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Coaches Blog

Breakfast Frittatas for On-The-Go Athletes

Updated: Apr 21, 2022

I like grab-and-go breakfasts, so these breakfast frittatas made in muffin tins provide exactly what I need. The beauty of this recipe is that you can use your favorite vegetables or whatever you find in your pantry. You can go meatless, if you’d like, and add more vegetables and cheese. The combos and options are almost unlimited!


- 12 egg whites (I use egg whites in the carton - this comes out to about 500g of egg whites) OR 10 eggs OR 5 eggs and 7 egg whites.

- 4 oz broccoli, finely chopped (you can use any veggie you like here)

- 4-6 oz meat of your choice (I like Canadian bacon or spicy sausage), finely chopped

- 3 oz shredded cheese of your choice (I like Gouda or sharp cheddar)

- 1/4 cup of onion (white or yellow)

- 1 teaspoon garlic, chopped (you can also use dry garlic)

- Salt and pepper, to taste


1 jalapeno, finely chopped and seeds removed


Preheat oven to 350 degrees.

In a large frying pan on low-medium heat, add 1 tablespoon of oil (I like avocado oil because it tolerates high heat well) and the onion. Allow the onion to cook until translucent and soft (3-5 minutes)

Add in the meat, broccoli, garlic and optional jalapeno and cook a few more minutes until heated through and the water has evaporated from the broccoli.

Put this mixture into a bowl to cool for about 10 minutes (you want the mixture cool enough that when you add the eggs, they don’t scramble together)

Add the egg whites and cheese to the bowl and mix well.

Spray the muffin tin with non-stick cooking spray.

Distribute the contents of the bowl evenly between the 12 muffin tins. If you find that you’re running a little low on egg, you can top off the tins with egg whites (another reason I like the egg whites in the container).

Bake for 17-19 minutes or until the centers appear to be cooked through.

Cool on the counter and store in an airtight container.


Maria Netherland is a Northwest Florida-based coach who is a USA Triathlon Level II Endurance and Youth & Juniors Certified Coach as well as a NASM Certified Personal Trainer and Performance Enhancement Specialist. Coach Maria loves working for athletes of all abilities, military athletes, and new triathletes as they pursue their goals. Maria is a veteran of the US Army and a United States Military Academy at West Point graduate. She can be reached at


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