Healthy doesn’t have to be bland! These Frittata Egg Muffins are loaded with all sorts of tasty goodness and just happen to be healthy!
With spinach, cherry tomatoes, capsicum / bell peppers and pops of feta, these are great grab ‘ go breakfast muffins that will keep you fuller for longer. Egg muffins will last in the fridge for 4 days, or 3 months in the freezer. Low carb, low fat, high protein, and just 110 calories!
Frittata Egg Muffins
If you want to kick start your mornings with something healthy and yet fabulously tasty (thank you Mr Feta, you are my best friend for adding bling with minimum calories), these healthy Frittata Egg Muffins are a great option. 🙂
They’re essentially frittatas – in muffin form. Which makes them super handy for quick breakfasts. Not because it’s so hard to make the effort to cut a slice of frittata (though surely everyone has morning when even that seems like too much effort, right?😂).
It’s more about the shape of these. No man handling a slice of frittata. These Frittata Muffins are perfect hand-food.👌🏻
What do Egg Muffins taste like??
I had some trouble describing the texture of these to some friends. I want to be able to tell you they are soft and custardy inside, like quiche. Dripping with cheese, rich with cream.
But… errr, well, that’s not healthy!!!
The texture of these Egg Muffins is kind of spongey. A softer texture than Frittata and even Omelettes.
I totally realise that describing these as “spongey” really is not an appetising description. But my limited vocab can’t think of another truthful way to describe them.
So yes, they have a “spongey” texture, But they are juicy, and they’re tasty, they’re filling and they’re healthy.
So let’s get past the “spongey” texture! 😂
Great standby breakfast muffins
Added bonus: Egg Muffins will last in the fridge for 4 days. They also freeze great.
The best way to reheat the Egg Muffins is in the microwave – it keeps them moist. So pop them in while you fly around the kitchen filling your thermos with hot coffee before you dash out the door and jump in the car.
Then even if you’re stuck in horrendous peak hour traffic, just imagine how smug you will feel – while everyone else is huffing with frustration, you’re sipping hot coffee and nibbling on warm egg muffins.
AND your black top will be toast-crumb-free.
AND you’re feeling good about yourself knowing that they’re healthy and high in protein, so they’ll keep you fuller for longer than all those days you hoover down a bagel on the run.
WIN WIN WIN!!!
Problems with egg sticking to the muffin tin?
Nothing glues like eggs. So be sure to use a non stick muffin tin and spray with oil before adding the filling. If it seems stuck straight out of the oven, just leave it for 5 minutes and it should sweat off the muffin tin. Other measures you can take: use cupcake liners for the pan, grease with butter instead of spraying.
I’ve filled these breakfast muffins with a combination of spinach, cherry tomatoes, bell peppers/capsicum and feta. Feel free to substitute with similar vegetables, but I do urge you to stick to the same quantities – too many veggies will weight down the egg and may leech too much water.
While it would be lower calories if you skip the feta, it’s my low-cal trick for adding extra tastiness into things that I want to keep healthy. You get great bang for your buck – or should I say deliciousness for calories.
So it’s staying in! – Nagi x
More egg recipes for breakfast
A classic Omelette, or this Fluffy Egg White-only Omelette
Frittata – the classic done right!
Shakshouka – baked eggs made exotic (and trendy)
Frittata Egg Muffins Extended Family
Frittata with Bacon – the father, made the traditional way (stove then oven)
Quiche Lorraine – the French mother, with the buttery flaky crust
Italian Sausage Quiche – the cheeky Italian uncle
Hash Brown Crust Quiche Lorraine – the flashy cousin with a hash brown crust
Spanish Tortilla (Omelette) – the Spanish potato-loving aunt
Baked Vegetable Frittata – the uncle,made the easy way (pour and bake!)
WATCH HOW TO MAKE IT
Sometimes it helps to have a visual, so watch me make these Frittata Muffins!
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Frittata Egg Muffins
Ingredients
- 6 eggs (large or medium)
- ½ tsp salt
- ¼ tsp black pepper
- 3/4 cup chopped spinach (baby or normal Spinach, or similar leafy greens)
- 1/2 cup diced red capsicum / bell pepper
- 8 cherry tomatoes , quartered (Note 1)
- ½ cup shallots , finely sliced
- 70 g / 2.5 oz feta , crumbled (about 1/2 cup)
- Oil spray , for greasing muffin tin
Instructions
- Preheat oven to 180C/350F.
- Spray 6 standard non stick muffin holes with oil.
- Whisk eggs, salt and pepper. Stir through vegetables and feta.
- Divide mixture between holes.
- Bake 20 minutes or until the top is light golden and the centre springs back when touched.
- Served immediately. Or allow to cool, then store in an airtight container in the fridge for 3 – 4 days, or freezer for 3 months (defrost 2 minutes in the microwave or overnight in the fridge).
Recipe Notes:
Originally published February 2018. Updated for housekeeping matters, no change to recipe.
LIFE OF DOZER
Dozer stays with a golden retriever board when I’m away. Whenever I go to pick him up after a trip away, I always have movie-like visions of Dozer bounding towards me and leaping into my arms for a giant hug.
The reality is always rather different. Dozer’s joyful bounding towards me sounds more like the thundering hooves of a wild stallion, and instead of leaping gracefully into my arms, he launches himself at me, wild eyed with excitement, upon which I promptly end up on my butt with my legs in the air (reminder: he’s 40kg / 80 lb) with a dirt covered dog wriggling like crazy all over me.
Nothing movie-like about it. And every time, someone always says “Bugger! I wish I videoed that!!!” 😂
This is pretty much what I see a split second before my butt lands on the ground. It’s a terrifying / wonderful sight.
I thought this would be a good recipe for my husband’s breakfast on days he is leaving early to go winter hiking. He LOVED them with added bacon and cheddar instead of Feta cheese. (I’m glad I thought ahead and froze the extra or he and his buddies might have eaten the whole double batch!)
I plan to follow the original recipe when I have friends over for tea.
I love reading your recipes and the accompanying stories and look forward to the Dozer updates/photos. Thanks so much; you are doing a great job!
It would be even BETTER with bacon and cheese! 🤩 I’m so glad you are enjoying my blog, thank you for reading! N xx
“Antipasto things”….. LOL
Isn’t it an official term? 😂
I look forward to trying this recipe! I believe my (Very picky) almost 11 year old daughter would enjoy this too! Thank you! I always enjoy your recipes!
I hope she DOES love these Caryn!! N xx
Nagi, great idea and recipe. I borrowed my sisters jumbo muffin pan and made some for me and my girlfriend. They game out great and so simple. So I went ahead and purchased a jumbo muffin pan for myself, Thanks for the idea!!
Best , Bob Etzler
So pleased you enjoyed this Robert! Thank you for letting me know!! N xx
You’re mum wasn’t appreciateive that it wasn’t a ‘brown’ food and also contained vegetables?`She must really love Quiche 🙂
😂
Nagi,
Just made these to have a healthy breakfast or light lunch for the week. They turned out beautifully and taste great. Made 24 in mini muffin cups and subbed torn watercress leaves as the baby spinach was missing in action from my grocer. Thanks so much.
I love hearing that! I’m so pleased you enjoyed these Joseph! (And just think how GOOD they are for you! N xx)
Your recipes are delicious and fairly easy to make; you are an exquisite writer; and you definitely need a blog about Dozer!
Can you imagine, an entire blog dedicated to DOZER??? His head would get SO BIG….
Made this today. Delicious! We’ll be having this dish frequently for Lent. Thanks.
So glad you enjoyed this SPudToronto! Thanks for letting me know 🙂 N x
Hi Nagi..first thanks for the “spongy healthy egg muffins “😂😂😂😂😂 mom’s LOVE TO DISAGREE .THEN the thundering Dozer made me smile👍.
Love all the recipes and always look forward to hearing about Dozer..you know we love Animals LUCA is special too💕
There is honestly no other way I could describe him! THUNDERING is the word!!!
I cannot have tomatoes or capsicum. I was thinking finely sliced asparagus and sautéed mushrooms instead? Nagi, please thank your Mum for me as I can’t have normal mayonnaise either as it is too acidic. Thanks to her, I can now have coleslaw etc as I use the Japanese Kewpie mayo. I have a bottle in home fridge and another in the work fridge 🙂
Oooh YES to asparagus and mushrooms! I will make sure my mum sees this message, she will be very happy to hear that! N x
It ‘took’ you quite awhile to convince me about the ‘healthiness’ factor of some of your dishes . . . OK: salaam!!! Have actually made quite a few and liked quite a few and you know the rest and especially here . . ., Dozer: how do you get out of the way when the camera snaps . . . ?
Ha! You mean I converted you? 😈
Hi Nagi. These sound deicious even if they are healthy. I like the feta in these, it’s one of my favorites. I might try blue cheese in these ??
DOROTHY! It is so nice to hear from you! And YES to blue cheese. Of course. Always!
Nagi,
Thank you for sharing such a wonderful recipe, my BF and I have tried several of your recipes and we love them all. One question regarding this recipe, I am trying to avoid dairy such as cheese and milk, is there a good healthy subsitute for the cheese in the recipe? Thank you.
Hi Fan! I’m so glad you are both enjoying my recipes! Hmm – let me think. Healthy sub is hard! OH ok, here’s one – what about chopped olives? they will add the little pops of saltiness that the feta provides and add an element of interest to them 🙂 N x
I was going to comment about the Egg Muffins, but then I saw that wonderful photo you took of Dozer as he’s just about to knock you flat! I can so relate! You stood your ground, though, and got that great shot. What about doing a second photography book about subjects that won’t stand still?
Back to the egg muffins. Thanks for the creative take on quiche! I saved it, and am looking forward to trying it very soon.
I’m HOPELESS with moving subjects! Hence why I love photographing FOOD! 😂
These look fantastic Nagi.
Does ‘fluffy’ sound better to you ?
Can you be my editor please? ❤️
@Hilary Amor–“fluffy” is about perfect. You’re a clever one!
Egg’s are always a good grab and go… These look great.
Hope you keep getting knocked on your butt for several more years! Not much fun when that kind of love runs it’s coarse. Hope to be fending off sloppy kisses again soon!
You are so right. Every time I complain about his crazy energy, I always think how sad it will be when he’s not so wild! N xx
” No outfit is complete with out Dog Hair!”
🤣
“Launches” himself at you! That had me LOL’ing! I cannot wait to make these egg muffins. I’m not a big feta fan, so will substitute Swiss cheese. Also, these are totally doable on Weight Watchers!
YUM to Swiss. And YES to WW!
What a wonderful picture; your Dozer is adorable and I love reading about him and your wonderful creations! By the way, I have a Dozer too – he’s an amazingly sweet cockatiel — maybe his ancestors are from your neck of the woods 🙂 Thanks for all your delicious recipes.
NO WAY!!! I’ve never known of another dog Dozer, love hearing yours is called Dozer too! Where did the name come from?? Dozer got his name because he slept so much as a puppy but then when he grew, it was still perfect because he bulldozes through life!!
Same thing! My Dozer is a little gray and yellow bird (a cockatiel – native of Australia I think) and he also liked to sleep a lot as a baby bird. Now he’s in his golden years but full of energy. We’re both lucky to have such adorable “Dozers” in our lives 🙂
Ohhhh!!!! I love hearing that! 🙂 N x
Nagi, I think you read my mind! I was just thinking I needed to find a healthier, lower calorie breakfast in order to help me lose the 5 pounds that I gained over Christmas. These look great, and I “get it” even if your Mother doesn’t. I had to laugh when she said “spongy” doesn’t sound too appealing, but then she sometimes describes some of the food she makes as “spongy”. LOL!!!
Dozer is really happy to see you! I would love to see a video of him pouncing on you after being away from you for a while. I am sure it would be quite the spectacle!
I KNOW, right?? Such a hypocrite!!! PS Posted this because I need to offload the extra pounds I just put on in Tokyo! 😩
Boarded dog are interesting. We had a Lhasa that, being left for a week or so, would take a position next to the entrance gate, and inspect every new dog to make sure it was OK to enter. Never intrusive, just sniffing.
Ohhh! I love hearing that!!! Sentinal!