Mini-Smoked Salmon Frittatas

Smoked Salmon FrittatasThis dish is designed to make 6 individual mini frittatas, but you can always just make one large one instead. To do this, instead of dividing the recipe into little ramekins, you can let it cook in the oven in a oven-safe skillet or pan. Just adjust your baking time, as it will take longer for the centre of the dish to set up. This recipe makes 6 servings (serving size: 1 frittata)


1 tablespoon extra-virgin olive oil
¼ cup diced onion
½ teaspoon salt
⅛ teaspoon pepper
4 ounces smoked salmon, cut into ¼ -inch pieces
6 large eggs
8 large egg whites
1 tablespoon half-and-half
3 tablespoons 1% milk
3 ounces low-fat cream cheese, cubed
2 tablespoons green onions, thinly sliced, for garnish


Preheat oven to 325 degrees F. Heat the oil in a non-stick skillet, and sauté the onion for 2–3 minutes or until soft and translucent. Add the salt, pepper, and salmon to the skillet, and toss to combine. Remove the pan from stove top, and let the mixture cool.

Next, combine the eggs, egg whites, half-and-half and milk in a bowl. Stir in the cubes of cream cheese. You are not trying to incorporate this fully with the egg and milk mixture. There will be chunks of cheese in the final frittata. Lightly coat 6 (8-ounce) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour ¾ cup egg mixture into each ramekin. (Do not overfill.)

Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in centre comes out clean. Garnish with green onions, if desired.

Eat More = Get Stronger?

Say WhatWe always tend to think to get better, we need to eat less. This isn’t necessarily true. Yes, portion control is important (see more about this topic on Friday), but it’s more about eating the RIGHT types of foods, and WHEN you eat them. For example, if you keep a traditional work schedule (9-5), then you’re better off eating a medium sized breakfast, a larger lunch and a light dinner. These of course depend on the type of work you do (office vs. physical labour) and your general health. People who have blood sugar issues, either too high or too low, often tend to fair better with 5-6 smaller meals a day, rather than the traditional three.

What I’m trying to get across though, is the importance of having something for breakfast/morning meal. Personally, I’m not crazy about eating when I first wake up, but I’ve been trying to get in a early morning “meal” of some hot instant oatmeal when I get to work. This way, I’m still having some good whole grains as a morning meal, to power me through until lunch, but I’m not eating it right when I jump (read: crawl) out of bed in the morning.

Additionally, eating the right kinds of foods, high in protein and “healthy” fats, will help you build more lean, strong muscle mass when you do get that exercise I was yammering about on Monday. Today’s recipe will help in these areas, as 1) It’s a breakfast/brunch dish 2) It contains eggs and salmon, which are full of heart healthy omega-3 fatty acids and 3) Each mini frittata packs about 17 grams of protein each, and almost no carbs! Plus, cheese and eggs taste great together and may help combat osteoporosis, as the calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs. So I think I’ve pumped you up enough for one day. Here are the goals for May, June and July. Come back tomorrow for August and September!

MayEat Breakfast Daily
Find ways to kick-start the day with new, creative breakfast ideas. It doesn’t have to been traditionally breakfast fare, what’s important is balance and nutrition.

JuneGet Stronger!
It’s (supposedly) warm out! Get outdoors and work on building up some of that long, lean muscle!

JulyEat More Healthy Fats
Learn how to add heart-healthy fats to your diet, like olive oils, avocados, nuts, seeds and fatty fish such as Salmon, Tuna and Trout.