Veggie & Chicken Sausage Mini Frittatas

Name: Veggie & Chicken Sausage Mini Frittatas
Ingredients: 2 teaspoons (10 ml) olive oil; 1/4 teaspoon (1.25 ml) ground black pepper; 1/4 cup (60 ml) chopped fresh basil leaves; 1 cup (240 ml) shredded mozzarella cheese; 1/2 cup (120 ml) plain yogurt; 8 large eggs; 1 1/2 cups (360 ml) grape tomatoes, halved; 2 large cloves garlic, minced; 4 (2-ounce or 57 grams) links all-natural Italian chicken sausage, cooked and thinly sliced; 1/8 teaspoon (.625 ml) sea salt; 3/4 cup (180 ml) chopped yellow onion; 2 small yellow potatoes, peeled and diced

Published May 18, 2018

2 minute read

Published May 18, 2018

2 minute read

For an egg-cellent and portable meal, Clean Eating has got you covered. These bite-size frittatas are full of protein and veggies. Make a batch ahead of time and freeze the extras. For busy mornings, simply pop a few in the oven and breakfast is served.

Ingredients

2 teaspoons (10 ml) olive oil
1/4 teaspoon (1.25 ml) ground black pepper
1/4 cup (60 ml) chopped fresh basil leaves
1 cup (240 ml) shredded mozzarella cheese
1/2 cup (120 ml) plain yogurt
8 large eggs
1 1/2 cups (360 ml) grape tomatoes, halved
2 large cloves garlic, minced
4 (2-ounce or 57 grams) links all-natural Italian chicken sausage, cooked and thinly sliced
1/8 teaspoon (.625 ml) sea salt
3/4 cup (180 ml) chopped yellow onion
2 small yellow potatoes, peeled and diced

Directions

Preheat oven to 400ºF. Mist a 12-count muffin tin with cooking spray.

In a medium skillet, heat oil on medium-low heat. Add potatoes, onion and salt and sauté for about 10 minutes, stirring occasionally, until vegetables are tender. Add sausage, garlic and tomatoes, and sauté for 2 minutes more. Divide mixture among muffin tins and allow to cool for about 10 minutes.

In a medium bowl, whisk together eggs and yogurt. Stir in cheese, basil and pepper. Divide evenly among muffin cups. Bake for 20 minutes, until puffed and set.

Remove from oven and let cool for about 20 minutes. Slide a knife around each frittata and gently remove, placing on a large rimmed baking sheet. Freeze until firm, about 2 hours, then transfer to a large zip-top freezer bag. Return to freezer until ready to serve, up to 1 month.

To serve, preheat oven to 400ºF. Place frozen frittatas on a rimmed baking sheet misted with cooking spray and bake for 20 minutes, until heated through. A microwave may also be used, if desired. Frittatas can also be eaten cold; defrost overnight in the refrigerator.

Nutrition Information

Serves: 6 | Serving Size: 2 mini frittatas

Per serving: Calories: 279; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 284mg; Sodium: 489mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 2g; Protein: 24g

Nutrition Bonus: Potassium: 279mg; Iron: 9%; Vitamin A: 14%; Vitamin C: 13%; Calcium: 20%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors