Mini Frittata Muffin Trio

Mini Frittata Muffin Trio

Julia

These Mini Frittata Muffin Trios are the ultimate solution for busy mornings when you need a protein-packed, gluten-free breakfast that doesn't compromise on flavor or nutrition. Baked in a standard muffin tin, these bite-sized egg muffins come in three delicious varieties: a vibrant veggie version loaded with colorful bell peppers and spinach, a savory bacon and cheddar combination that satisfies heartier appetites, and a classic cheese blend that appeals to both kids and adults alike. Each variety offers its own distinct flavor profile while sharing the same fluffy, custard-like texture that makes frittatas so beloved.

Inspired by the Italian frittata tradition but reimagined for modern convenience, these portable muffins eliminate the need for flour or breadcrumbs, making them naturally gluten-free and suitable for various dietary needs. The beauty of this recipe lies in its versatility—you can easily customize each variety based on what you have in your refrigerator, making it an excellent way to use up leftover vegetables, meats, or cheese. The muffin format ensures perfect portion control, with each mini frittata containing approximately 70-90 calories depending on the variety.

What truly sets these frittata muffins apart is their exceptional make-ahead and freezer-friendly nature. Batch-cook a full dozen (or three dozen for all varieties) on Sunday, and you'll have grab-and-go breakfasts ready for the entire week. They reheat beautifully in the microwave in just 30-45 seconds, or you can enjoy them cold straight from the refrigerator. Store them in the freezer for up to three months, and you'll always have a nutritious breakfast option on hand. Whether you're rushing out the door, packing school lunches, or need a post-workout snack, these mini frittatas deliver complete protein, healthy fats, and essential nutrients in one convenient, delicious package.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

33 minutes
None servings
85 calories
Fat 6.00g
Carbs 2.00g
Protein 7.00g

Ingredients

8 Nonelarge eggs
1/4 cupmilk
1/2 tspsalt
1/4 tspblack pepper, freshly ground
1/2 cupbell pepper, finely diced (red or yellow)
1/2 cupfresh spinach, chopped
1/4 cupcherry tomatoes, quartered
4 slicescooked bacon, crumbled
1/2 cupsharp cheddar cheese, shredded
1/3 cupmozzarella cheese, shredded
1/3 cupParmesan cheese, grated
2 tbspgreen onions, thinly sliced
cooking spray, for greasing muffin tin

Equipment

Cutting board
Whisk
measuring spoons
measuring cups
large mixing bowl
chef's knife
oven mitts
12-cup standard muffin tin
cooking spray
spoon or ladle
butter knife or offset spatula
medium mixing bowls (3)

Gluten-Free Diet

Naturally gluten-free recipe that uses no wheat, grains, or gluten-containing ingredients, making it safe for those with gluten sensitivities or celiac disease.

Ketogenic Diet

Perfectly keto-compliant with high fat from eggs and cheese, moderate protein from eggs and bacon, and extremely low carbs from vegetables. Each muffin contains minimal net carbs, making it an ideal keto breakfast option.

Low-Carb Diet

Excellent low-carb option with minimal carbohydrates from vegetables, high protein content from eggs and bacon, and satisfying healthy fats that keep net carbs under 5g per serving.

Paleo Diet

Almost Paleo-friendly, using whole food ingredients like eggs, vegetables, and bacon. However, the cheese makes it non-compliant with strict Paleo guidelines, so it would need modification by removing dairy.

Instructions

1

Preheat the oven to 375°F (190°C).

2

Generously spray a 12-cup standard muffin tin with cooking spray, making sure to coat the bottom and sides of each cup to prevent sticking.

1 min
3

In a large mixing bowl, crack the eggs and whisk them together with the milk, salt, and black pepper until well combined and slightly frothy.

2 min
4

Divide the egg mixture evenly among three medium bowls, pouring approximately one-third into each bowl. These will be your three flavor bases.

1 min
5

For the veggie variety, add the diced bell pepper, chopped spinach, and quartered cherry tomatoes to the first bowl. Stir gently to combine.

6

For the bacon variety, add the crumbled bacon and shredded cheddar cheese to the second bowl. Stir to distribute evenly.

7

For the cheese variety, add the shredded mozzarella, grated parmesan, and sliced green onions to the third bowl. Mix well.

8

Pour each variety into 4 muffin cups, filling each cup about three-quarters full. You should have 4 veggie, 4 bacon, and 4 cheese frittata muffins.

2 min
9

Use a spoon to gently stir each muffin cup to ensure the fillings are evenly distributed throughout the egg mixture.

1 min
10

Carefully place the muffin tin in the preheated oven and bake for 16-18 minutes, until the frittatas are puffed up, set in the center, and lightly golden on top.

18 min
11

Remove the muffin tin from the oven and let the frittatas cool in the pan for 3-5 minutes. They will deflate slightly as they cool, which is normal.

5 min
12

Run a butter knife or small offset spatula around the edges of each frittata muffin to loosen them, then gently lift them out of the tin.

2 min
13

Serve immediately while warm, or let cool completely before storing in an airtight container in the refrigerator for up to 5 days or freezer for up to 3 months.

Frequently Asked Questions