[Recipe] Mini Egg White Frittatas!

When do you have time to make a healthy, well balanced breakfast? If you’re like me, you laughed at that question and quickly answered “basically never.”

In the morning, I’m typically always on the go. Whether it’s to/from the gym, taking the dog for a run, meeting media or rushing out the door to work, there isn’t a ton of time. I can rarely whip up some fresh, tasty protein pancakes or even a quick egg white omelet. I’m always trying to pre-make breakfasts that last over time, so I can grab them on the go.

SUPER easy mini egg white frittatas | sunshine & the bear Through my TIU Love Your Body challenge, I’ve been trying to to work on organizing ahead of time. Planning (meal prep especially), helps me focus my energy on other things in the moment – workouts, work, etc. It’s also more affordable! And often healthier! There’s always a temptation to go out and with that come pricey, unhealthy options.

I love that the TIU team has posted the idea of this CRAZY EASY recipe for a delicious, lasting, pre-makable breakfast…mini egg white frittatas!

WHY DIDN’T I THINK OF THIS BEFORE?! They are a serious no-brainer. You can add your own favorite frittata ingredients, but check out my basic recipe below:

Mini egg white frittatas
Cuisine: breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 12 mini frittatas
  • 3-4 C egg whites
  • 1 bell pepper (chopped)
  • 1 small onion (chopped)
  • ½ C mushrooms (chopped)
  • non-stick spray
  1. Preheat your oven to 350 degrees F.
  2. Spray a cupcake pan with your non-stick spray, making sure to get inside the full cups.
  3. Add your chopped ingredients to each cup. Remember, you can make them however you want - so be creative and make each one different!
  4. Pour in egg whites and fill each cup (leaving approx. ⅛" space to the top of the pan).
  5. Place in the oven and bake for 10-15 minutes.
  6. Remove pan and let cool for 5 minutes.
  7. Enjoy!

If you want to make the breakfast even more exciting (who doesn’t?), you can add some turkey bacon and/or avocado to your frittata! To add turkey bacon, place one strip into the pan cup first, then all the other ingredients. Top with fresh chopped avocado for healthy fats!

These will be my new favorite prepped breakfast meals, but I’d love to stock up other options! What are your favorites?

Workout Wednesday – Secret Admirer Cardio

It’s the time again – Workout Wednesday! Are you ready to sweat? DONE.

You’ve heard me talk about Tone It Up’s current Love Your Body challenge. Throughout the challenge they add workouts daily and this week’s workout feature is one of their CARDIO  workouts!

Now I did this workout this morning and I mean it when I say you’re going to sweat (like a lot). So here you go, enjoy TIU’s Secret Admirer Cardio! 

This week’s workout: Secret Admirer Cardio
Muscles worked: All your muscle groups!
Courtesy of: Tone It Up Love Your Body series
Needs: Treadmill, elliptical, stairs machine



  • 5 minute warm up (approx 4)
  • 6 minute jog
  • 2 minute fast run/spring
  • 2 minute jog


    Cardio 2: ELLIPTICAL

    • 2.5 minutes low intensity
      I set the machine at an incline of 10 and a resistance of 5 
    • 10 minutes high intensity
      Now this was HARD. I set the machine at an incline of 11-12 and a resistance of 12-15. Ten minutes is a LONG TIME so again, be sure to have water handy!
    • 2.5 minutes low intensity


    Cardio 3: STAIRS

    • 1 minute high intensity
      I set the machine at 70 steps per minute 
    • 1 minute low intensity
      I set the machine down to 50 steps per minute


    .And that’s your Wednesday Workout! ENJOY! And remember, you’ll never regret a workout! 

Friday Favorites 1.4.13

In an effort to up my blogging game, I’m creating a new fun segment of the Kate show called Friday Favorites! TA-DA!

On Fridays, I’ll bring to you all the fun things I’m digging from that week. It can/will be anything and everything from food to workouts to people (just assume there will be a photo of Ryan Gosling every week) to whatever!

Ok, so here’s this week’s favorite things…

Ray Lewis

Ray Lewis

So as most of you know I live in Baltimore. I’ve been here for about five years and I’ve come to be an adopted daughter of this little Charm City and I love it. I’ve also come to be a pretty big Ravens fan. This would not be the same without the amazing Ray Lewis. He is an icon on the team and in this city, not to mention a BEAST on the field. AND he’s a fellow University of Miami HURRICANE baby! WOO WOO :)

ray lewis action figure

I show support for the Canes AND the Ravens by having a special Ray Lewis in a Miami jersey on my desk (thanks Tom)!

Sadly, Ray announced this week that he is retiring after this season. It’s an end of era. We’re going to miss you Ray!

Tone It Up Love Your Body Challenge

tone it up love your body challenge

WOO HOO! I love a good challenge – especially when it comes from my trainers Karena & Katrina of Tone It Up! Their most recent awesomeness has come in the form of the Love Your Body Challenge! SO excited for the new challenge!! Especially the 100 miles by Valentine’s Day piece – already at 6+ miles! Such a cool (and achievable) goal! We can do this ladies. Here’s to an amazing kick off to 2013. woo woo!

Head and the Heart

head and the heart

I. Can’t. Stop. Playing. The. CD.

Sally Hansen Hard As Nails

sally hansen hard as nails

For some reason, my nails have been chipping a lot lately. Instead of dishing out tons of money every week for a manicure, I went and picked up this nail hardener. You can find it at any local drug store or Target or whatever!

Stella & Dot Bardot Spiral Bangle

stella & dot bracelet

Don’t look at this picture too long – I need a tan…

Tom got this lovely bangle for me for Christmas (with the help of Molly, friend & stylist of course haha) and I haven’t stopped wearing it! It’s cute and simple but sparkly enough to spice up an outfit!

And for the win…Daniel Craig

daniel craig

le sigh…

What are you digging this week? Tell me!