These Handheld Frittatas Are the Perfect Combo of Carbs and Protein
These egg cakes/handheld frittatas follow the rules of post-training nutrition, namely teaming up carbs and protein.
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Dairy-Free, Gluten-Free, Vegan or Vegetarian
Active Time: 20 min.
Baked eggs are tantamount to nature’s version of cement, which is why I always break out my trusty silicone muffin tray so I don’t have to chisel out the egg cakes once they’re cooked.
Farro is a so-called ancient grain that can be found at an increasing number of natural food stores and megamarts.
- 1/2 cup farro
- 6 large eggs
- 1/3 cup low-fat milk*
- 1 medium-sized red bell pepper, diced
- 1 cup finely chopped spinach
- 2 shallots, finely chopped
- 1 ounce grated Parmesan cheese (about 1/3 cup)
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Place farro and 2 cups water in a medium-sized saucepan. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are tender, about 25 minutes. Drain any excess water.
Preheat oven to 375°F. In a large bowl, whisk together eggs and milk. Stir in remaining ingredients and cooked farro. Divide among 12 standard-sized greased muffin cups and bake for 20 minutes, or until eggs are set. Let cool for a few minutes before unmolding. Keep chilled for up to 5 days.
*Game Changers* Swap out farro for wheat berries, freekeh, spelt or for gluten-free, millet or sorghum. Make them dairy-free by using non-dairy plain milk and replace parmesan with nutritional yeast. Stir in chopped Swiss chard instead of spinach.
This free recipe comes from Rocket Fuel: Power-Packed Food for Sports & Adventure by award-winning sports nutritionist Matt Kadey. Rocket Fuel offers 120 delicious, creative and convenient recipes to power your everyday exercise and weekend adventures.