. The savory, salty smoked salmon is perfect paired with the creamy and tangy goat cheese and mild onion flavor from the chives and shallots. I added the chives for color and used shallots instead of onion to keep the onion flavor from overpowering the frittata.

I’ll admit. These little egg pies are not the prettiest… but they are tasty!

These mini frittatas are perfect right out of the oven but keeping with the theme, they also freeze well. Just add a square of parchment or wax paper between each frittata to keep them from sticking and store in a freezer safe container.

Freezer-Friendly Salmon, Spinach & Goat Cheese Mini Fritattas

This recipe is perfect for meal prep. Make a big batch on Sunday evening for a quick breakfast throughout the week.

To reheat: I tested these out by reheating them in the toaster oven and (reluctantly) in the microwave. I strongly recommend the oven if you have the time. The frittatas get a bit of a crispy edge that you won’t achieve in the microwave. Plus there’s the little issue of heating smoked salmon (and eggs) in the microwave. I cannot be responsible for what goes down in your home or office if they find out you’re the one who heated fish in the microwave. So yeah… don’t do it unless it’s an emergency – meaning your fridge and pantry are bare and Starbucks is out of oatmeal.

I kid a bit here. Really. The slower method is preferred but the microwaved version was not bad at all. I heated the mini frittatas on 50% power for about 2 minutes and they were still delicious.

Smoked Salmon & Goat Cheese Mini Frittata
Servings: 6 servings
  • 6 large eggs
  • 1 small shallot , finely diced
  • ¼ teaspoon coarse salt
  • ? teaspoon black pepper
  • ¼ cup cream or milk
  • 3 ounces smoked salmon , chopped
  • 1 cup shredded spinach
  • 2 ounces goat cheese , crumbled
  • 2 T chopped chives
  • cooking spray or oil to grease the pan
  1. Preheat oven 350°F.
  2. Spray or grease 12 cup muffin pan with oil. Set aside.
  3. In a mixing bowl, beat the eggs with cream, salt, pepper and shallots just until combined.
  4. Add shredded spinach and smoked salmon evenly to the greased muffin cups.
  5. Pour the egg mixture over the top – filling each cup ? full. Top with crumbled goat cheese and chives.
  6. Bake 20-22 minutes until set.
  7. Remove from the oven. Let cool about 5 minutes in the pan.
  8. Enjoy the mini frittatas for breakfast or lunch with a salad.
  9. Freeze the extras. Separate the frittatas with parchment or wax paper and store in a freezer safe container up to 3 months.
  10. To reheat: Reheat in the toaster oven at 350°F 15 minutes or microwave at 50% power about 2 minutes or until hot.
Recipe Notes
Gluten-free Recipe by: Marisa Moore, RDN

Before you go, check out the more than 100 other healthy freezer meals from my Recipe Redux friends here: 

25 Comments on Smoked Salmon & Goat Cheese Mini Frittatas

  1. Alison Murray
    September 22, 2015 at 3:58 AM (2 years ago)
    These look pretty to me... pretty delicious! This is a great way to increase protein in the first meal of the day and a very good tip about not microwaving. Fish never smells good out of that appliance! Reply
    • Marisa
      September 22, 2015 at 7:19 AM (2 years ago)
      Haha! Thanks, Alison! Reply
    • Marisa
      September 22, 2015 at 8:25 AM (2 years ago)
      Me too Jeanette! Reply
  2. Lauren @ Eating with a Purpose
    September 22, 2015 at 7:44 AM (2 years ago)
    Smoked salmon and goat cheese are my favorite ingredients to pair in eggs. Pinning these to make! Reply
    • Marisa
      September 22, 2015 at 8:25 AM (2 years ago)
      Thanks, Lauren! Reply
  3. Alanna
    September 22, 2015 at 7:57 AM (2 years ago)
    I can not explain to you my love for smoked salmon, especially when paired with eggs! These are the perfect breakfast...or lunch or dinner :) Reply
    • Marisa
      September 22, 2015 at 8:03 AM (2 years ago)
      My thoughts exactly, Alanna! Thanks for stopping by! Reply
  4. Diane
    September 22, 2015 at 1:08 PM (2 years ago)
    Ha, I have the same problem with my clients, getting them to eat enough protein in the a.m. Great idea these smoked salmon & goat cheese mini frittatas! Reply
    • Marisa
      September 22, 2015 at 4:55 PM (2 years ago)
      Thanks, Diane! Reply
  5. Jessica @ Nutritioulicious
    September 22, 2015 at 10:28 PM (2 years ago)
    I always have a batch of egg muffins (sorry, i know you don't like that name, but it's what my kids call them!) in the freezer. They're perfect for those mornings we're rushing out the door. My kids love smoked salmon, so I will totally be making this version next batch! Reply
    • Marisa
      September 22, 2015 at 10:46 PM (2 years ago)
      Ha! I love that your kids call them egg muffins. They are fun to eat. I think I have "muffins" cemented in my mind as a sweet food so seeing it paired with egg creates a conflict. I bet your family will love the smoked salmon version. I love them and they are already in my regular breakfast and lunch rotation :) Reply
  6. Julie @ RDelicious Kitchen
    September 22, 2015 at 11:46 PM (2 years ago)
    I loooove smoked salmon. These would feel like a delicious treat each morning! Definitely worth getting out of bed for! Reply
    • Marisa
      September 25, 2015 at 10:22 AM (2 years ago)
      We are on the same page, Julie! I will be making another batch this weekend. Reply
    • Marisa
      September 25, 2015 at 10:22 AM (2 years ago)
      Thank you, Cindy! Reply
    • Marisa
      September 25, 2015 at 10:19 AM (2 years ago)
      They are, Anne! I will be making another batch this weekend. Hope you enjoy them! Reply
  7. Emily @ Zen & Spice
    September 29, 2015 at 12:13 PM (2 years ago)
    I love the idea of these-- feels like a gourmet breakfast that can easily be grabbed on the go! Reply
  8. Lita Watson
    June 15, 2017 at 8:13 AM (5 months ago)
    The smoked salmon ingredient you said in the recipe can be the thawed one? Will it be suitable for this recipe? Reply
    • Marisa
      June 16, 2017 at 10:14 AM (5 months ago)
      Hi Lita. Yes. I used thawed smoked salmon. You can even use leftover cooked fresh salmon. I haven't seen a frozen smoked salmon but I would imagine that it would be just fine. Reply

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