Healthy doesn’t have to be bland! These Frittata Egg Muffins are loaded with all sorts of tasty goodness and just happen to be healthy!
With spinach, cherry tomatoes, capsicum / bell peppers and pops of feta, these are great grab ‘ go breakfast muffins that will keep you fuller for longer. Egg muffins will last in the fridge for 4 days, or 3 months in the freezer. Low carb, low fat, high protein, and just 110 calories!
Frittata Egg Muffins
If you want to kick start your mornings with something healthy and yet fabulously tasty (thank you Mr Feta, you are my best friend for adding bling with minimum calories), these healthy Frittata Egg Muffins are a great option. 🙂
They’re essentially frittatas – in muffin form. Which makes them super handy for quick breakfasts. Not because it’s so hard to make the effort to cut a slice of frittata (though surely everyone has morning when even that seems like too much effort, right?😂).
It’s more about the shape of these. No man handling a slice of frittata. These Frittata Muffins are perfect hand-food.👌🏻
What do Egg Muffins taste like??
I had some trouble describing the texture of these to some friends. I want to be able to tell you they are soft and custardy inside, like quiche. Dripping with cheese, rich with cream.
But… errr, well, that’s not healthy!!!
The texture of these Egg Muffins is kind of spongey. A softer texture than Frittata and even Omelettes.
I totally realise that describing these as “spongey” really is not an appetising description. But my limited vocab can’t think of another truthful way to describe them.
So yes, they have a “spongey” texture, But they are juicy, and they’re tasty, they’re filling and they’re healthy.
So let’s get past the “spongey” texture! 😂
Great standby breakfast muffins
Added bonus: Egg Muffins will last in the fridge for 4 days. They also freeze great.
The best way to reheat the Egg Muffins is in the microwave – it keeps them moist. So pop them in while you fly around the kitchen filling your thermos with hot coffee before you dash out the door and jump in the car.
Then even if you’re stuck in horrendous peak hour traffic, just imagine how smug you will feel – while everyone else is huffing with frustration, you’re sipping hot coffee and nibbling on warm egg muffins.
AND your black top will be toast-crumb-free.
AND you’re feeling good about yourself knowing that they’re healthy and high in protein, so they’ll keep you fuller for longer than all those days you hoover down a bagel on the run.
WIN WIN WIN!!!
Problems with egg sticking to the muffin tin?
Nothing glues like eggs. So be sure to use a non stick muffin tin and spray with oil before adding the filling. If it seems stuck straight out of the oven, just leave it for 5 minutes and it should sweat off the muffin tin. Other measures you can take: use cupcake liners for the pan, grease with butter instead of spraying.
I’ve filled these breakfast muffins with a combination of spinach, cherry tomatoes, bell peppers/capsicum and feta. Feel free to substitute with similar vegetables, but I do urge you to stick to the same quantities – too many veggies will weight down the egg and may leech too much water.
While it would be lower calories if you skip the feta, it’s my low-cal trick for adding extra tastiness into things that I want to keep healthy. You get great bang for your buck – or should I say deliciousness for calories.
So it’s staying in! – Nagi x
More egg recipes for breakfast
-
A classic Omelette, or this Fluffy Egg White-only Omelette
-
Frittata – the classic done right!
-
Shakshouka – baked eggs made exotic (and trendy)
Frittata Egg Muffins Extended Family
-
Frittata with Bacon – the father, made the traditional way (stove then oven)
-
Quiche Lorraine – the French mother, with the buttery flaky crust
-
Italian Sausage Quiche – the cheeky Italian uncle
-
Hash Brown Crust Quiche Lorraine – the flashy cousin with a hash brown crust
-
Spanish Tortilla (Omelette) – the Spanish potato-loving aunt
-
Baked Vegetable Frittata – the uncle,made the easy way (pour and bake!)
WATCH HOW TO MAKE IT
Sometimes it helps to have a visual, so watch me make these Frittata Muffins!
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Frittata Egg Muffins
Ingredients
- 6 eggs (large or medium)
- ½ tsp salt
- ¼ tsp black pepper
- 3/4 cup chopped spinach (baby or normal Spinach, or similar leafy greens)
- 1/2 cup diced red capsicum / bell pepper
- 8 cherry tomatoes , quartered (Note 1)
- ½ cup shallots , finely sliced
- 70 g / 2.5 oz feta , crumbled (about 1/2 cup)
- Oil spray , for greasing muffin tin
Instructions
- Preheat oven to 180C/350F.
- Spray 6 standard non stick muffin holes with oil.
- Whisk eggs, salt and pepper. Stir through vegetables and feta.
- Divide mixture between holes.
- Bake 20 minutes or until the top is light golden and the centre springs back when touched.
- Served immediately. Or allow to cool, then store in an airtight container in the fridge for 3 - 4 days, or freezer for 3 months (defrost 2 minutes in the microwave or overnight in the fridge).
Recipe Notes:
Originally published February 2018. Updated for housekeeping matters, no change to recipe.
LIFE OF DOZER
Dozer stays with a golden retriever board when I’m away. Whenever I go to pick him up after a trip away, I always have movie-like visions of Dozer bounding towards me and leaping into my arms for a giant hug.
The reality is always rather different. Dozer’s joyful bounding towards me sounds more like the thundering hooves of a wild stallion, and instead of leaping gracefully into my arms, he launches himself at me, wild eyed with excitement, upon which I promptly end up on my butt with my legs in the air (reminder: he’s 40kg / 80 lb) with a dirt covered dog wriggling like crazy all over me.
Nothing movie-like about it. And every time, someone always says “Bugger! I wish I videoed that!!!” 😂
This is pretty much what I see a split second before my butt lands on the ground. It’s a terrifying / wonderful sight.
Hi Nagi. Trader Joe’s sells frozen packages of “Fire roasted peppers and onions”. Just thaw in microwave, chop and add! Great flavor, timesaver.
I make these all the time now. Every week or two, with different ingredients every time. They are always perfect. I use butter and I think they would fall out if I turned the tin over. May try spray for less calories.
Just made a batch of these to store for breakfasts. I had no problem with them sticking. I used a less deep sized non-stick muffin tray and sprayed with butter flavoured oil. Because of the size of my tray I got 18 from the 12 batch recipe. I’m ashamed to say that only 14 of them have made it to the storage containers as I made the mistake of trying one and before I knew it I’d eaten another 3. Delicious ! Thanks Nagi x
Hello! These look delicious. I would just like to know if I could substitute the eggs with just egg whites and not mess up the texture? My husband prefers no yolk if possible.
Oh, these are so delicious and easy to make. I just love these and my sister eat so many I had to make a 2nd batch. Thank you so much as this is now a favorite in my home.
Perfect! N x
So delicious! I had no trouble with them sticking, I only had oversized nonstick muffin tins so that’s what I used. I have no clue if the oversized cups made them easier to come out or if I just got lucky! But maybe for some who had trouble with sticking it would be worth a try to use the bigger tin?
I’m so glad you loved them Amy and that you had no issues with sticking! I find a good non stick pan and spray oil (or butter) works a treat 🙂
Someone may have said this already, so please forgive the repeat. I make these all the time and I have never been able to make them in a muffin tin, no matter how much I grease the tin. So, I went to a cooking store and purchased 12 silicon cupcake liners. Works like a charm…nothing sticks. They are a pain to clean, but worth the trouble.
Hi Mary, is it a non stick tin? Great to know about the silicon though – N x
Going to make these today!
Can I please ask – what kind of fetta do you use?
Thank you so much.x
Just wanted to say you’re recipes are amazing and the way you have shared them with people is so easy to understand! I’ve been in a food/cooking rut and stumbled upon your site and I’m so inspired and excited to cook again ! Thank you so much! And you have so many yummy recipes ! You’re my go to from now on!
Thanks so much Dorna, that’s so nice to hear!!
So delicious! I had no trouble with them sticking, I only had oversized nonstick muffin tins so that’s what I used. I have no clue if the oversized cups made them easier to come out or if I just got lucky! But maybe for some who had trouble with sticking it would be worth a try to use the bigger tin?
These Frittata muffins are sensational. They became my favorite lunch food. So tasty! Plus easy to make, carry around and eat. Not mentioning all that goodness in them. Absolutely brilliant recipe from Nagi. Like many others. Thank you. 🙂
Dear everyone, I can’t wait to make these frittatas. I think what’s really important is to remember that these are very low carb and that’s really more important I believe, then calories. Keeping our sugars low seems to be key to better health. So enjoy without guilt!
I hope you love them Jan!
Hi Nagi – these look great. I need to make individual frittata in bulk for a brunch (80+ people!) and freeze them. I am keen to have then less spongy, and more custardy and soft instead. Not worried about them being healthy! Would adding cream to the egg mix achieve this? 🙂
Hi Dara, if you’re looking to make a large frittata, I have a few recipes on my website, I’m sure you’ll find one you’ll love!
So easy and tasty! I love your recipes, Nagi!
Thanks so much Yvette!
Taking 4 yr old on first camping trip (car camping 3d) would like to take egg muffins for easy breki…. how to reheat under such conditions
I usually eat these cold too!