Canadian Bacon and Goat Cheese Frittatas – High Protein, Low Carb

If you have 20 minutes in the morning, you could make a variation of these every day! They’re high in protein, low carb and can also easily be made dairy free. (just substitute the milk with water )

Turns out that they also travel well and can be packed up in a lunch box – to serve hot or cold. (although I much prefer them HOT)

It’s egg – plus your favorite thing to eat with eggs. How easy it that?

For today’s frittatas, I opted for the goat cheese and Canadian bacon.

This recipe makes six cupcake-sized mini frittatas and takes 20 minutes from start to finish.


  • 4 large eggs, whisked
  • 1/4 cup of whole milk (can substitute water, soy milk, almond milk, or rice milk)
  • 1/3 cup crumbled goat cheese (can be left out, along with the milk to be dairy free)
  • 1/3 cup finely diced Canadian bacon
  • 1/2 teaspoon of salt
  • 3/4 teaspoon of fresh ground black pepper
  • 3 Tbsp freshly chopped parsley


  1. Preheat oven to 375 deg F and spray muffin tins with gf non-stick cooking spray (I use Pam Original)
  2. Whisk all of the ingredients together in a medium-sized bowl
  3. Pour into muffin tins, almost to the top (tip – fill any empty muffin holes with water for more balanced baking)
  4. Bake for 12-15 minutes until eggs are puffing up and slightly firm to the touch
  5. Gently remove with spatula (they will reduce in puffiness as they start to cool)


*You could make these many different ways -
  • Add your favorite veggies
  • Add a little salsa for a Mexican flare
  • Add Italian parsley and prosciutto for an Italian twist
  • Add feta cheese, tomatoes and black olives for a Greek breakfast

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