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Home Breakfast

Frittata Egg Muffins

By:Nagi
Published:26 Feb '19Updated:19 Apr '19
104 Comments
Recipe v Video v Dozer v

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!

Healthy doesn't have to be bland! These Healthy Egg Muffins are a great grab & go breakfast option. Egg, spinach, feta, cherry tomatoes and bell peppers/capsicum. www.recipetineats.com

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.👌🏻

Healthy doesn't have to be bland! These Healthy Egg Muffins are a great grab & go breakfast option. Egg, spinach, feta, cherry tomatoes and bell peppers/capsicum. www.recipetineats.com

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! 😂

Healthy doesn't have to be bland! These Healthy Egg Muffins are a great grab & go breakfast option. Egg, spinach, feta, cherry tomatoes and bell peppers/capsicum. www.recipetineats.com

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.

How to make Healthy Egg Muffins

How to make Healthy Egg Muffins

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

  • Omelette
  • Frittata – the classic done right!
  • Shakshouka – baked eggs made exotic (and trendy)
  • No Washing Up Ham Egg Cheese Pockets
  • No Washing Up Ham Egg Cheese Bowls
  • Bacon and Egg Muffins
  • Copycat MACCERS Sausage and Egg McMuffin

Healthy doesn't have to be bland! These Healthy Egg Muffins are a great grab & go breakfast option. Egg, spinach, feta, cherry tomatoes and bell peppers/capsicum. www.recipetineats.com

Healthy doesn't have to be bland! These Healthy Egg Muffins are a great grab & go breakfast option. Egg, spinach, feta, cherry tomatoes and bell peppers/capsicum. www.recipetineats.com

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

Author: Nagi
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Breakfast, Snack
Western
5 from 32 votes
Servings6
Tap or hover to scale
Print
Recipe VIDEO above. Healthy doesn't have to be bland! Just a touch of feta really makes all the difference with these frittata muffins. Great grab 'n go breakfast muffins - high in protein so it keeps you fuller for longer, keeps for days in the fridge or months in the freezer! 

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:

1. Tomato - If you use ordinary tomato, use 1 medium one and scrape out the watery seeds and just use the flesh.
2. Vegetables - Feel free to sub the vegetables with other vegetables of choice, as long as they are not watery (eg zucchini and eggplant would need to be cooked before stirring through as they leach a lot of water). Also, pickled / marinated vegetables and antipasto things (olives, gherkins etc) are terrific.
These egg muffins are intended to be healthy but I won't judge if you want to load them up with goodness like cheese, salami / cooked bacon etc! 🙂
3. STORAGE: Keeps for 3 - 4 days in the fridge, or 3 months in the freezer. Microwave from frozen or defrost overnight in the fridge. Best served warm.
4. Nutrition per muffin. I find 2 muffins satisfying as a breakfast!
Keywords: Egg Muffins, Frittata muffins
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.

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.

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Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative!

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104 Comments

  1. Jane says

    January 7, 2021 at 2:30 am

    5 stars
    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

    Reply
  2. Kaylen says

    May 19, 2020 at 1:44 am

    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.

    Reply
  3. Sherry says

    February 28, 2020 at 6:37 pm

    5 stars
    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.

    Reply
    • Nagi says

      February 29, 2020 at 7:17 pm

      Perfect! N x

      Reply
  4. Amy Morgan says

    January 21, 2020 at 4:53 pm

    5 stars
    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?

    Reply
    • Nagi says

      January 21, 2020 at 6:16 pm

      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 🙂

      Reply
  5. Mary says

    January 11, 2020 at 7:05 am

    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.

    Reply
    • Nagi says

      January 11, 2020 at 12:13 pm

      Hi Mary, is it a non stick tin? Great to know about the silicon though – N x

      Reply
  6. Dorna K says

    December 30, 2019 at 9:36 am

    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!

    Reply
    • Nagi says

      December 30, 2019 at 12:29 pm

      Thanks so much Dorna, that’s so nice to hear!!

      Reply
    • Amy Morgan says

      January 21, 2020 at 4:51 pm

      5 stars
      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?

      Reply
  7. Iveta says

    December 20, 2019 at 12:18 am

    5 stars
    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. 🙂

    Reply
  8. Jan says

    November 26, 2019 at 1:16 am

    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!

    Reply
    • Nagi says

      November 26, 2019 at 12:52 pm

      I hope you love them Jan!

      Reply
  9. Dara says

    August 15, 2019 at 9:55 am

    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? 🙂

    Reply
    • Nagi says

      August 15, 2019 at 8:53 pm

      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!

      Reply
  10. Yvette says

    May 31, 2019 at 7:44 am

    5 stars
    So easy and tasty! I love your recipes, Nagi!

    Reply
    • Nagi says

      May 31, 2019 at 12:57 pm

      Thanks so much Yvette!

      Reply
  11. Margarita says

    May 18, 2019 at 2:15 am

    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

    Reply
    • Nagi says

      May 20, 2019 at 9:27 am

      I usually eat these cold too!

      Reply
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