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On-The-Run Frittata Muffins – “Run Fast, Eat Slow” by Flanagan & Kopecky

On the lighter side (no pun intended of course), one of the most common nutrition requests I get from clients are suggestions for healthy, high-protein, on-the-go breakfasts. This one is a taste winner and can be stored in the freezer for busy weekday mornings!



  • 9 eggs

  • 1/2 cup crumbled feta or other favorite cheese

  • 1/4 cup plain whole milk yogurt

  • 1/4 teaspoon ground black pepper

  • 2 tablespoons extra-virgin olive oil

  • 1 yellow onion, finely chopped

  • 1 red bell pepper, seeded and finely chopped

  • 1 sweet potato (12 oz), unpeeled, cut into 1/2-inch cubes

  • 1/4 teaspoon fine sea salt

  • 2 cups loosely packed, chopped kale, stems removed



  1. Preheat oven to 325.

  2. Line a standard 12-cup muffin pan with muffin cups or grease the pan with butter.

  3. In a large bowl, whisk together eggs, cheese, yogurt and pepper.

  4. Heat the oil in large skillet over medium heat.

  5. Add onion, bell pepper, sweet potato, and salt and cook, stirring occasionally, until lightly browned (potatoes won’t be cooked through), about 10 min. Add veggies to egg mixture.

  6. In same skillet, cook the kale, stirring constantly, just until wilted, about 3 min. Add kale to egg mixture.

  7. Spoon mixture into muffin cups, filling each one even to the brim. Bake in center of oven until eggs have set and tops are golden, 35-40 min.

  8. Transfer muffins to a plate for serving. Or cool completely and store in an airtight container in fridge for up to 5 days or in the freezer for up to 1 month!

  9. To reheat frozen muffins, remove muffin cup and place on microwaveable dish. Heat on low for 1 1/2 – 2 minutes, just until warm.







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