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You are here: Home / Recipes / Smoked Salmon & Goat Cheese Mini Frittatas

Smoked Salmon & Goat Cheese Mini Frittatas

September 22, 2015 by Marisa Moore

626 shares
Smoked Salmon Spinach Frittatas PIN

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

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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?

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 Click to Tweet

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.

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.

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 ½ minutes plus additional time in 30 second increments until heated through. They were still delicious.

Mini Frittatas Stacked
Print Recipe

Smoked Salmon & Goat Cheese Mini Frittata

These freezer-friendly breakfast frittatas will simplify your morning routine and let you enjoy a taste of Sunday brunch any day of the week!
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Breakfast
Cuisine: American
Keyword: mini frittatas
Servings: 6 servings
Calories: 115kcal
Author: Marisa Moore

Ingredients

  • 6 large eggs
  • 1 small shallot, finely diced
  • ¼ teaspoon coarse salt
  • ¼ teaspoon 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

Instructions

  • Preheat oven 350°F. Spray or grease 12 cup muffin pan with oil. Set aside.
  • In a medium mixing bowl, beat the eggs with cream, salt, pepper, and shallots just until combined.
  • Add shredded spinach and smoked salmon evenly to the greased muffin cups. Pour in the egg mixture, filling each cup almost to the top. Sprinkle with crumbled goat cheese and chives.
  • Bake 20-22 minutes, until set. Remove from the oven. Let cool about 5 minutes in the pan. Then transfer to a cooling rack to cool completely if not serving immediately. 
  • Freeze the extras: Separate the frittatas with parchment or wax paper and store in a freezer safe container up to 3 months.

Notes

Enjoy the mini frittatas for breakfast or lunch with a salad.
To reheat: Reheat in the toaster oven at 350°F 15 minutes or microwave at 50% power about 2 minutes or until hot.
Recipe by: Marisa Moore, RDN
 
 

Nutrition

Calories: 115kcal | Carbohydrates: 1g | Protein: 10g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 172mg | Sodium: 314mg | Potassium: 140mg | Sugar: 1g | Vitamin A: 875IU | Vitamin C: 2.3mg | Calcium: 54mg | Iron: 1.3mg

626 shares

Filed Under: Blog, Breakfast, Recipes

Reader Interactions

Comments

  1. Alison Murray

    September 22, 2015 at 3:58 am

    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

      Haha! Thanks, Alison!

      Reply
  2. Jeanette | Jeanette's Healthy Living

    September 22, 2015 at 7:00 am

    These are perfect for busy mornings – love anything mini!

    Reply
    • Marisa

      September 22, 2015 at 8:25 am

      Me too Jeanette!

      Reply
  3. Lauren @ Eating with a Purpose

    September 22, 2015 at 7:44 am

    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

      Thanks, Lauren!

      Reply
  4. Alanna

    September 22, 2015 at 7:57 am

    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

      My thoughts exactly, Alanna! Thanks for stopping by!

      Reply
  5. Diane

    September 22, 2015 at 1:08 pm

    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

      Thanks, Diane!

      Reply
  6. dixya | food, pleasure, and health

    September 22, 2015 at 5:22 pm

    i havent made this in such a long time. i love the combination of salmon + goat cheese here.

    Reply
  7. Jessica @ Nutritioulicious

    September 22, 2015 at 10:28 pm

    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

      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
  8. Julie @ RDelicious Kitchen

    September 22, 2015 at 11:46 pm

    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

      We are on the same page, Julie! I will be making another batch this weekend.

      Reply
  9. Cindys Recipes and Writings

    September 23, 2015 at 5:33 am

    What a great combination! Sounds like a great breakfast treat to me!

    Reply
    • Marisa

      September 25, 2015 at 10:22 am

      Thank you, Cindy!

      Reply
  10. Anne|Craving Something Healthy

    September 23, 2015 at 4:01 pm

    Marisa, these look SO deliciously pop-able! I’m totally making them this week 🙂

    Reply
    • Marisa

      September 25, 2015 at 10:19 am

      They are, Anne! I will be making another batch this weekend. Hope you enjoy them!

      Reply
  11. Emily @ Zen & Spice

    September 29, 2015 at 12:13 pm

    I love the idea of these– feels like a gourmet breakfast that can easily be grabbed on the go!

    Reply
  12. Lita Watson

    June 15, 2017 at 8:13 am

    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

      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
  13. Michelle

    December 29, 2019 at 12:54 pm

    Just to make sure.. these are made in “Mini” muffin tins correct? They seem so small. I wanted to make sure the mini is not because they are not a full size frittata

    Reply
    • Marisa

      December 29, 2019 at 2:41 pm

      Hi Michelle! Yes. These are mini frittatas not made in a skillet. These are made in a standard size muffin tin usually with 12 muffins/pan through I have some that have 6 per pan.

      If you use a mini pan you can reduce the baking time.

      Reply

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Marisa Moore

Hi! I'm Marisa, a registered dietitian nutritionist living in Atlanta, GA. I use this blog to share (mostly) vegetarian recipes, credible nutrition information and a peek into my Southern roots and travels!
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