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–+ servings
Mini egg frittata muffins with diced vegetables and herbs are arranged on a white plate. A blue cloth napkin and silver fork are nearby on the marble surface, with a few green herbs sprinkled around.

Veggie Frittata Muffins

Fluffy, cheesy, and filled with protein, these easy Veggie Frittata Muffins are perfect for meal prep and busy mornings. The recipe makes 14 muffins, so you'll even get two tasty breakfast bonuses!
Yield: 14 muffins
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

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 to 2 cups)
  • 1 medium red bell pepper, finely chopped (about 1 cup)
  • 1 cup 2% reduced-fat shredded sharp cheddar cheese, divided*
  • Nonstick oil spray, for the pan and skillet
Ingredient Details to Know
*Cheese, your way: You can stir all of the cheese into the mix, or stir in half and reserve the other half to sprinkle over the tops before baking for a golden, cheesy finish. That's what I typically do.
**Egg options: I use 4 egg whites along with the whole eggs to lighten these up, but if you'd rather keep things simple, use 10 whole eggs instead of 8 and skip the whites entirely—everything else stays exactly the same.

Instructions
 

  • Preheat the oven to 350˚F with a rack in the middle position. Generously mist a 12-cup nonstick muffin tin with oil spray, coating the bottoms AND all the way up the sides of each cup—this is the single most important step for muffins that release cleanly. (Fool-proof tip: skip paper liners here—eggs are notorious for welding themselves to paper, even when misted. If you want liners, use silicone ones, lightly misted.)
  • Liberally coat a large nonstick skillet with oil spray (or pour a bit form the bottle) and warm over medium-high heat. Add the onion and bell pepper and sauté for 6 to 8 minutes, until they’re soft, lightly browned, and the pan looks dry—cooking off that moisture now is what keeps your muffins from turning out watery or weeping later. Remove from the heat and let cool for about 5 minutes while you prepare the eggs (this quick cool-down keeps the hot veggies from scrambling the eggs on contact).
  • In a large mixing bowl, whisk the eggs, egg whites, and yogurt or sour cream until no streaks of white remain. (It’s okay if you have small lumps of yogurt or sour cream throughout.) Whisk in the salt, pepper, and minced herbs. Stir the sautéed veggies into the egg mixture, then stir in all or half of the cheese (*see note).
  • Add ⅓ cup of the mixture to each muffin cup—they'll be full to just about the top. Give the bowl a quick stir between scoops so the veggies and cheese stay evenly distributed in every muffin (they like to sink to the bottom). A ladle or a spouted measuring cup makes this easy and drip-free. You'll have enough for 14 muffins, so after filling the 12-cup tin, pour the remaining batter into two misted cups of a second tin (or two oven-safe ramekins) and bake them alongside. If you reserved half the cheese, sprinkle it over the tops now.
  • Bake for 23 to 27 minutes (they're perfectly cooked at 25 minutes in my oven, for reference), until the muffins are puffed, the centers are set (no jiggle), and a knife inserted in the center comes out clean. Heads-up: they’ll puff up dramatically in the oven and then deflate as they cool—that’s completely normal, not a sign anything went wrong.
  • Let the muffins rest in the tin for 5 minutes (this brief rest helps them firm up and release easier), then run a thin knife or small offset spatula around each one and gently lift them out. Garnish with optional herbs and serve warm. You can store leftovers in the fridge in an airtight container for up to 3 days.

Notes

To make sure they don't stick: A good-quality nonstick muffin tin, generously misted (bottoms and sides!), plus the 5-minute rest before removing, is the winning combo. If your tin is older or the coating is worn, mist it extra well or use lightly misted silicone liners. And remember—paper liners and egg muffins are not friends.
Why its important to pre-sauté the veggies: Onions and peppers hold a lot of water. Cooking them until the pan looks dry keeps that liquid out of your muffins, so they bake up firm and fluffy instead of soggy. This goes for any veggie swap, too—mushrooms, zucchini, and spinach especially need their moisture cooked off first (if using frozen spinach, thaw and squeeze it really well).
Veggie swaps: Feel free to swap in about 2½ cups total of any finely chopped veggies you love—broccoli, mushrooms, zucchini, spinach, scallions—just follow the same sauté-until-dry rule above.
Make-ahead & storage: These are meal-prep gold. Refrigerate for up to 3 days. Reheat in the microwave for 20 to 30 seconds or warm in a 350°F oven until heated through. I've never tried freezing them, so I'm not sure how they'll hold up.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 muffinCalories: 100Carbohydrates: 3gProtein: 9gTotal Fat: 5g— Unsaturated Fat: 3.5g— Saturated Fat: 1.5gCholesterol: 125mgSodium: 170mgFiber: 1gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0gVitamin C: 17mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.