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More Popular Recipes

Low Carb Individual Breakfast Frittatas

Recipe #302044 | 45 min | 10 min prep | SERVES 16 , 16 pieces (Change Servings)
(0) RATE IT NOW READ REVIEWS

RECIPE BY: Wyatt's Happy Woman

Some mornings we have no time to cook but we still need protein to get the day going. I make up a batch of these each week and freeze half for the next week; they freeze well. We zap one of these in the microwave, pair it with one of my pumpkin or apple bran muffins, and we're good to go. Also, it's more of a concept than a recipe—use your favorite frittata recipe or vary this any way you please. The key is to bake them in silicone muffin pans.

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Ingredients

  • 12 egg or 1 1/2 cups Egg Beaters egg substitute
  • 3/4 lb sausage, we use sweet Italian sausage
  • 1 (10 ounce) package frozen chopped spinach
  • 1 onion, chopped
  • 3/4 cup low-fat cheese, shredded
  • 1/4 cup unbleached flour
  • salt
  • lemon pepper, to taste
  • 1 dash nutmeg

    • Directions

    1. 1
      Crumble the sausage and brown it with the chopped onion.
    2. 2
      Drain off any fat left in the pan, set meat and onions aside to cool.
    3. 3
      If you haven't defrosted the spinach, place it in a mesh colander and run hot water over it; drain well, pressing out excess liquid.
    4. 4
      Beat the eggs and add the rest of the ingredients.
    5. 5
      Bake in greased silicone muffin pans at 350 degrees for 35 minutes.
    6. 6
      Variations: use ham, bacon, or vegetarian sausage.
    7. 7
      Add chopped mushrooms, peppers, chopped, drained tomatoes.

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    Nutrition Facts

    Serving Size 1 (91g)

    Recipe makes 16 servings

    The following items or measurements are not included below:

    low-fat cheese

    Calories 138
    Calories from Fat 89 (64%)
    Amount Per Serving %DV
    Total Fat 10.0g 15%
    Saturated Fat 3.3g 16%
    Monounsaturated Fat 4.0g
    Polyunsaturated Fat 1.4g
    Trans Fat 0.0g
    Cholesterol 170mg 56%
    Sodium 259mg 10%
    Potassium 166mg 4%
    Total Carbohydrate 3.8g 1%
    Dietary Fiber 0.7g 2%
    Sugars 0.7g
    Protein 8.2g 16%
    Vitamin A 2279mcg 45%
    Vitamin B6 0.1mg 6%
    Vitamin B12 0.6mcg 10%
    Vitamin C 4mg 7%
    Vitamin E 0mcg 2%
    Calcium 51mg 5%
    Iron 1mg 7%

    detailed view...

    how is this calculated?

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