Veggie-Loaded Breakfast Frittata Cups

Description

Veggie-Loaded Breakfast Frittata Cups are fluffy, protein-packed mini egg muffins filled with colorful vegetables and creamy feta cheese. These easy grab-and-go breakfast cups are low in carbs, naturally gluten-free, and perfect for meal prep, busy mornings, or healthy snacks. Packed with flavor and nutrients, they’re a delicious way to start the day.

Ingredients

8 large eggs
¼ cup milk (unsweetened almond milk or regular milk)
½ cup crumbled feta cheese
1 cup spinach, chopped
½ cup bell peppers, diced
¼ cup red onion, finely chopped
½ cup mushrooms, diced
1 teaspoon garlic powder
Salt and black pepper to taste
Cooking spray or olive oil for greasing muffin tin

Instructions

Preheat oven to 375°F (190°C) and grease a muffin tin well.
In a large bowl, whisk together eggs and milk until smooth.
Stir in feta cheese, spinach, bell peppers, onion, mushrooms, garlic powder, salt, and pepper.
Pour mixture evenly into muffin cups, filling each about ¾ full.
Bake for 18–22 minutes until puffed and set in the center.
Let cool for a few minutes before removing from the muffin tin.
Serve warm or refrigerate for meal prep.

Notes

Frittata cups will slightly deflate as they cool.
Silicone muffin liners help prevent sticking.
Fresh vegetables give the best texture and flavor.

Tips

Add turkey sausage or cooked chicken for extra protein.
Use cheddar, mozzarella, or goat cheese instead of feta if preferred.
Store individually for easy grab-and-go breakfasts.

Servings

12 frittata cups

Nutritional Info (Approx. Per 2 Cups)

Calories: 170
Protein: 14g
Carbohydrates: 4g
Fat: 11g
Fiber: 1g

Benefits

High in protein for long-lasting fullness
Low-carb and diabetic-friendly
Great for meal prep
Packed with vegetables and nutrients
Portable and easy breakfast option

Q&A

Can I freeze frittata cups?

Yes, freeze in airtight containers for up to 2 months.

Can I make them dairy-free?

Yes, use dairy-free cheese and milk alternatives.

What vegetables work best?

Spinach, mushrooms, peppers, zucchini, and broccoli all work great.

How long do they last in the fridge?

Up to 4 days refrigerated.

Can I reheat them?

Yes, microwave for 20–30 seconds or warm in the oven.