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Prosciutto-Wrapped Mini Frittata Muffins⏱ 55 min total
Recipes

Prosciutto-Wrapped Mini Frittata Muffins

Per 1 serving · 182 g · 11 ingredients

Calories
213
11%
of a 2,000 cal day
  • Protein
    17g
    31% of calories
  • Carbs
    6.2g
    11% of calories
  • Fat
    14g
    58% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Prosciutto-Wrapped Mini Frittata Muffins (182 g) has 213 calories, with 17 g of protein, 6.2 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (33% DV), Vitamin K (42% DV) and riboflavin (b2) (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 41%, 37% and 83% of the daily value.

Per 100 g
117cal
low energy density
Protein per 100 cal
7.8g
Net carbs
4g
carbs minus fiber
Fiber
2.1g
1.8 g sugar

High in

20%+ of the daily value

  • Protein33%
  • Vitamin K42%
  • Riboflavin (B2)32%
  • Vitamin B1226%
  • Pantothenic acid29%
  • Choline37%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Vitamin B615%
  • Folate (B9)16%
  • Zinc11%
  • Manganese16%

Watch

20%+ of the daily value

  • Sodium41%
  • Saturated fat37%
  • Cholesterol83%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min
  1. 1

    Preheat oven to 375 degrees F. Halve cherry tomatoes, chop onions, mushrooms, mince garlic.

  2. 2

    Heat coconut oil over medium heat in a large cast iron skillet. Sauté onion until translucent, about 5 minutes. Add garlic and mushrooms and sauté until tender, 6-10 minutes. Season with salt and pepper; remove from pan and set aside.

  3. 3

    Beat the eggs in a large bowl with the coconut milk, coconut flour, salt, and pepper until well-combined. Add mushrooms and spinch and stir to combine.

  4. 4

    Grease a muffin tin. Line each cup with the prosciutto, taking care to cover the bottom and sides completely. I preheated the oven to 375°F and prepped my veggies.

  5. 5

    Spoon egg batter into cup. Top with halved cherry tomatoes.

  6. 6

    Bake for about 20 minutes, rotating halfway through, or until eggs are set and a toothpick comes out clean.

  7. 7

    Let cool slightly before removing and transfering to a wire rack. Enjoy!

  8. 8

    Recipe inspired by: http://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

Vitamins & minerals

Amounts for 1 serving (182 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A164 μg
18%
Vitamin C8 mg
9%
Vitamin D1 μg
9%
Vitamin E1 mg
7%
Vitamin K51 μg
42%
Thiamine0.1 mg
5%
Riboflavin (B2)0.4 mg
32%
Niacin1 mg
8%
Vitamin B60.2 mg
15%
Folate (B9)63 μg
16%
Vitamin B121 μg
26%
Pantothenic acid1 mg
29%
Choline206 mg
37%

Minerals

NutrientAmount% Daily Value
Calcium61 mg
6%
Iron3 mg
34%
Potassium343 mg
7%
Magnesium31 mg
7%
Phosphorus186 mg
27%
Zinc1 mg
11%
Copper0.2 mg
22%
Manganese0.4 mg
16%
Selenium23 μg
42%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene25 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene675 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene639 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol107 μg—
Serine1 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20.1 μg—
Vitamin D31 μg—

Burning 213 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 40min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 30min
    Swimming laps

Common questions

How many calories are in Prosciutto-Wrapped Mini Frittata Muffins?

One serving of Prosciutto-Wrapped Mini Frittata Muffins (1 serving) has 213 calories, which works out to 117 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Prosciutto-Wrapped Mini Frittata Muffins high in protein?

Yes. It has 17 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).

Are Prosciutto-Wrapped Mini Frittata Muffins keto-friendly?

It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Prosciutto-Wrapped Mini Frittata Muffins?

935 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Prosciutto-Wrapped Mini Frittata Muffins?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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