Recipe courtesy of Turner Broadcasting System

100-Calorie Ham and Cheese Individual Frittatas

These tasty mini frittatas are the perfect party snack, and a welcome addition to any breakfast or lunch. Packed with great flavor from ham and caramelized onions, and loaded with protein, these 100-calorie bites will keep you satisfied longer than the typical snack.
  • Level: Easy
  • Total: 1 hr
  • Prep: 15 min
  • Cook: 45 min
  • Yield: 12 servings
  • Nutrition Info
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Nonstick cooking spray

2 teaspoons olive oil

6 ounces ham steak, cut in 1/4-inch dice (about 1 1/2 cups)

1 1/2 cups 1/8-inch-thick slices red onion

6 whole large eggs

4 large egg whites

3/4 cup shredded reduced-fat sharp Cheddar

1/4 teaspoon kosher salt

1/4 teaspoon dried thyme leaves


  1. Preheat the oven to 350 degrees F. Coat a 12-cup muffin pan with cooking spray.
  2. Heat 1 teaspoon of the oil in a large nonstick skillet set over medium-high heat. Add the ham and cook until shrunken and somewhat dried, 2 to 3 minutes. Turn and cook another 2 minutes. Transfer to a bowl.
  3. Add the remaining 1 teaspoon oil and the onions to the pan and reduce the heat to medium-low. Cook, stirring occasionally, until the onions are translucent and very soft, 11 to 12 minutes.
  4. Meanwhile, lightly beat the whole eggs and egg whites in a large bowl. Add all but 2 tablespoons of the cheese, the salt and thyme, and whisk until well blended. Stir in the ham and onions. 
  5. Scoop about 1/4 cup of the mixture at a time into the prepared muffin pan, and divide the remaining 2 tablespoons of cheese over the tops. Bake in the center of the oven until a toothpick inserted in the center comes out clean, 22 to 25 minutes. Cool slightly before removing from the pan. Serve warm or at room temperature. 

Cook’s Note

You may substitute 6 strips of lean, center-cut bacon for the ham and still stay under 100 calories.

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