Mushroom & Feta Mini Frittatas

You may have heard a lot of conflicting information on the health benefits of eggs. Let me assure you that eggs are absolutely a health promoting and nutrient rich food (unless of course you have an allergy or sensitivity). We often think of eggs as a weekend brunch option but in fact they are so versatile and convenient that we should and could be looking to eggs as a healthy lunch and/or snack alternative. Eggs are a fantastic source of high quality protein.

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Something I see a lot with the women in my nutrition practice is that they neglect to eat a quality source of protein before dinner. Which is simply not enough.

This can be problematic for many reasons. Our bodies require protein to build and repair tissues, to make enzymes and hormones. But protein is also important because it helps us feel satiated after eating, thus curbing cravings, balancing hormones and managing weight. Unlike fat and carbs, our body doesn't store protein so it has nothing to pull from when it requires a little extra. This makes it essential for us to ensure we're getting enough during our day. Protein is a component of our bones, muscles, skin and blood. As women, we strive for healthy, shiny hair and glowing, radiant skin - this comes from examining our diet and protein intake. Include a little protein with each meal and snack and you should be just fine.

Eggs are a wonderful source of healthy fats and a protein rich food. But again, I'll reiterate, if you have a sensitivity/allergy or you're vegan they are NOT an essential component of your diet. Quality protein can be found in many other real, whole foods like smoothies, beans and legumes, raw nuts and seeds, oats, chia and hemp seeds, nut butters, tempeh etc.

For more info on the many health benefits and nutritional profile of eggs, click here.

Mushroom & Feta Mini Frittatas

Yields 12 mini frittatas


2 Tbsp olive oil

8 oz mushrooms, diced (I used organic cremini)

1 green bell pepper, diced

8 organic, free run eggs

4 green onions, sliced

1/2 tsp dried thyme and tarragon (although fresh would be preferable)

1/3 cup organic Feta cheese, crumbled

1/4 tsp sea salt and fresh black pepper


  1. Preheat oven to 375 and grease a muffin tin with olive or coconut oil, set aside.
  2. Warm 2 tbsp of olive oil in a large saute pan over medium heat and add diced mushrooms. Sauté until mushrooms have released all of their water and are starting to brown. Add diced green pepper and sauté for another few minutes. Season with a pinch of salt and pepper.
  3. In a large bowl, vigorously whisk all of the eggs. Add mushrooms, peppers, green onions, dried herbs, crumbled feta and salt and pepper and stir together.
  4. Spoon mixture into muffin tin. You should have enough for 12 mini frittatas.
  5. Bake for about 22 minutes or until edges are a golden colour.
  6. Serve warm or cold. Enjoy with a large side salad.

These mini frittatas can be eaten cold as leftovers the next day and are just as yummy!

Try other combinations for your mini frittatas such as organic tomato, fresh basil and raw cheddar - mmm!
Or for a dairy free version sub the cheddar with nutritional yeast.

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