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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)

From The Author

Adding a vegetable full of fiber and vitamin A, such as butternut squash, gives these frittatas a terrific texture. Enhance the flavor by incorporating fresh thyme and green onion. You could also substitute the butternut squash with leftover cooked sweet potatoes or carrots.

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.

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Coat twelve regular-size muffin cups with cooking spray or olive oil.
  3. In a blender, combine the eggs, cottage cheese, sea salt and pepper. Blend the mixture together for 15-20 seconds.
  4. Transfer the ingredients to the bowl and add the thyme, butternut squash and green onions.
  5. Divide the egg mixture evenly into the twelve muffin cups and place into the preheated oven.
  6. Bake 15-20 minutes, or until frittatas are firm throughout (not liquidy in the center).
  7. Remove the frittatas from the oven. Let them cool for 5 minutes and remove them from the muffin cups if desired.
Nutrition Facts

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
Cholesterol 281mg
Sodium 201mg
Total Carbohydrate 5.4g
Dietary Fiber 1.2g
Sugars .0g
Protein 13.2g
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:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

About the Author(s)

Leslie Myers is a culinary professional with over thirty years of experience including healthy eating and cooking specialist, culinary instructor, restaurant owner and operator, caterer, operations manager, pastry chef, raw foods chef and culinary instructor. She is the owner of Foodsense, Now, a Solana Beach-based company which focuses on healthy eating for athletes. She is also the Professional Chef for Home Care Assistance, where she creates delicious recipes that promote brain health and healthy longevity and are appropriate for the changing dietary needs of seniors.

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