Description
These frittata egg muffins are an easy, protein-packed breakfast or snack that keeps you full for hours. Made with eggs, fresh vegetables, and feta cheese, they’re perfect for meal prep, staying fresh in the fridge for days or in the freezer for months. A low-carb, high-protein option that’s delicious and customizable!
Ingredients
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6 large eggs
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1/2 tsp salt
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1/4 tsp black pepper
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3/4 cup chopped spinach (baby or regular)
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1/2 cup diced red bell pepper
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8 cherry tomatoes, quartered (or 1 medium tomato, deseeded and chopped)
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1/2 cup shallots, finely sliced
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1/2 cup crumbled feta cheese (about 70g / 2.5 oz)
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Oil spray, for greasing muffin tin
Instructions
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Preheat & Prep:
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Preheat oven to 350°F (180°C).
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Lightly grease a 6-cup non-stick muffin tin with oil spray.
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Mix the Ingredients:
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In a medium bowl, whisk together eggs, salt, and black pepper.
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Stir in spinach, bell pepper, cherry tomatoes, shallots, and feta.
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Fill & Bake:
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Divide the egg mixture evenly between the 6 muffin cups.
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Bake for 20 minutes, or until the tops are light golden and the centers spring back when touched.
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Serve & Store:
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Enjoy immediately, or let them cool before storing.
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Store in an airtight container in the fridge for 3-4 days or in the freezer for up to 3 months.
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To reheat, microwave for 2 minutes from frozen, or thaw overnight in the fridge.
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Notes
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Customize: Swap in other non-watery vegetables like mushrooms, bell peppers, or cooked zucchini.
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Make it indulgent: Add cooked bacon, sausage, or extra cheese for more flavor.
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Meal Prep Ready: These muffins are great for grab-and-go breakfasts!
Nutrition
- Serving Size: 1 muffin
- Calories: 110
- Sugar: 2g
- Sodium: 250mg
- Fat: 7g
- Saturated Fat: 3g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 7g
- Cholesterol: 140mg