Olive oil or cooking spray
6 whole eggs (large)
½ cup cottage cheese (full fat)
½ tsp salt
¼ tsp pepper
2 tsp fresh thyme leaves or ½ tsp dried thyme leaves
1 cup butternut squash (cubed)
12 green onions (sliced thinly)
One of the most inexpensive and easy ways to add protein to a senior’s diet, along with healthy fats and vitamins, is with eggs. When shopping for eggs, “pastured” eggs are the healthiest types of eggs you can buy. They are more nutritious because hens that produced them were allowed free access to the outdoors and ate a diet consisting of anything that they could forage. Pastured eggs typically have more beta-carotene, vitamins A, E and D, and less saturated fat and cholesterol than conventional eggs. If you can't get pastured eggs, Omega-3-enriched eggs are your second best choice.
These mini frittatas also freeze beautifully, making then an easy meal prep recipe for caregivers.
- Preheat oven to 400 degrees Fahrenheit.
- Coat twelve regular-size muffin cups with cooking spray or olive oil.
- In a blender, combine the eggs, cottage cheese, sea salt and pepper. Blend the mixture together for 15-20 seconds.
- Transfer the ingredients to the bowl and add the thyme, butternut squash and green onions.
- Divide the egg mixture evenly into the twelve muffin cups and place into the preheated oven.
- Bake 15-20 minutes, or until frittatas are firm throughout (not liquidy in the center).
- Remove the frittatas from the oven. Let them cool for 5 minutes and remove them from the muffin cups if desired.
Serving Size 3 Frittatas
Serving Per Container 4
|Amount Per Serving|
|Calories 150||Calories from Fat|
|% Daily Value*|
|Total Fat 8.1g|
|Saturated Fat 2.3g|
|Trans Fat 0g|
|Total Carbohydrate 5.4g|
|Dietary Fiber 1.2g|
|Vitamin A %||Vitamin C %|
|Calcium 8%||Iron 5%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g||80g|
|Saturated Fat||Less than||20g||25g|
|Cholesterol||Less than||300mg||300 mg|
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4