High-Protein Seasonal Frittata "Muffins" for a Boost of Morning Energy
Springtime is here and all of the rain and sunshine brings into the season a ton of fresh, delicious fruits and vegetables. We couldn’t wait to share in the excitement and highlight the incredible health benefits of spring foods you already love, so every week in April, we’re sharing seasonal recipes packed with the freshest ingredients of the season to help you feel your best all year long.
These delicious high-protein egg frittata “muffins” featuring fresh asparagus are perfect for busy morning breakfasts and on-the-go snacking, which can help ease common symptoms of hormone fluctuations like mood shifts and fatigue.
Why your hormones will love a protein-rich breakfast
Eggs are the foundation of these frittata “muffins” and although they were once seen as a bad influence on cardiovascular health for their high cholesterol, this has been debunked! High-quality, well-sourced eggs contain protein, saturated fat, vitamin A, and omega-3s that help support healthy hormone levels.
The protein in eggs is sulfur-rich, meaning they support liver detoxification and its natural process of removing potentially harmful hormone metabolites and toxins from the body. When we give our livers a little love, we reduce perimenopause symptoms such as breast tenderness, mood shifts, heightened PMS or heavy periods, and hot flashes.
Now for the featured springtime vegetable of the week: asparagus! The fresh asparagus in this recipe is packed with vitamin K which is critical for bone health, blood sugar management, and metabolic health by reducing insulin sensitivity. Its powerful antioxidants vitamins C and E help protect against the impacts of aging and age-related diseases by reducing oxidative stress damage caused by free radicals.
You also get a good dose of folate, and it’s recommended that adult women get 400mcg of folic acid every day even after menopause. Folate helps produce new red blood cells supporting overall healthy aging, and there are also a few studies that have found folate helps reduce the amount and severity of hot flashes. Talk about starting your day off on the right foot!
Springtime Smoked Gouda & Asparagus Frittata ‘Muffins’
As a final tip, feel free to add your own twist here and swap for other spring veggies that you have on hand — happy cooking!
Servings: 6 (2 small muffins per serving)
Prep time: 10 minutes
Cook time: 30 minutes
Here’s what you’ll need:
10 eggs
2 shallots, chopped
1 1/2 cups smoked gouda, grated
1 cup fresh asparagus, chopped
1/4 cup milk of choice
1 tablespoon extra virgin olive oil
Salt and pepper, to taste
Here's how to make it:
Preheat the oven to 375 degrees F (190 degrees C). Line a muffin tin with paper muffin cups.
Meanwhile, using a large skillet, heat olive oil over medium heat. Add shallots and asparagus, along with salt and black pepper to taste. Sauté until asparagus is just underdone, usually about 5 minutes.
Whisk together eggs and milk of choice. Stir in shredded gouda and cooked veggies. Tip mixture into muffin cups, top with additional shredded gouda, and bake for 30 minutes, or until eggs are set.
Remove from oven and enjoy hot or cold! Refrigerate leftovers and enjoy them for the next 3 to 4 days.
Calories: 143
Fat: 10g
Net Carbs: 1.8g
Protein: 10g
What recipe do you want to see next? Let us know in the comments below! Come back next week for another special seasonal recipe that will help you take control of your hormones and embrace the delicious fresh food coming into the springtime season!
Download MBODY today for more symptom-fighting recipes to support your hormonal health, available on the App Store and Google Play Store now.
