Mini Egg Frittatas

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Mini Egg Frittatas – these egg muffins are full of protein and veggies, and less than 80 calories each.  They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!

I started making these mini egg frittatas back when I did my first Whole30, and have been making them at least once a month ever since. Sometimes, I’ll double the batch so we have them for the whole week. They’ll stay good in the refrigerator for about 5 days. You can customize with your favorite veggies and meats, but we love the sweet bell pepper with ground sausage.

Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each. They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!

These mini egg frittatas are the perfect grab and go breakfast for crazy mornings because they can be made ahead of time. Just reheat in the microwave for a quick breakfast or healthy snack.

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Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each. They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!

Mini Egg Frittatas Video

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Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each. They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!


Making this recipe? Don't forget to rate the recipe below and tag #iheartnaptime on Instagram. Thank you! XO

Mini Egg Frittatas

Course: Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6
Calories: 184 kcal
Author: Jamielyn

Mini Egg Frittatas - these egg muffins are full of protein and veggies, and less than 80 calories each.  They are great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!

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Ingredients

  • 10 large eggs
  • 1 cup chopped bell peppers
  • 1/2 cup chopped onion
  • 1 cup cooked crumbled breakfast sausage bacon or diced ham
  • 1 cup chopped spinach
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Instructions

  1. Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
  2. Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.
  3. Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.
  4. Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
  5. Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.
  6. Store in the an air tight container in the refrigerator. Eat within 5 days.

Recipe Notes

-To make these without meat, try substituting mushrooms. -For a yummy addition mix in 1/2 cup shredded cheddar cheese. -To make these even easier simply whisk the eggs together and then stir in the rest of the ingredients and skip the pre-cooking. -A silicone muffin pan will be your best friend with these ;)

Nutrition Facts
Mini Egg Frittatas
Amount Per Serving
Calories 184 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 4g 20%
Cholesterol 288mg 96%
Sodium 632mg 26%
Potassium 253mg 7%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 12g 24%
Vitamin A 33.2%
Vitamin C 41.5%
Calcium 5.3%
Iron 9.8%
* Percent Daily Values are based on a 2000 calorie diet.
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Jamielyn Nye

of I Heart Naptime

Creative director and founder of I Heart Naptime. Jamielyn aspires to reach women, get their creative juices flowing, and to genuinely inspire. When she’s not creating, Jamielyn loves to chase her three little monkeys and snuggle up on the couch with her man.

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37 comments on “Mini Egg Frittatas”

  1. These fritatas look delicious! They’re one of our favorite weeknight meals!

    Paige
    http://thehappyflammily.com

  2. What kind of sausage do you like to use?  Just curious!  :)

    • I like to use something sugar-free when I’m doing Whole30, but honestly there’s not many sausages I’ve met that I don’t like. :) My favorite, though, is Chicken Maple links chopped up and added.

  3. these are perfect for a quick breakfast on the run!  or to serve for brunch.  love it!

  4. These look delicious! I will definitely be trying my hand at this recipe. Thank you for sharing it!

  5. Oooh I can’t wait to try these! I’m due in less than a month and a half, and I’m looking for easy things to make and freeze for my son and I  to eat- these look great!

  6. i made these this weekend while we were gone for a quick getaway at a friend’s cabin … absolutely delish … total repeat!!!!  thank you for sharing … julie c in boise

  7. Could these be frozen to last longer than 5 days?  

  8. Great recipe! Loving every bite. I did everything as directed except I cooked it in a bread pan…I don’t have the patience for muffin tins. 😜

  9. Does the bacon have to be already cooked?

    • I Heart Naptime Reply

      If you are adding bacon, it does need to be pre-cooked. It won’t have the proper time and environment to cook thoroughly in the muffin pan.

  10. Do you use a mini size muffin pan or regular muffin size pan?

  11. These are great! Made them this morning and my daughter loved them! And so did I! Thanks for sharing :)

  12. Can these be frozen?

  13. These look great! I usually eat a 2 egg and veggie omlette in the morning but these looks way easier! 

  14. How do you reheat these?

  15. Do you think a mixture of half eggs/half egg white would work in this recipe?

  16. Hey Jamielyn,

    I made this delicious recipe this morning! Thanks so much for the fantastic recipe. Also, I will be posting a similar recipe on my blog today, with a few add-ins and differences that I did, but I will be sure to acknowledge your site as the basis of my recipe. Thank you so much! Hope you have a wonderful day!

  17. Love the recipe!!!  Do you happen to have the nutritional content?  Thanks!

    • Hi Amanda! Thank you! I’m afraid I don’t, but there’s a lot of webpages that will quickly do that for you :)

  18. Hello! This looks amazing! Just to confirm you can add raw sausage to it and it will cook it and cook it in the oven? That would sure make it quicker. Thanks so much!!

  19. This the second time I am using this recipe, it is so easy to make my family especially the kids love that they are so small.

  20. For the 21 day diet what would the container count be? I am looking forward to trying these soon

  21.  I make these all the time for my family and  to do It. I use cup cake papers and spray paper and spray with butter spray. 

  22. Hi! I was hoping to make these in a mini muffin tin. Do you think it would work about the same, only reducing the cooking time?  Maybe 12 to 18 minutes, or do you think they’d need longer? Thank you!!

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