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.
Fantastic… great for lunch with green salad.
Use NONSTICK oil spray such as PAM … no sticking problem, no matter the pan!
I love you recipes. I use them all the time. But Equally I love the story and pictures of Dozer, thank you for those, they always make me smile.
Thanks so much Rachelle, I really appreciate the feedback ❤️
Hi Nagi. Made the mini frittatas today. Delish!!! A tip…I baked the frittatas in parchment baking cups (PaperChef) and clean up was a snap!!! Enjoy your recipes.
I loved this recipe! I did it twice, added par boiled diced potato , added sautéed leeks, or an onion, and added sautéed mushrooms. Very lightly sautéed. And they are soooo lo calorie
I’m so glad to come across your website. I tried this recipe this morning and the result is ah-mah-Zing! My hubby is a picky eater and this is what he said “this is the best fritata I have ever tasted in my life! It’s juicy and flavorful”. A compliment to the chef, but I want to give it to you. Thank you for sharing this with us. x
You nailed it Sofia! I’m so happy it was a hit ❤️
Can not print some recipies
Hi Peter, sorry you are having trouble printing the recipes, are you clicking on the printer logo in the recipe box to print? – N x
Your recipes always save the day! These look so tasty and I’m so excited to make them.
I’m going to a writers workshop next week and I was planning to bring these for the potluck lunch. They will need to sit in the fridge for a few hours before we eat them so do you have any tips for reheating a large batch? Would the microwave work for these or would it leave cold spots.
Thanks
Hi Diane! Microwave is terrific, that’s how I do it 🙂 Place them around the edge of the turn table (if you have that in the microwave) for even cooking! N x
Just popped these out of the oven. Delicious!! Can’t believe how easy and amazing they are. Thanks for sharing!
So glad you loved these Kat! N xx
Can these be made and kept warm in a crockpot for a few hours? I’m supplying breakfast finger foods for everyone at my daughters pre wedding hair and makeup appointment.
Gosh yes! What a wonderful idea!! N xx
I have been looking for something for kid meals and this one looks perfect! I cant wait to make these cute muffins for my 1 yr old. Would love to see some toddler/kids recipes posted up for busy mums like me!
Hope she / he loves it Kiki!! N x
Hi Nagi,
Just HAD to drop a message to thank you for your amazing recipes. This is the second recipe off your index that I used (the other is the vanilla sponge cake, which is also DELICIOUS!) and the egg muffins came out perfect both times I baked them. Planning to try some chicken based recipes next, and so excited to try your mother’s teriyaki chicken!
PS: Hugs and kisses to Dozer! <3
Ohhhh! I absolutely love hearing that Ankita, I’m so glad you’re enjoying my recipes. And especially that sponge cake! It’s my “go to” vanilla cake. As for teriyaki chicken… you are going to LOVE IT!!!!!!! N xx PS Dozer says WOOF back!
We don’t have a regular muffin tin, but with the minis 1T filling and pouring in the whipped eggs comes out exactly. So do I. They are incredible. Thank you. I’m also looking for something you blogged that uses brioche in an overnight soak and I can’t find it.
You know how sometimes you see something and it seems exactly right for whatever your purpose is? Your recipes are like that. Thanks for what you do.
David
You made my Easter Monday, David. Thank YOU!! N xxx
Why are all your recipes A M A Z I N G!?
Wanted something different for Breakfast (that was easy to eat on the run/at work) and these did not disappoint!
I ended up adding some pumpkin as I had it in the fridge and roasted capsicum instead of fresh! I have also added a little bit of cottage cheese to a batch i made – highly recommend!
PS – HI DOZER! Excellent photo!
Thanks 😀
High praise! 😇 So glad you enjoyed this Kim!! N xx PS Dozer says WOOF back!
I just made thesethis morning and they are delicious. I love the feta with the vegetables. I want to eat more than one.and at 50 calories I will. LOL Thanks for the wonderful recipes you always post.
LOVE hearing that Beth!!! So glad you enjoyed it! N x
Hello Nagi, I’ve never used cups as measurement but only gramms, so could you let me know what is the equivalent? I’d love to try these. Thank you.
Lidia
Hi Lidia! For things like vegetables, I find it hard to use grams because the weight of vegetables differ depending on water content, thickness of leaves etc 🙂 That’s why I don’t tend to use grams when it comes to vegetables. Sorry! But as a guide, it will be about (guesstimate) 30g spinach, 90g capsicum/bell peppers, and I think about 50g shallots/scallions. Hope that helps! N x
Nagi,
These are delicious! I’d say “light & fluffy” rather than spongey! They came right out of the tin, which I sprayed with coconut oil, with ease. I was hoping for leftovers, but my husband gobbled them all up! I am currently serving as the foreperson on a grand jury (6 months, can you believe!?), and I’d like to make a big batch to share on my last day of service in a few weeks. Can I just double the recipe? What about cooking time? I’d really appreciate your advice!
Thanks for the always tasty recipes & great instructions. You are an inspiration!
Cheers,
Fiona
Light and fluffy! THANK YOU for the validation! N x
Can you let me know about modifications for a big batch (as referenced in my comment)?
Thanks so much!
Taking 4 yr old on first camping trip (car camping 3d) would like to take egg muffins for breakfast.. How can I reheat them….
I used a silicone muffin pan and had no problem with removing them . Lift out with tongs onto a cooling rack
🙌🏻
Just made a freezer bag full for my son at university! He’s always in a rush in the mornings and these are perfect!
LOVE hearing that Nicole!!! Your lucky son 🙂 N x
I’ve made these before following a different recipe (never thought about feta – what a great idea!).
But I’ve had lots of trouble with them sticking to the pan. So much so that I’m hesitant to try again. I did make them as a big square in a glass casserole dish and cut them up and froze them and they were delicious, but I would like to know the secret behind getting the prettier looking muffin shape version.
Oh dear Susan, I’m sorry to hear that! Egg does tend to stick to the pan, I made these in a non stick pan. If you used a non stick one, is it possible the non stick coating has worn off? Thank you for remaining me though, I should check that I emphasise non stick!~
Hi Nagi &Dozer, I did these today but added pumpkin and silver beet as didn’t have the spinach, they are so yummy the best I have ever made so thanks so much Nagi, only think is they all stuck to my muffin tray which I sprayed and is suppose to be a non stick so now it’s in the bin as I did muffins yesterday and had the same problem 😡 Can you let me know the brand you have as a muffin tray cheers doing the Japanese Gyoza on Wednesday night yum cheers 🐶😀
Hi Kristine! Such a bugger when the non stick wears off, isn’t it! 🙁 I have one called International Bakeware, it’s the gold one pictured. It’s a really great quality one that is heavy duty with a super non stick coating 🙂 Enjoy the gyoza!!! N xx