They have come to my rescue during some of my busiest mornings and craziest afternoons. They are also completely customizable. I prefer to load them up with protein and veggies, to create the perfect on the run snack. Pump these out all at once, make a batch or two at a time, and keep them stocked in your freezer. You won’t regret it! In general, I feel that we are lacking real food, high quality snacks. That’s obviously a very generalized statement, but you know what I mean. Just flip through any ad heavy source and you will be inundated with processed high protein and “all natural” snack bars and drinks. Not all are bad, of course, but the general message being pumped out of the advertising offices is that in order to snack correctly you need one of _____ (insert newest bar here). In reality you can make it at home, and it won’t have nearly as much sugar, if any at all. We are all so busy, let alone when we have a training schedule to stick to. There are times when I forget to go to the grocery store, Our energy is stretched pretty thin and needing a quick boost is always necessary. Anything that is grab-and-run (literally) is a huge plus in my book. These little muffins are great to make in bulk, easy to freeze and the perfect balance for a good snack. They are light, airy, and won’t bring you down as if you are trying to train on a very full stomach. Grab-n-Run High Protein Frittatas Serves: 12
They pack a nutritional punch, are super easy to bulk prepare, and freeze like a champ.
Ingredients: 12 fresh eggs ½ cup unsweetened, plain Soy milk Ground black pepper, to taste Salt, to taste ½ teaspoon smoked paprika ¾ teaspoon dried oregano ½ teaspoon onion powder ½ cup sharp cheddar cheese, shredded 9 oz pre-cooked chicken sausage, diced 1 small yellow onion, diced ½ red bell pepper, diced ½ medium zucchini, diced 1 handful baby spinach, choppedInstructions:
- Preheat oven to 375 deg F. Prepare muffin pan by spraying each tin liberally with non-stick spray.
- Whisk together the eggs, soy milk, ground black pepper, salt, smoke paprika and oregano. Add in cheddar cheese.
- In a large sauté pan, heat 1 tablespoon cooking oil over medium heat. Add chicken sausage, stirring frequently cook until golden brown on all sides, about 6-8 minutes.
- Add the red bell pepper and onion. Sauté until softened, about 4-5 minutes. Add the zucchini pieces and baby spinach; continue cooking until spinach is wilted, another 2-3 minutes.
- Remove the vegetable mixture from heat. Spoon vegetable mixture into the bottom of the prepared muffin tins, filling about 1/3 of the way.
- Mixing completely, top each vegetable mixture with whisked eggs until muffin tin is a little over ¾ of the way full.
- Cook 25-30 minutes, until the egg is set and the muffins are golden brown. Enjoy!
- Egg muffins can be kept in the refrigerator up to 1 week and frozen up to 6 months. Let cool completely before storage. To re-heat, place in microwave until heated through.
- Calories per muffin: 106
- Grams of Fat 6.7
- Grams of Protein 7.8
- Grams of Carbs 3.4
- Vitamin A 5% Daily Intake Value
- Vitamin C 13 Daily Intake Value