Name: Smoked Salmon & Goat Cheese Mini Frittata
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 6 large eggs; 1 small shallot, finely diced; ¼ tsp coarse salt; ¼ tsp black pepper; ¼ cup milk or cream; 3 ounces chopped smoked salmon; 1 cup shredded spinach; 2 ounces crumbled goat cheese; 2 T chopped chives; cooking spray or oil to grease the pan

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

Jump to Recipe

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?

Getting protein at breakfast

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.

Put breakfast on autopilot: Freezer-Ready Salmon + Goat Cheese Mini Frittatas #breakfast

How to make healthy egg cups

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!

How to freeze breakfast egg cups

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.

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

Best way to reheat egg cups

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 from frozen on 50% power for about 1 1/2 minutes plus additional time in 30 second increments until heated through. They were still delicious.

Print Recipe