This post may contain affiliate links. Please read our disclosure policy.

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.

three individual Frittatas on white platter

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.

mini Frittatas with salmon and asparagus

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.

a platter of individual sized Frittatas

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!

muffin sized Frittatas topped with chives

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.

Salmon and asparugus Frittatas

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.

A close up of a salmon frittata

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!

A close up of salmon asparagus Frittatas split in half

Mini Salmon Asparagus Frittatas

Prep20 minutes
Cook25 minutes
Total45 minutes
Servings 24 mini frittatas
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.

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

serving size based on one mini frittata

Nutrition

Calories: 62kcal, Carbohydrates: 1g, Protein: 7g, Fat: 3g, Saturated Fat: 1g, Cholesterol: 61mg, Sodium: 194mg, Potassium: 96mg, Fiber: 1g, Sugar: 1g, Vitamin A: 305IU, Vitamin C: 2mg, Calcium: 73mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Did you make this? Leave me a comment below
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.

Hi! I’m Krissy.

I love to create the BEST versions of your favorite recipes. If you love to cook, love to eat, or just have a deep appreciation for good food, you're in the right place! Stick around... I have hundreds of recipes for you to make.

You May Also Like

Leave a comment

Ask a question or leave a comment. I'm happy to help in any way and I love hearing what you think about the recipe. Be sure to leave a rating!

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

6 Comments

  1. 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.

    1. 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.

  2. Hi, do you have any suggestions for a cottage cheese replacement in this recipe?

    Thanks in advance 🙂

    –Brian