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5 from 3 votes

Mini Egg Frittatas

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!
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Servings: 6
Calories: 184kcal
Author: Jamielyn Nye


  • 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


  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
  • 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.
  • 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.
  • 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.
  • Store in the an air tight container in the refrigerator. Eat within 5 days.



-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 ;)


Calories: 184kcal | Carbohydrates: 3g | Protein: 12g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 288mg | Sodium: 632mg | Potassium: 253mg | Sugar: 1g | Vitamin A: 33.2% | Vitamin C: 41.5% | Calcium: 5.3% | Iron: 9.8%