Dairy Farmers of Canada

Frittati and Frittatas!

Our dietitians' favourite

Your children will find these small frittatas both tasty and filling.

  • Prep: 15 min
  • Cooking: 15 min
Yields 12 small frittatas
frittati and frittatas


  • 1 tbsp (15 mL) soft butter
  • 12 small eggs
  • 2/3 cup (160 mL) whole milk (3.25% M.F.)
  • of salt
  • of pepper
  • 12 fresh asparagus spears
  • 1 piece of firm cheese (Mozzarella or white Cheddar) about 7 cm long
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What adults can prepare:

Blanch asparagus in boiling water for three minutes, plunge in cold water, then drain.

Wash outer shells of eggs with soap and water (if eggs will be handled by children of preschool age).

Cut piece of cheese into 12 slices approximately ½ centimetres thick.

Preheat oven to 180°C (350°F).

What children can do:

Using a pastry brush, butter the 12 muffin cups of the pan.

Break eggs into a bowl. Mix using a whisk.

Add milk, salt, and pepper. Mix and set aside.

Cut asparagus into small pieces. Set aside.

Cut cheese slices in two. Set aside.

Pour egg mixture into muffin cups.

Add pieces of asparagus to each muffin cup.

Place two slices of cheese on top of the mixture in each muffin cup.

Ask an adult to bake the frittatas for 15 minutes.

Let cool and serve.



Variations: Add a small clove of garlic for added flavour, and half of a red bell pepper to add colour.

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Nutritional information

Per serving
Energy: 125 Calories
Protein: 9 g
Carbohydrate: 2 g
Fat: 9 g
Fibre: 0.3 g
Sodium: 151 mg

Top 5 Nutrients

(% DV*)
Calcium: 12 % / 131 mg
Riboflavin: 17 %
Selenium: 29 %
Vitamin B12: 25 %
Vitamin D: 21 %