Fitness Food Friday: Frittatas

Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!


I find I do better with protein for breakfast and the easiest way for me to get protein in the morning is eggs. I love making these frittatas because you can make a week’s worth. I enjoy them after a hard sweat and even to snack on. When I invite friends and family over for brunch this is a huge hit!

Grocery list

5 eggs

3 organic chicken sausage links

2 Tbsp of organic low fat milk

3/4 cup of diced red pepper

1 package of chopped organic spinach (thawed out)

5 oz of goat cheese (I use Mackenzie, keeping it local)


First, sauté the sausage until it is done. Then crack the eggs into a bowl, mix really well. Combine all other ingredients and mix thoroughly. Now, spray muffin pan and pour mixture half way into the sections on the pan. Make sure not to overfill, as they will expand. Finally, place the pan in the oven at 350 degrees and cook for 12-15 minutes. Add a dash of salt and pepper to preferred taste.

Other variations:

If you don't do dairy like me I just take eggs, sauté some asparagus tips, spinach, shallots, multicolor peppers, and combine and bake for 12- 15 minutes. Add a dash of salt and pepper as needed. Enjoy!

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