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Steak & Egg Strata Frittata Muffin

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 101
Protein 12g
Fat 3g
Carbs 4g
Total Time 15 minutes

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Egg Frittata Muffins Recipe

Ingredients

Steak & Egg Strata Frittata Muffins
Ingredients for 12 muffins

Serving Size for calories and macronutrients: 1 muffin
  • 2 slices sourdough
  • 4 whole eggs
  • 1 cup egg whites (~6 egg whites)
  • 1/4 cup full fat coconut milk (or substitute 2% or skim milk)
  • 1 1/2 cups diced bell pepper (I used a combination of red, green and yellow)
  • 3/4 lb raw flank steak, cut into 1-inch pieces
  • 2 teaspoons dried thyme
  • 1/2 cup diced (white) onion
  • 1 cup portobello mushroom, chopped (optional)
  • Garnish
    • shredded cheddar (and remember to account for the macronutrients)
Steps
  1. Set oven to 350F.
  2. Spray slices of sourdough with avocado (or olive) oil, then sprinkle with sea salt & pepper. Toast in the oven for abut 5 minutes, until golden brown and crunchy, almost like croutons.  Let them cool to harden, then cut in to small squares.  Set aside.
  3. In a large bowl, whisk together eggs and coconut milk.  Set aside.
  4. Set a nonstick skillet on medium-high heat.  Once hot, lightly spray with oil, then toss in the chopped steak. As it begins to cook, sprinkle in sea salt, pepper and thyme.  Sear and cook until your desired readiness, about 4 to 6 minutes.  When the steak is almost to your satisfaction, toss in onion and optional mushrooms.  Continue cooking and searing for the remaining time.
  5. Spray a large muffin mold with oil.  To each muffin tin, equally divide the meat & onion mix, toasted sourdough and bell pepper.  Pour in the beaten eggs and fill about 2/3 of the way up.  If desired, top with cheese.
  6. Bake for 20-25 minutes, or until the egg is cooked through.  Enjoy!

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Calories
101
Protein
12g
Fat
3g
Carbs
4g
Sodium
Fiber
<1g
Sugar
.5g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.