frittata muffins stacked on white plate
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5 from 10 votes

Frittata Muffin Recipe

Mini Egg Frittatas - These frittata muffins are full of protein and veggies and are less than 100 calories each! They're great for Whole30, 21-Day Fix or Paleo diets. So easy and delicious!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Keyword: egg frittata, egg frittata muffins, frittata muffins, mini frittatas
Servings: 6
Calories: 178kcal
Author: Jamielyn Nye


  • 6 large eggs
  • 6 large egg whites , or use 3 whole eggs
  • 1 cup bell peppers , chopped
  • 1/2 cup onion , chopped
  • 1 cup spinach , chopped
  • 1 cup cooked crumbled breakfast sausage , bacon or diced ham
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper


  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
  • Whisk together the eggs and egg whites in a large bowl. Add in chopped bell peppers, onion, spinach, cooked breakfast sausage and salt and pepper. Stir to combine.
  • Pour the egg mixture into each muffin tip cup, leaving about 1/4″ from the top.
  • Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
  • Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.



  • All meat should be precooked before adding to egg mixture.  
  • To make without meat, try substituting mushrooms.
  • For a yummy addition, mix in 1/2 cup shredded cheddar cheese.
  • A silicone muffin pan will be your best friend when making mini frittatas! I've found that they tend to stick less. However still definitely make sure you spray the silicone tin with nonstick spray!
  • I think it's easier to add raw veggies into the egg mixture (since they cook in the oven anyways). However you can saute the veggies beforehand if preferred. Simply saute on the skillet until tender, then place 1 heaping Tablespoon into each muffin cup. Then pour egg mixture on top and bake.
  • To refrigerate: Store in an airtight container or bag in the fridge for up to 5 days.
  • To freeze: Wrap individually in plastic wrap or foil, then place in a freezer bag. Store in freezer for up to 1 month.
  • To reheat: If frozen, defrost in the fridge overnight. Reheat in the microwave for about 30 seconds, or until warm throughout.


Serving: 2frittatas | Calories: 178kcal | Carbohydrates: 4g | Protein: 14g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 226mg | Sodium: 664mg | Potassium: 285mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1570IU | Vitamin C: 34.2mg | Calcium: 46mg | Iron: 1.5mg