Mini frittatas loaded with Italian Sausage, spinach and peppers are perfect for breakfast protein boxes. Make them on a Sunday and, like magic, your breakfast meal planning is done for the coming week. Besides being delicious, they’re packed with protein to keep you full and happy all morning long!
Mini Frittata Breakfast Protein Boxes:
I’m a little obsessed with eggs. They are hands down my favorite thing to eat for breakfast! Of all the egg dishes I make, frittatas top my list of the easiest and most delicious. Frittatas are kind of like an omelette without the fussiness, or a quiche without the crust.
The word frittata is Italian and roughly translates to “fried”. The bottom and edges of the frittata do get a little fried while it’s cooking, but the inside stays nice and creamy. You can make frittatas in a big pan for a fun brunch dish, or make them mini for meal planning like I did here.
I don’t know what your weekday mornings are like, but mine tend to be rushed and a little stressful. Making sure homework is in the backpack, everyone has a lunch, that I’m wearing matching shoes, etc. Mornings are so much easier when I have these grab-and-go breakfasts waiting for me in the fridge. I can bring one with me to work and eat a delicious breakfast that’s also healthy. All you need to add to your mini frittata breakfast protein boxes are a fork and some fruit!
When you make a frittata, you can use any veggies and/or meats that you like. It’s actually a perfect recipe for using up leftovers! For this recipe, because the word frittata is Italian in origin, I thought it would be fun to use Italian flavors. To start with, I love adding Italian sausage to frittatas. It’s an automatic flavor bomb because it’s full of great spices like thyme, oregano, red pepper flakes and fennel. For the veggies and aromatics, I used onion, garlic, sweet orange peppers and fresh spinach. I also cubed up some pepperjack cheese because it just seemed like the right thing to do.
Of course you’ll also need the egg mixture that holds the frittata together. The eggs are the main ingredient and the binder to keep everything together. You’ll use eggs (of course), milk, kosher salt, and Parmesan cheese. The Parmesan adds great flavor and also works with our Italian theme.
The Prep Work:
The first thing you’ll do is whisk the egg mixture together. First crack the eggs into a bowl, then add your milk, salt and grated Parmesan. I like to grate the Parmesan with my microplane grater to get the fine texture I’m after. Whisk until everything is combined and it’s a nice frothy, pale yellow color.
Next you’ll give your veggies a quick saute to soften them up and bring out their flavors. If your Italian sausage isn’t already cooked, you’ll want to do that now too. The mini frittatas won’t be in the oven long enough to cook the meat through, so make sure to add only fully cooked ingredients to your frittata.
Now pull out your trusty muffin tin and spray it well with cooking spray. Can you believe how many things you can use your muffin tin for these days? I mean, you can even poach eggs in it! Again with the eggs, I know! I already admitted I’m obsessed.
Evenly distribute the sauteed sausage and veggies into the muffin tin cavities. And then put 3-4 cubes of pepperjack cheese on top. Finally, using a bowl or large measuring cup with a pour spout, you’ll fill the cavities with the egg mixture.
In about 20 minutes, you’ll have a tray of heavenly smelling mini frittatas coming out of the oven. The timing of the frittatas will vary a little, depending on your oven. Look for the tops to be set and the sides pulling away from the muffin tin.
To get the mini frittatas out of the tins, I like to use a large spoon. You’ll use the spoon to loosen the edges, then scoop it underneath and the frittata should pop right out.
At this point you have two choices. You can serve them now, as the star of your brunch table, or let them cool and make your mini frittata breakfast protein boxes. Or a little bit of both. Eat a couple when they’re warm, then use the rest for your protein boxes!
I like to put two frittatas in each breakfast box because I’m always really hungry in the morning. You can also add some of your favorite fruit to the boxes. If you’re going to add fruit, put it in a container or plastic bag to keep it from coming in contact with the frittatas. Because nobody likes a soggy frittata!
I’m using the same Rubbermaid containers I used for the protein box lunches. They’re the 3.2 cup size and they’re just perfect. I really like them because they’re heavy duty, don’t stain, are BPA free and you can put them in the microwave (take out your bag of fruit first!).
The next time you’re trying to think of satisfying, delicious and healthy options for breakfast, make these mini frittata breakfast protein boxes. I promise you won’t regret it.
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Mini Frittata Breakfast Protein Boxes
Mini frittata breakfast protein boxes are a great way to start your day. Make them on a Sunday and, like magic, your breakfast meal planning is done for the coming week. These little guys are loaded with veggies, Italian sausage and eggs. They’re not only delicious, but packed with protein to keep you full and happy all morning! A little cheese and a side of fruit never hurts either.
- Yield: 6
- 8 eggs
- 1/4 cup milk or half & half
- 1/2 teaspoon Kosher salt
- 1/4 cup grated Parmesan cheese
- 1/2 pound cooked Italian sausage, or other leftover cooked meat
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1/2 cup diced onion, red or yellow
- 1/2 cup diced red or orange sweet bell peppers
- 3 cups fresh spinach, rough chopped
- 1/2 cup pepperjack cheese, diced
- Preheat oven to 325 degrees. Spray a 12 count muffin tin (or two 6 count tins) with cooking spray. You can also use silicon liners.
- Whisk together the eggs, milk, salt and Parmesan in a medium bowl until frothy and light yellow in color. Set aside.
- Heat olive oil in a large saute pan. Add the diced onions and peppers and saute for 5 minutes or so to soften.
- Add the Italian sausage and garlic, saute for a few minutes to heat through (the sausage is already fully cooked).
- Add the spinach and saute until wilted, about 30 seconds. Remove the sausage and veggie mixture from the heat.
- Divide the sausage and veggie mixture evenly into the 12 muffin tin cavities. Next add a couple cubes of pepperjack cheese to each muffin tin cavity.
- Slowly pour the egg mixture into the tin cavities to cover the sausage, veggies and cheese.
- Bake for 20-25 minutes until the eggs are set on top and slightly pulling away from the sides of the pan. Let cool in the pan for 5 minutes, then remove from the tin by running a large spoon around the edge and scooping the frittatas out. Let cool completely on a wire rack before you add them to your protein boxes. If you’re eating them immediately, dig in!
- To assemble the mini frittata breakfast protein boxes, place two frittatas into each of six microwave safe containers along with fresh fruit and a fork.
- To reheat, remove the fruit from the container, then microwave for 30 seconds or so, just to heat through. Don’t over-microwave or the eggs will become tough.
If you don’t have sausage and spinach, just use whatever leftover meats and veggies you have in the fridge!