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Healthy recipes + low carb recipes

frittata muffins stacked together on a plate
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Frittata Muffins


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I can’t give these mini frittata muffins enough of a glowing review: they’re perfect for make ahead breakfasts, easy to throw together, can be enjoyed on the go, AND they’re full of protein (and low in carbs!). We love dicing up our favorite veggies and making a different frittata version each week. Here’s how.

Psst–looking for something a little more decadent? (more cheese, more cream) Check out my egg muffins and my instant pot egg bites.

breakfast egg muffins stacked together on a plate

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Why You’ll Love This Recipe

As I mentioned, these mini frittata muffins are one of my favorite breakfast recipes. Here’s why I know you’ll love them too:

  1. Perfect for meal prep, and they’re easy to freeze.
  2. High in protein, low in carbs, and the perfect keto breakfast if that’s what you’re after.
  3. Easy to modify with your favorite cheese, veggie, and protein combo.

Ingredients for Mini Frittata Muffins

Here’s what to collect to make these mini frittatas, plus some suggested swaps below…

  • The base: eggs, cream, salt, and pepper.
  • The veggies: bell peppers, onion, and spinach diced nice and small, so you don’t need to saute them.
  • The cheese: crumbled feta.

Mini Frittatas Variations

As delicious as the combination above is, there are dozens of ways to make frittata muffins–just grab your favorite scramble ingredients and mix them in! Here are a few of my favorite combos:

  1. Diced mushrooms, shallots, thyme, and gruyere (inspired by my mushroom frittata). You can also use sauteed mushrooms if you want larger chunks of veggie.
  2. Shredded zucchini, onions, and goat cheese, again like my crustless zucchini quiche.
  3. Sauteed spinach, onion, and pancetta, similar to my spinach crustless quiche.
  4. Cooked and crumbled bacon, cheddar, and green onions.
  5. Diced leeks, onions, pancetta, and shredded Swiss, ala crustless quiche Lorraine.
  6. Use egg whites, as I do when making egg white muffins.
breakfast egg muffins with peppers and spinach

How to Make Frittata Muffins

These frittata muffins are easy to make–let your oven do the heavy lifting, just dice, mix, and pour! Psst–I love making a double batch and freezing these.

  1. Grease a muffin tin pan VERY well.
  2. Whisk together the eggs, cream, and seasoning.
  3. Fill your muffin tin pan with veggies.
  4. Pour eggs on top.
  5. Sprinkle with crumbled cheese.
  6. Bake + enjoy!
mini frittatas vegetables prepped for egg muffin recipe
egg frittata muffins ingredients together in a bowl
veggies for spinach egg muffins
egg in muffin tin pan before baking
egg in muffin tin ready to bake

What to Serve With Egg Frittata Muffins

These mini frittatas are perfect on their own for a quick and easy low carb option, but can also be bulked up with one of these:

  • Make a breakfast sandwich with a toasted English muffin, tomato slices, or avocado.
  • A side of sliced fruit.
  • With your favorite sauce on top, think hot sauce or pesto (we LOVE pesto eggs!).
  • Bistro style salad like this arugula salad or kale salad.
  • Chicken sausage, bacon, or your favorite breakfast meat.
  • Your favorite smoothie, we love this kale smoothie.

Storing, Freezing, + Reheating

Since this dish is made for meal prep, here’s how to take the most advantage of your leftovers:

  • Storing: Keep in an airtight container in the refrigerator for 3-4 days.
  • Reheat in the microwave with a damp paper towel on top.
  • Can You Freeze Frittata Muffins? Yes! Freeze in a single layer (this prevents them from sticking together) before transferring to a freezer bag for up to three months.
spinach egg muffins with peppers
spinach egg muffins stacked together

Are Egg Muffins Keto?

Sure are! These egg frittata muffins are keto-friendly, high in protein, and low in carbs. Just be sure to keep your sides low carb as well–try roasted vegetables or keto bread instead of a slice of traditional toast.

More Egg Recipes You’ll Love

frittata muffins stacked together on a plate

Frittata Muffins

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Servings :12 muffins
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
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Ingredients

  • 10 large eggs
  • 3 tablespoons milk or cream
  • 1 teaspoon Salt
  • 1/2 teaspoon black pepper
  • 1/2 cup feta crumbled
  • 1/2 cup bell peppers finely diced
  • 1/2 cup yellow onions finely diced
  • 1/2 cup spinach finely diced
US Customary – Metric

Instructions

  • Preheat oven to 350 F, and generously spray a 12-cup muffin tin pan with cooking spray.
  • In a medium bowl, whisk together the eggs, cream, salt, and pepper.
  • Sprinkle the veggies evenly into each of the muffin cups. Then pour an even amount of the eggs into each (you'll fill your muffin cups about 3/4 of the way). Sprinkle the tops of each with cheese.
  • Bake in the preheated oven for 20-25 minutes, you'll know your frittata muffins are done once they're set and lightly golden on top. Enjoy!
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Nutrition

Calories: 87kcalTotal Carbohydrates: 2gProtein: 6gFat: 6gSodium: 320mgFiber: 0.3gSugar: 1gNet Carbs: 2g
©Little Pine Low Carb. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media/website/blog is strictly prohibited.

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