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Mini Salmon Asparagus Frittatas are a delicious and protein filled healthy meal that can be served for breakfast, brunch, at a party, or a snack on the go.
I just completed a healthy eating challenge. Did I do as well as I had hope or achieved the results I wanted? No. Partly because I spent a week in Hawaii during that six week challenge and my rule that I can eat whatever I want when on vacation took priority over the healthy eating challenge rules. Also, because of this love affair I have with all food, telling me to not eat certain foods is like telling me not to see the guy I’m totally and utterly obsessed with – a moth to a flame is what I am. So, I shall start again to try and shed this layer of insulation I’ve lovingly built over the winter months.
While I was focused on eating healthy, I certainly did start some good habits and eat some delicious healthy foods. For instance, I’m still hooked on my chocolate protein smoothies every morning. I also love making this cheesy chicken Mediterranean pasta, but now I use whole wheat and increase the spinach even more.
This challenge also got me hooked on eating frittatas. I add lowfat cottage cheese to all my frittatas. It makes them nice a fluffy, but also beefs up the protein. I also like making frittatas because I bring them into work. I love eating eggs as a source of protein but hard boiled eggs just get kinda old after awhile. Frittatas reheat nicely (I wouldn’t dare reheat scrambled eggs in the microwave but for some reason frittatas work fine in my mind). These mini frittatas are especially great because I just throw however many I think I’ll want in some tupperware and I actually found them to be great cold. I usually reserved them for my last “meal” of the day because of the low/no carb/sugar factor. Sheesh, when I plan ahead and make things like this, I really do stand a chance at maintaining my good habits!
I made both mini-mini frittatas and regular-mini frittatas just because I wanted to see which turned out better. I definitely preferred the ones in the regular sized muffin tins, but I think the mini muffin tins would be perfect for serving these up as an appetizer at a bridal or baby shower.
The salmon I used was my very own hot smoked salmon which is delicious, but if you don’t have a smoker, you can buy it at the store or even use canned or leftover salmon from dinner.
Combining the salmon with the asparagus was a no brainer. They go together like peanut butter and jelly, coffee and donuts, bacon and jalapeno. The perfect match. So, if you’re looking for the perfect healthy breakfast or snack, you should definitely give these a try!
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Equipment
Ingredients
- 8 eggs
- 1 cup small curd cottage cheese
- 1/2 pound hot smoked salmon about 1 cup (salmon should be cold, hot smoked refers to cooking process)
- 1 pound asparagus skinny spears, chopped into small pieces with bottom third of stem discarded
- 6 green onions whites and first part of greens sliced thin
- 1 cup parmesan grated
Instructions
- Preheat oven to 350 degrees F. Prepare muffin tins by heavily greasing with butter or olive oil spray (you will need a total of 24 regular size or 48 mini muffin size).
- Combine eggs and cottage cheese in the bowl of a stand mixer. With the whisk attachment on, beat on medium high speed for 5 minutes.
- While the eggs are beating, prepare a pot of boiling salted water. Once boiling, add asparagus for only one minute to blanch, then transfer asparagus pieces to a bowl of ice water to stop the cooking process. Drain.
- Combine whipped egg mixture, salmon, asparagus, and green onions. Use a large spoon to transfer even amounts of mixture to muffin tin(s). Using a spoon works better than pouring because the solids settle on the bottom and the spoon allows you to ensure the best proportion of solids to liquid.
- Top with parmesan cheese.
- Bake in preheated oven (20-25min for large muffin tins, 10-15min for mini). If needed, allow to sit in muffin pan for a few extra minutes to lift out.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this recipe. Haven’t made it yet, but I will. I make full size frittatas about once a month. This will definitely fit in well with one of my dinner parties. Quick question. Why cottage cheese? I use regular cheese in my regular frittatas and the general sense of the recipe would lead me toward mascarpone or cream cheese.
Sorry for the late reply. I started using cottage cheese in my frittatas a long time ago for many reasons. I think at first it was purely because of the protein boost. But I also liked how light and fluffy it made them.
Do these freeze well?
I haven’t tried. If you do, will you let me know? thanks, krissy
Hi, do you have any suggestions for a cottage cheese replacement in this recipe?
Thanks in advance 🙂
–Brian
Sorry Brian… I don’t know. I’ve always used cottage cheese. 🙂