Mini Vegetable Frittatas

Table of Contents

Mini Vegetable Frittatas are a colorful, protein-packed breakfast or snack that’s as convenient as it is delicious. Baked in muffin tins, these bite-sized frittatas are filled with fresh vegetables, eggs, and cheese, making them perfect for meal prep or on-the-go mornings. They’re versatile, easy to customize with your favorite veggies, and great for using up leftovers in the fridge.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Ingredients:

6 large eggs

1/2 cup milk

1/2 cup shredded feta cheese

1/4 cup diced bell peppers (red, green, or yellow)

1/4 cup diced tomatoes

1/4 cup chopped spinach or kale

1/4 cup diced onions

1/4 cup black olives, chopped (optional)

Salt and pepper, to taste

Olive oil spray

Instructions:

Preheat oven to 350°F (175°C). Grease a muffin tin with olive oil spray or butter.

Prepare the egg mixture:

In a large bowl, whisk together the eggs and milk. Add salt and pepper to taste.

Add the vegetables:

Stir in the bell peppers, tomatoes, spinach, onions, olives, and half of the shredded cheese. Mix well.

Fill the muffin tin:

Pour the egg and vegetable mixture evenly into each muffin cup, filling them about 3/4 of the way.

Bake:

Bake in the preheated oven for 18-20 minutes or until the frittatas are set and lightly golden on top.

Cool and serve:

Allow them to cool slightly before removing from the muffin tin. Garnish with additional herbs if desired.

Tips & Tricks

Prevent Sticking:

Use silicone muffin liners or generously grease the muffin tin with non-stick spray to ensure easy removal.

Even Cooking:

Chop vegetables into small, uniform pieces so they cook evenly within the frittatas.

Pre-Cook Veggies:

Sauté watery vegetables like mushrooms, spinach, or zucchini before adding them to prevent excess moisture.

Egg Mixture Tip:

Beat the eggs thoroughly with a splash of milk or cream for a fluffier texture.

Flavor Boost:

Add fresh herbs like parsley, chives, or basil for extra flavor, or a pinch of chili flakes for heat.

Make-Ahead Friendly:

These frittatas can be refrigerated for up to 4 days or frozen for up to 2 months. Just reheat in the microwave for a quick meal.

Nutrition Facts (Per Frittata, based on 12 mini frittatas)

Calories: 70-90 kcal

Protein: 5-7 g

Carbohydrates: 2-4 g

Fiber: 0.5-1 g

Sugar: 1-2 g (from veggies)

Fat: 4-6 g

Saturated Fat: 1-2 g

Cholesterol: 80-100 mg

Sodium: 150-200 mg (varies with cheese and seasoning)