Kale and Goat Cheese Mini Frittata


Welcome back to school, everyone! Thankfully, being a 4th year intern, my days of sitting in lecture are over with for now. For the rest of you tireless scholars, I find that long days in class are made more bearable when I have something yummy and nutritious to nosh on. Just in case you’re bored of the old soup, sandwich, salad lunch rut, here is a new take on portable nutrition. This recipe is low-carb, high in protein and contains a serving of leafy greens. Kale is one of nature’s most perfect foods. Chock full of vitamins and minerals, this versatile leafy green can be added to anything that you used to add spinach or lettuce to: smoothies, salads, soups, sauces, steamed or sauteed on the side, or in this wonderful frittata recipe!

Kale and Goat Cheese Mini Frittata



6 eggs

1/2 roll goat cheese

1/2 bushel of kale

1/4 cup non-dairy milk of your choice (unflavoured and unsweetened)

3 tbs arrowroot powder or cornstarch

1 pinch baking soda

1 pinch nutmeg

salt and pepper to taste


Preheat oven to 375 degrees farenheit. In a pan, saute small pieces of kale with olive oil on low. In a large bowl, whisk eggs, cheese, arrowroot, milk and spices until smooth. Don’t worry about chunks of goat cheese.

When kale is soft, spoon even amounts into a greased muffin tin. Spoon even amounts of egg mixture on top of kale. Season with salt and pepper.


Cook in the oven for 10 minutes. Check to make sure the egg has cooked all the way through by inserting a clean knife into the middle of one of the frittatas. Does it come out clean? Then these guys can be taken out of the oven to cool.

When cool, use a spatula to remove mini frittatas from the muffin tin. Serve for breakfast or pack into glass portable containers to bring to school for lunch or a snack.



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