Ready for a new recipe, Seafoodies?!
With so many interesting gadgets competing for our attention (and counter space), we’ve been thinking about how to make life easier without adding another appliance to already crowded cabinets.
The best kitchen discoveries often come from finding new possibilities in tools we already have—rather than buying something new. Thankfully, our latest recipe for Mediterranean salmon frittata cups fits the bill, working perfectly with a pan that most everyone owns.
First, find that humble muffin tin—probably sitting quietly in a drawer between holiday baking seasons. This unassuming tray is the meal prep helper you never considered. We already know it’s great for blueberry muffins, but we’re giving this kitchen basic an official promotion because it’s capable of much more!
We start with the protein trifecta of eggs, cottage cheese and omega-3-rich salmon to keep you satisfied all morning long. If you think cottage cheese is an odd addition, think again. Creamy cottage cheese adds a beautiful fluffy texture to each bite that can’t be achieved by only using eggs. Spinach delivers iron and vitamin K for energy and bone health, while garlic and onions add more than flavor—they’re loaded with antioxidants and immune-supporting nutrients. Round it off with a sprinkle of briny feta (can you say “calcium and gut-friendly probiotics!”) and behold—a convenient meal (or snack!) in one portable package.
As everyone else is idling in the drive-thru for pricey breakfast sandwiches, you are already well-fueled and ready to take on whatever the day brings! But the fun doesn’t stop there— these cups can be customized to your heart’s content. The portion size will stay the same (thank you muffin tin), but more veggies can be added to support any number of wellness goals. Olives, sundried tomatoes, diced peppers—whatever you have time for or leftover in the fridge!
Make a batch over the weekend and enjoy within 4 days or store in the freezer for up to three months! No flipping, no fussing—just a plump, pillowy mini frittata that will transform your basic muffin tin from mundane to Mediterranean-inspired.
Here’s to setting yourself up for a day (or week!) of success!
Print
Grab n’ Go Mediterranean Salmon Frittata Cups
- Total Time: 30 minutes
- Yield: 12 servings (2 muffins each) 1x
Ingredients
- 8 large eggs
- 1 cup 2% or nonfat cottage cheese
- 10 ounces of canned or pouched salmon, flaked
- 1 small yellow onion, finely chopped
- 1 clove garlic, minced
- 1 cup baby spinach, chopped
- 6 ounces feta, crumbled
- ½ teaspoon dried oregano
- ½ teaspoon crushed red pepper
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 425 F degrees. Spray 12 muffin cups with nonstick spray or insert liners.
- Add eggs to medium mixing bowl. Whisk, until lightly beaten. Add cottage cheese and whisk until incorporated. Add remaining ingredients to bowl (salmon through black pepper).
- Divide egg mixture evenly into prepared muffin cups.
- Bake until cooked through and firm to the touch, about 20 minutes. Let cool slightly, then loosen each with a small paring knife.
- Enjoy immediately OR store in the refrigerator for up to 4 days OR store in the freezer for up to 3 months. Reheat in the microwave when ready to serve (heat for 30 seconds from fridge or heat for 1-2 minutes from freezer).
Notes
Equipment needed: muffin pan, medium mixing bowl, whisk, cutting board, paring knife, muffin pan liners (or spray)
- Prep Time: 10
- Cook Time: 20
Nutrition
- Serving Size: 1 Serving
- Calories: 290
- Fat: 17g
- Carbohydrates: 4g
- Protein: 30g
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