USA Triathlon News Blogs Fuel Station Farro Egg Cakes

Farro Egg Cakes

By Matt Kadey | Aug. 29, 2016, 2:10 p.m. (ET)

Farro Egg Cakes

These egg cakes/handheld frittatas follow the rules of post-training nutrition, namely teaming up carbs and protein. You can enjoy them straight from the fridge or cooler, at room temperature or heated for about 30 seconds in the microwave. And there is no reason why these can’t serve as a quick breakfast or lunch option.

Dairy-free, Gluten-free, Vegan or Vegetarian
ACTIVE TIME: 20 min.

Baked eggs are tantamount to nature’s version of cement, which is why I always break out my trusty silicone muffin tray so I don’t have to chisel out the egg cakes once they’re cooked.

Farro is a so-called ancient grain that can be found at an increasing number of natural food stores and megamarts.

1/2 cup farro
6 large eggs
1/3 cup low-fat milk
1 medium-sized red bell pepper, diced
1 cup finely chopped spinach
2 shallots, finely chopped
1 ounce grated Parmesan cheese (about 1/3 cup)
1 teaspoon dried thyme
1 teaspoon smoked paprika (optional)
1/2 teaspoon salt
1/4 teaspoon black pepper

Place farro and 2 cups water in a medium-sized saucepan. Bring to a boil, reduce heat to medium-low, and simmer, covered, until grains are tender, about 25 minutes. Drain any excess water.

Preheat oven to 375°F. In a large bowl, whisk together eggs and milk. Stir in remaining ingredients and cooked farro. Divide among 12 standard-sized greased muffin cups and bake for 20 minutes, or until eggs are set. Let cool for a few minutes before unmolding. Keep chilled for up to 5 days.

Game Changers: Swap out farro for wheat berries, freekeh, spelt or for gluten-free, millet or sorghum + Make ’em dairy-free by using nondairy plain milk and replace Parmesan with nutritional yeast + Stir in chopped Swiss chard instead of spinach + Add some chopped cooked bacon

Nutrition Data per Serving
Calories: 181
Protein: 12 g
Fat: 7 g
Carbs: 16 g
Fiber: 6 g
Sodium: 359 mg

rocket fuelFind more make-ahead meals from “Rocket Fuel” here.

Republished with permission of VeloPress from “Rocket Fuel: Power-Packed Food for Sports and Adventure” by Matt Kadey, RD. See more recipes at

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.