Frittata Muffins - High Protein, Low Cal

Frittata Muffins - High Protein, Low Cal
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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 63.6
  • Total Fat: 1.1 g
  • Cholesterol: 1.7 mg
  • Sodium: 182.5 mg
  • Total Carbs: 4.2 g
  • Dietary Fiber: 1.1 g
  • Protein: 10.1 g

View full nutritional breakdown of Frittata Muffins - High Protein, Low Cal calories by ingredient


Introduction

I loved the idea of the frittata muffins and found some great recipes on this site, but I wanted as low calorie and high protein as I could manage with what I had on hand. I used a Quorn cutlet for extra protein since I do not eat meat (only fish). I loved the idea of the frittata muffins and found some great recipes on this site, but I wanted as low calorie and high protein as I could manage with what I had on hand. I used a Quorn cutlet for extra protein since I do not eat meat (only fish).
Number of Servings: 12

Ingredients

    1 med. roma tomato, finely diced (1/2 c. or 3.5 oz.)
    1 c. broccoli, steamed or cooked, chopped (3 oz.)
    1 c. yellow crookneck squash, finely diced (3.7 oz.)
    1 clove crushed garlic
    2 whole green chiles, canned, diced (1/3 c. or 2 oz.)
    2 T. Bragg's Nutritional Yeast
    1/4 c. nonfat Greek yogurt (2 oz.)
    1/2 c. nonfat cottage cheese (4 oz.)
    1 Quorn Chik'n cutlet, finely diced
    1 16 oz. container egg whites
    1 c. fat free shredded cheese (3 oz.) (I used Stater Bros. brand, cheddar & mozzarella)
    a few dashes of hot sauce
    salt & pepper
    1/4-1/2 t. onion powder

Directions

Preheat oven to 350 degrees. Steam or cook broccoli, then saute broccoli, squash and garlic in cooking spray. In large bowl add egg whites, nutritional yeast, salt & pepper, hot sauce, onion powder, and greek yogurt. Whisk until yogurt is well blended. Add cottage cheese, shredded cheese, Quorn cutlet, green chiles, tomato, and sauteed veggies. Blend well.

Liberally spray muffin tin with cooking spray, then using a 1/4 c. measuring cup, divide the mixture evenly between all 12 muffin cups. Bake at 350 degrees for 20-25 minutes or until knife inserted in middle comes out clean.

Serving Size: Makes 12 servings (12 muffins)

Number of Servings: 12

Recipe submitted by SparkPeople user DIEGONATOR.