Starting your day with a heart-healthy breakfast that sustains you until lunch can be as simple as popping one of these grab-and-go mini frittatas into the microwave before heading out the door. Make a double batch to freeze for the week. If you don’t have a muffin pan, bake the mixture in an 8-inch square baking dish and cut into squares.
- 1 tablespoon extra virgin olive oil, plus more for the pan
- 1 small yellow onion, finely chopped
- ½ pound salmon burger meat (or 1 cup cooked, flaked salmon)
- Salt and freshly ground pepper
- 6 large eggs, beaten
- 2 ounces goat cheese, crumbled
- 1 tablespoon chopped fresh chives
PREP THE OVEN
Preheat the oven to 425°F with a rack in the center position. Grease six cups of a standard muffin pan—preferably nonstick or silicone—with oil or cooking spray, or line with parchment paper liners. Place the pan on a baking sheet to catch any drips.
MAKE THE FRITTATA MIXTURE
In a medium cast-iron or nonstick skillet, heat the oil over medium heat until shimmering. Add the onion and cook, stirring, until softened and lightly browned, about 5 minutes. (If using cooked, flaked salmon, skip the skillet and add directly to the egg mixture).
If using salmon burger, crumble it into the skillet and season with salt and pepper. Cook, breaking it into bite-size pieces with a wooden spoon, until just cooked through, about 2 minutes. Transfer to a bowl and let cool slightly.
Add the eggs, goat cheese, and chives to the bowl and season with salt. If using cooked, flaked salmon, gently stir it into the egg mixture.
BAKE THE FRITTATAS AND SERVE
Divide the mixture evenly between the prepared muffin cups. Bake until firm to the touch, 15 to 18 minutes. Let cool slightly, then run the tip of a paring knife around the edges of each frittata and invert onto a board. Serve right away or let cool before wrapping and freezing.
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Pair it Up
Breakfast, lunch, or dinner, serve these frittatas with Bloody Marys, mimosas, coffee, or sparkling water.
Spice it Up
Add 1 tablespoon minced pickled jalapeños for tangy heat.
Change it Up
Freeze the frittatas between layers of waxed paper or parchment and transfer to an airtight container. When ready to eat, reheat one serving at a time in the microwave.
Lighten it Up
Protein-packed salmon is loaded with heart-healthy omega-3 fatty acids. Eggs (as well as salmon) are rich in choline, which is associated with a reduced risk of heart disease. For added nutrients, sauté 2 cups baby spinach with the salmon.
Know Your Cook
Culinary Director Grace Parisi is a cook, writer and cookbook author. Formerly the Senior Test Kitchen Editor at Food & Wine Magazine and Executive Food Director at TimeInc Books, her work has appeared in Cooking Light, Health, O Magazine, Epicurious, Fitness, Today, Serious Eats, Martha Stewart, and many more. She’s the author of more than 6 books, among them The Portlandia Cookbook and Get Saucy, which was nominated for a James Beard award for Best Single Subject Cookbook.
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