🥚 Mini Egg Frittata High-Protein Recipe -Breakfast & Snacks Made Easy

If your mornings currently look like coffee, chaos, and wishful thinking, I’ve got you covered 😅 . Meet these colourful little Mini Egg Frittatas - a DTD favourite and one of my all-time meal prep lifesavers.

They’re quick, delicious, and packed with high-quality protein to keep you full, focused, and feeling strong all morning.Perfect for grab-and-go breakfasts, post-workout snacks, or that mid-arvo “don’t let me open the biscuit tin” moment.

💪 Why Go High-Protein at Breakfast?

Let’s be honest- most breakfasts are carb-heavy and light on protein (toast, cereal, oats, fruit). Great for taste, not so great for staying satisfied or supporting your goals.

Here’s why protein at breakfast is a game-changer:

• Keeps you fuller for longerProtein slows digestion and triggers satiety hormones, meaning fewer 10 am snack raids.

• Energises and boosts focus Protein helps stabilise blood sugar, which keeps your energy steady and your brain switched on. It’s the steady release fuel your body actually wants in the morning.

• Protects lean muscle (especially as we age) From around the age of 40, muscle mass naturally declines - a process called sarcopenia. Ensuring sufficient protein is consumed in our diets together with resistance training helps slow that down by supporting muscle repair and growth after workouts or daily activity.

• Supports metabolismMuscle tissue burns more calories than fat, even at rest. Protein also has the highest thermic effect (your body uses more energy digesting it) — so it literally fires up your metabolism.

  
  

🧓 Protein & Ageing — What the Guidelines Say

As we age, our muscles become less responsive to small protein doses, so we need slightly more protein per meal to maintain muscle, strength, and recovery.

According to Dietitians Australia:

• Most adults need around 0.75 g of protein per kg of body weight daily.

• For people over 70, or those looking to preserve strength and muscle mass, 1.0 g per kg (or more) is often recommended.

The Australian Dietary Guidelines also highlight lean meats, fish, eggs, legumes, tofu, nuts, and seeds as core food groups - particularly important for maintaining muscle and function in older adults.Translation: protein isn’t just for gym junkies - it’s for staying strong, mobile, and healthy at every age.

🍳 Mini Egg Frittatas Recipe

Makes: 6

Prep Time: 10 min

Cook Time: 20 min

🥬 Ingredients

• 6 large eggs

• ½ tsp salt

• ¼ tsp black pepper

• ¾ cup (≈ 75 g) chopped spinach

• ½ cup (≈ 75 g) diced red capsicum

• 8 cherry tomatoes, quartered (≈ 120 g)

• ½ cup (≈ 50 g) finely sliced shallots

• 70 g (≈ ½ cup) feta cheese, crumbled

• Cooking oil spray (for greasing muffin tin)

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👩‍🍳 Instructions

1. Preheat oven to 180 °C / 350 °F.

2. Lightly spray 6 muffin tin holes with oil.

3. In a mixing bowl, whisk together eggs, salt, and pepper.

4. Stir in spinach, capsicum, cherry tomatoes, shallots, and feta.

5. Divide mixture evenly among muffin tin holes.

6. Bake for 20 minutes, or until tops are golden and centres spring back when touched.

7. Serve warm, or let cool before storing.

🧊 Storage

• Fridge: Airtight container, up to 4 days

• Freezer: Up to 3 months. Defrost overnight or microwave from frozen for ~2 min.

🔢 Nutrition (per frittata, approx.)

• Calories: 119

• Protein: 8.8 g

• Fat: 7.4 g

• Carbs: 4.3 g

🥗 Serve It Smart

Pair two frittatas with some fruit and Greek yoghurt for a balanced, high-protein breakfast that’ll keep you feeling smugly satisfied till lunch.They’re also brilliant for meal prep - make a batch on Sunday and you’re sorted for the week.

📘 Want More Easy High-Protein Recipes?

I have another 52 quick, macro-friendly recipes in my High-Protein Recipe eBook m, which packed with breakfasts, lunches, dinners, snacks, and smoothies that help you eat well without the guesswork.

👉 Download your copy now from my DTD E-book Store  and learn how to fuel your body, build strength, and feel your best - one delicious recipe at a time.