Salmon & Arugula Mini Frittatas

“It’s like Lilith Fair, minus the angst, plus frittatas”

-Leslie Knope

I really couldn’t think of a different or better way to introduce this majestic recipe. These frittatas are delicious, and in fact, pretty angst-free. The are easy to make great for meal prep, oh, and they are soooo delicious.

  • Difficulty: easy
  • Print

A simple breakfast that packs a punch of protein, healthy fats, & veggies


  • 8-10 Large eggs, beaten
  • -1/4 cup whole milk

    -1 8oz package of smoked salmon, chopped

    -1-2 big handfuls of arugula, shredded (by hand)

    -ghee, butter, or fat of your choosing


  1. Preheat oven to 400
  2. In a mixing bowl, beat milk and eggs together
  3. In a muffin pan, grease each cup with the fat of your choosing
  4. Add in your salmon, and arugula into each cup; then pour in your egg/milk mix
  5. Also add herbs of your choosing, and or salt and pepper
  6. Bake for 15-20 minutes until eggs are cooked through

I want to take a hot second to clear up some big things here:

1) Eat the yolks!!! Use the entire egg for the recipe – the yolk is where a majority of the nutrition in the egg is located!

2) Eggs are not only a great source of protein, but they are a great source of choline!

Choline is not something we talk enough about, but choline is micronutrient, that most Americans are actually fairly deficient in. It is essential in utero, as well as throughout the lifecycle. It is crucial in brain and spinal cord development, and there is emerging research showing it can help improve/maintain cognitive function as we age.

Additionally, choline does a crapload of other things: it is a part of acetylcholine that is a neurotransmitter that is very essential for muscle movement/control, memory, mood, & as well as general nervous system function.

As a mentioned before – many Americans are deficient in this, why is that?? Well the best sources of choline are: beef liver, eggs (the yolks), and lean beef. It’s funny because since the 80’s the American Heart Association, and the standard American Diet has told us that egg yolks are high in cholesterol, as is organ meat, and that we should be limited red meat.

Ok then.

3) Salmon is also a great source of protein, but it is also one of our lovely fatty fishes that contain Omega-3 Fatty acids that are anti-inflammatory.

Oh Salmon, how I love thee- let me count the ways. As I mentioned above salmon is a great source of Omega 3 fatty acids, these are heart protective and have anti-inflammatory properties. The salmon pictured above is from my local Kroger, and it came in three different “flavors” – really it was just different herbs- mustard, dill, and cracked pepper. All were delicious and I ate several “samples” as I was cutting it for this recipe.

You can use various veggies for this recipe, as well as meats (bacon, etc) sardines are another good option if you’re willing to try them – they are another great source of Omega 3’s and calcium. You can also add cheese if you’re so inclined.

Leave a Reply