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.
Looking for diabetic friendly recipes please.
This is simply the best invention ever (well, after the vodka martini). I always make a dozen (‘cos the muffin tin has 12 holes and why not?). Thank you Nagi!
I’ve made these many times now, always delicious and so easy. Made in silicone muffin tray, never had a problem with sticking so far, I do use a touch of oil but probably not necessary as the just fall out of the tin. Thanks Nagi, another keeper.
Hi Nagi,
I really like your attitude since it’s not judgmental towards people who like bacon! (I only use it on occasion.)
I use 6-7 eggs, but fill all 12 muffin spaces. I also use small amount of milk (1/2 c.) and use Old Bay spice and less salt.
I’ll have to try the feta, specially since it pairs well with spinach.
And you’re right! A fab breakfast and/or snack.
Absolutely delicious and so quick & easy to make! Loved how the muffins almost lifted themselves out of the muffin pan! They made the perfect snack, for afternoon tea. Can’t wait to make more! Thanks Nagi!
Hi Nagi, I’ve made this a few times and I find mine rise heaps but when I take them out they go down and the bottom is not flat it caves in. Do you know why this is?
Surprisingly yummy! The danish feta and sweet mini Bellino tomatoes I used made all the difference. Next time I’ll try adding mini cubes of cooked potato to add some starchiness as it’s quite wet and falls apart and I’ll add 2tbs SR flour so it’s more like a muffin. Hope it works. Otherwise a delicious, healthy, easy to make little snack at one and a lunch at a few with a side salad and juice. Thanks Nagi!
Surprisingly yummy! The danish feta and sweet mini Bellino tomatoes I used made all the difference. Next time I’ll try adding mini cubes of cooked potato to add some starchiness as it’s quite wet and falls apart and I’ll add 2tbs SR flour so it’s more like a muffin. Hope it works. Otherwise a delicious, healthy, easy to make little snack at one and a lunch at a few with a side salad and juice.
I just made these egg frittatas for brunch and my kids love them. Thank you Nagi for another delicious dish. Easy, healthy and delicious.
Loved this recipe. I added onions in and also mushrooms.
Delicious!
I just made this recipe today. Instead of 1/2 tsp of salt, I used garlic salt. I had to cook my eggs a little longer than 20 mins. But overall, it came out as a great dish!! Thank you for the recipe!!
Is the oven temperature 350 deg conventional or fan forced? Would be helpful to state this in the recipe please as I have had my frittatas in the oven for 20 minutes at 350 deg conventional and they have not browned.
These are so good! Made them several times.
Hi Nagi,
Have you tried these in air fryer?
They are deep silicone moulds, I added 1tbs Sr flour and 1/2 tsp baking powder. Great.
My smoke detector goes off every time I use silicone in air fryer (sold with air fryer, so suitable).
Love it! I used 2 eggs and 8 egg whites to make 12 muffins! Otherwise I followed the recipe exactly. Delicious and great for busy mornings on the go. Too bad I can’t upload a pic!
I Wii be making frittatas for the first time. Is it best to sauté veggies first?
Oh my gosh. So flavorful, easy, and just delicious!! I love these ingredients together so much. Thank you for another great recipe Nagi!! Xoxo
Delicious! Just made a double dose recipe so will need to freeze some, and I just wanted to ask, if no microwave available, how long approximately will they need in the oven to heat up?
Thank you!
Ohh perfect for morning tea at work! I don’t like eating breakfast but usually hungry by 9.30-10am. I’m also not a fan of sweet foods so these are a perfect way to get brekky in!
Hi Nagi. Trader Joe’s sells frozen packages of “Fire roasted peppers and onions”. Just thaw in microwave, chop and add! Great flavor, timesaver.