Starting your day with a nourishing breakfast can help set a positive tone. This month’s cooking class at the Adventist HealthCare Shady Grove Medical CenterAquilino Cancer Center focused on the day’s first and most important meal.  Many people don’t have time in the morning to make breakfast, so planning ahead is the key.  Consider making muesli the night before or freeze mini egg frittatas to reheat and grab as you run out the door.

Mini Mediterranean Frittatas

Recipe by Karman Meyer, RDN, LDN


  •  1 teaspoon olive oil
  •  1 cup zucchini, quartered lengthwise and then sliced into ¼-inch thick wedges
  •  1 cup baby bella mushrooms, roughly chopped
  • 1/3 cup red onion, finely diced
  • 2 cups spinach
  • 1/4 cup Kalamata olives, pitted and chopped
  • 1/2 teaspoon dried oregano
  • 6 large eggs
  • 1/2 cup fat-free milk
  • black pepper to taste
  • 1/4 cup crumbled feta cheese


  1. FrittattaPreheat oven to 350˚F and lightly oil each well of a muffin pan with olive oil.
  2. Heat oil in a large skillet over medium heat, then add zucchini, mushrooms and onions. Sauté for 2 minutes, stirring to ensure even cooking.
  3. Reduce heat to medium-low and add spinach, olives and oregano. Stir to combine and cook for 2 minutes or until spinach is wilted.
  4. Remove skillet from heat and allow vegetables to cool slightly.
  5. In a large bowl, whisk eggs, milk and black pepper. Add cooked vegetables and cheese to egg mixture, and whisk until combined.
  6. Scoop ¼ cup plus 2 tablespoons egg mixture into each muffin pan well. Place pan on the middle oven rack and bake for 20 minutes. Eggs should reach an internal temperature of 160°F (71°C) and be set with no runny liquid remaining on top.
  7. Allow to cool for 5 minutes before carefully removing mini frittatas, using a table knife to loosen the edges.
  8. Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days. When ready to eat, reheat in the microwave for 30 seconds. Serves 5.