These healthy mini frittatas are made with pastured eggs and fresh summer vegetables layered over a sweet potato bottom crust. It’s a delicious protein-packed, nutrient dense, make-ahead-meal you can enjoy for a quick breakfast or packable lunch. Vegetarian, gluten free, paleo and Whole30.
This is one of those recipes that makes life easy! When I have summer guests I often make a full size frittata like my Kale and Butternut Squash Frittata or Spring Vegetable Frittata which everyone loves.
The good thing about this mini version is it’s an easy grab and go breakfast for busy mornings because they can be made ahead of time. It’s also an elegant dish you can make ahead to serve as part of a brunch.
Why You’ll Love This Mini Frittata Recipe
- It’s an easy to make high protein breakfast. Eggs are a great source of protein. Starting your day with plenty of protein keeps you satisfied and prevents over eating the rest of the day.
- Super nutritious packed with vegetables and herbs.
- Full of healthy carbohydrates to give you energy. Sweet potatoes are a nutrient rich carbohydrate that’s high in fiber and low in sugar.
- Great for meal prep. If you make them up on Sunday you’ll have breakfast or packable lunches ready for the whole week. Great to put in kids lunch boxes.
- Freezer friendly. They will keep for up to 3 months.
- Customizable. Since it’s summer I use zucchini, tomatoes and scallions but you can use any vegetables you like.
- Vegetarian, paleo and Whole30. They can be made dairy free by leaving out the goat cheese.
- Easy clean up. These mini frittatas are made in a lined muffin tin. You just have to rinse the pan.
Ingredients and Substitutions
This is what you need for this recipe and a few substitutions.
- Pastured Eggs are the healthiest eggs, and the chickens have the best living conditions. Pastured eggs contain more vitamin E, omega-3 fatty acids, and choline, a B vitamin your brain and nervous system needs to regulate memory, mood, muscle control, and other functions.
- Sweet Potatoes: These are shredded, placed into the muffin tin then roasted. They need to cook before adding the egg/vegetable mixture. Butternut squash or white potatoes can be substituted.
- Zucchini: The muffin cups are mini in size so we shred the zucchini. It’s best to squeeze out the water in a kitchen towel to prevent the frittata from getting soggy.
- Tomatoes are nice and sweet especially in summer. They give the frittata a beautiful color.
- Scallions give the frittata a nice light onion flavor. Chives or diced red onions can be substituted.
- Fresh herbs: I love the flavor of fresh oregano. Fresh thyme, basil or dill can also be used. If you don’t have fresh herbs use half the amount of dried herbs.
- Granulated garlic gives it a nice umami taste. Fresh garlic can be used instead.
- Milk: Any nut milk or dairy milk makes the moisture and creaminess of the frittata just right.
- Goat Cheese: A tiny bit of cheese is a nice creamy accent for the fresh veggies and herbs. Feta cheese would also be good.
- Sea salt and pepper season the egg mixture and balance the flavors.
- Olive oil for roasting the sweet potatoes.
Flavor Variations
One of the best things about this mini frittata recipe is that it’s completely customizable to make the way you like. It’s also a great way to use up any leftovers you have on hand! Since they bake individually you can even make different varieties at the same time.
Here are a few ideas:
- Spinach, kale or arugula provide extra color and nutrients. Coarsely chop before adding to the egg mixture.
- Mushrooms, coarsely chopped.
- Cheese; cheddar, swiss, gouda, feta or your favorite dairy free cheese.
- Diced or roasted red pepper.
- Cooked bacon, sausage or chicken for extra protein.
- Prosciutto or ham.
- Broccoli or cauliflower but they need to be cooked before adding to the eggs.
How To Make A Mini Frittata Step by Step
These mini frittatas are made in a muffin pan. It’s sometimes called an egg cup.
Step 1: Line your muffin tins with a muffin liner. Grate sweet potato using a cheese grater or food processor. Add to a bowl and mix with 1 tablespoon olive oil, salt, and pepper. Line the bottom of your muffin cups with the sweet potato mixture. Bake for 20 minutes and remove from the oven.
Step 2: While the sweet potatoes are roasting prepare the vegetables. Grate zucchini, place into a kitchen towel and squeeze out as much water as possible. Chop scallions, and tomato.
Step 3: Whisk eggs in a bowl together with milk, salt, pepper, garlic powder, and herbs. Add zucchini and scallions. Stir.
Step 4: Using a 1/4 cup measuring cup, fill each muffin liner evenly with egg and vegetables. Do your best to divide the vegetables evenly. Top each muffin cup with chopped tomatoes and goat cheese.
Step 5: Bake for 20-25 minutes until the eggs are set. Serve warm or at room temperature.
Storing
Refrigerator: Store in an airtight container or on a covered plate in the refrigerator for up to 3 days. Can be eaten cold, at room temperature or heated.
Freeze: Store in an air tight container or wrap individually and store in a freezer bag for up to 3 months.
To reheat: Place frozen frittata pieces on a cookie sheet and bake in a 275 degrees F (135 degrees C) preheated oven for 15 minutes.
Frequently Asked Questions
When the mini frittatas are done, they will have puffed up and should be solid to touch, not wiggly.
Both are baked egg dishes. A frittata does not have a crust, a quiche always has a crust.
Yes absolutely. Let it cool to room temperature. Freeze in an air tight container or wrap individually and place in a freezer bag. They will keep for up to 3 months.
This recipe makes a great appetizer for a party. They’re great straight from the oven or they keep well for a few days in the refrigerator. Enjoy a few of them for a quick breakfast at home, or pack them up for a meal or snack on the go.
You’ll love them because they’re healthy, delicious, high protein, easy to make and packed with flavor.
If you give this recipe a try, please let us know what you think! Give it some stars or leave a comment. ♥
If you like this recipe, try these other delicious easy grab and go breakfasts:
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Mini Frittata
- Total Time: 25 minutes
- Yield: 12 mini frittatas 1x
Description
These healthy mini frittatas are made with pastured eggs and fresh summer vegetables layered over a sweet potato bottom crust. YUM!
Ingredients
- 3 cups shredded sweet potato, 1 medium
- 1 Tablespoon olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1 cup shredded zucchini
- 1/4 cup scallions sliced, green and white parts
- 1/2 cup diced tomato
- 10 pastured eggs
- 2 Tablespoons almond milk or milk of choice
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic granules
- 2 teaspoons fresh oregano or thyme or 1 teaspoon dried
- 1 ounce goat cheese, optional
Instructions
- Preheat oven to 350ºF and line muffin tins with muffin liners.
- Grate sweet potato using cheese grater or food processor.
- In a bowl mix together sweet potato, oil, salt, and pepper. Line the bottom of your muffin tins with the sweet potato mixture.
- Bake for 20 minutes and remove from the oven.
- While the sweet potatoes are baking prepare the vegetables.
- Grate zucchini, place into a kitchen towel and squeeze out as much water as possible. Set aside.
- Chop scallions and tomato.
- Whisk eggs in a bowl together with milk, salt, pepper and garlic granules, and herbs.
- Add zucchini and scallions. Stir.
- Using a 1/4 cup measuring cup, fill each muffin liner evenly with egg and vegetables. Do your best to divide the vegetables evenly.
- Top each muffin cup with chopped tomatoes and goat cheese.
- Bake for 20-25 minutes or until eggs are just set.
- Remove from the oven and serve hot or let cool completely.
- Store in air-tight container in refrigerator for 3-4 days, or the freezer for up to 3 months.
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Breakfast, Lunch, Snack
- Method: Bake
- Cuisine: Paleo, Vegetarian, Gluten Free,
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Thank you Ingrid for another delicious recipe. Delicious and easy.!
Thanks for your appreciation. I have 3 of them in my refrigerator right now to eat as soon as I come back from the gym. I love it instant food.