Can’t decide what to have for breakfast: Eggs or a muffin? Enjoy both. These frittata muffins are loaded with nutrient-rich veggies and rich in protein, making this recipe a terrific option for a satisfying morning meal.

Note you can opt for liquid egg substitute for convenience (use ¼ cup liquid egg per 1 whole egg) or decide to use half whole eggs and half egg whites, or all whole eggs if you prefer. While I’ve also given you the option to choose your own herb adventure (my family is crazy for dill and basil!), you can also swap in whatever favorite veggies and cheese you love most. Just make sure to sauté whichever veggies you choose to remove excess water before incorporating them into your egg mixture. Get cracking!

Try my Asparagus, Swiss Chard and Feta Frittata.

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Frittata Muffins

These frittata muffins are loaded with nutrient-rich veggies and rich in protein, making this recipe a terrific option for a satisfying morning meal.
Servings: 12 muffins
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
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Ingredients
 

  • 8 large whole eggs
  • 4 large egg whites
  • ½ cup low-fat Greek yogurt or light sour cream
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 to 4 tablespoons minced fresh herbs, any preferred including parsley, basil, dill, chives, thyme, etc.
  • 1 medium yellow onion, finely diced (about 1½ cups)
  • 1 medium red bell pepper, finely chopped (about 1 cup)
  • ¾ to 1 cup 2% reduced-fat shredded sharp cheddar cheese, divided*

Instructions
 

  • Preheat the oven to 350˚F. Mist a muffin with nonstick oil spray and set aside. (If using paper liners, lightly mist the insides.)
  • Liberally coat a skillet with oil spray and warm over medium-high heat. Add the onion and bell peppers, and sauté about 5 to 7 minutes, until they’re soft and slightly browned. Remove from heat and allow them to slightly cool while you prepare the eggs.
  • In a mixing bowl, add the eggs, egg whites and yogurt or sour cream and blend using a whisk. (It’s okay if you have small lumps of yogurt or sour cream throughout) Add the salt, pepper, and minced herbs.
  • Add the sautéed veggies into your egg mixture and stir. Add all or half of the cheese (*see note). Pour ¼ cup omelet batter into each of the doughnut or muffin tins (should reach to just to top of the muffin compartment) and sprinkle optional cheese over the tops. Bake in the oven for about 20 to 25 minutes, or until eggs are firm and cooked. Carefully remove from tins and serve.
  • You can store leftovers in the fridge in an airtight container or ziptop bag for 3 to 4 days.

Notes

*You can choose to add all of the cheese into the mix or add half and reserve the other half to sprinkle over the tops before placing them in the oven.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 100Carbohydrates: 4gProtein: 8gTotal Fat: 5g— Unsaturated Fat: 3g— Saturated Fat: 2gCholesterol: 125mgSodium: 160mgFiber: 1gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!