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mini vegetable frittatas.

Healthy Mini Vegetable Frittatas

Nosh Nourish Wander
These Healthy Mini Vegetable Frittatas make a great breakfast option to prepare ahead of time and grab on your way out the door. They are loaded with vegetables and flavor.
5 from 1 vote
Prep Time 15 mins
Cook Time 22 mins
Total Time 37 mins
Course Breakfast
Cuisine American
Servings 16
Calories 81 kcal


  • 2 Muffin Pans


  • cooking spray
  • 6 whole eggs, large
  • 4 egg whites
  • 1/2 cup water
  • 1/4 tsp salt
  • 1/4 tsp black pepper freshly ground
  • 2 cups fresh baby spinach chopped
  • 1 cup canned artichoke hearts chopped, without oil
  • 1 cup crumbled feta
  • 1/2 cup jarred roasted red peppers packed in water, chopped
  • 1/2 cup red onion chopped finely
  • 1/4 cup cream cheese room temperature


  • First, preheat the oven to 350 degrees F. Coat two 8-hole muffin pans with cooking spray. Or if you have two 12-hole muffin pans, you can use those, but only spray 16 muffin cups
  • Then, in a medium bowl, beat eggs, egg whites, water, salt, and pepper with a whisk until blended. Stir in spinach, artichoke hearts, feta cheese, roasted red peppers, red onion, and cream cheese, mixing well.
  • Next, spoon mixture into muffin cups using 1/4 measuring cup. Bake until set, about 18 to 22 minutes.
  • Cool in pans on a wire rack for 5 minutes. Then loosen the edges of the frittatas with a rubber spatula, sliding underneath to loosen from the bottom and lift out of the pan. Serve immediately, refrigerate in sealed containers, or freeze extras..


Nutrition information: (1 frittata = 1 serving) 81 calories, 5.1 grams of fat, 93 mg cholesterol, 3.1 grams of carbohydrate, 0.4 grams of fiber, 5.5 grams of protein. 
  • Do not forget to spray the muffin pans before you scoop in the egg mixture.  The frittatas will come out a lot easier and the pan will be easier to clean. 
  • Use the vegetables and cheese you have on hand.  You can add in a variety of vegetables, just chop, and add what you like.  You can also use other cheeses such as shredded cheddar or mozzarella.
  • You can store these in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months. If you eat them individually, then be sure to store them in individual baggies or containers.
Keyword breakfast, eggs, vegetarian