Delicious and convenient mini frittatas packed with fresh vegetables and cheese, these breakfast frittata cups are perfect for meal prep or a quick, nutritious breakfast on the go. They’re protein-packed, full of flavor, and easy to customize based on your favorite ingredients.

Why You’ll Love This Recipe

Perfect for Meal Prep – Make a batch ahead of time for a grab-and-go breakfast.
Packed with Vegetables – Loaded with spinach, mushrooms, bell peppers, and tomatoes for a nutrient boost.
High in Protein – Eggs and cheese provide a satisfying and protein-rich meal.
Customizable – Easily swap out veggies or cheese based on your preferences.
Gluten-Free and Low-Carb – A great option for those with dietary restrictions.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

8 large eggs
¼ cup milk
1 cup fresh spinach, chopped
1 cup mushrooms, sliced
1 red bell pepper, diced
½ cup cherry tomatoes, halved
¼ cup fresh parsley, chopped
½ cup feta cheese, crumbled
½ cup shredded cheddar cheese (for topping)
1 teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
Cooking spray

Directions

1. Preheat the Oven

Preheat your oven to 375°F (190°C).
Generously grease a 12-cup muffin tin with cooking spray.

2. Sauté the Vegetables

In a skillet over medium heat, sauté the mushrooms until golden brown.
Add the chopped spinach and cook until wilted. Remove from heat and let cool slightly.

3. Whisk the Eggs

In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper until well combined.
Stir in the feta cheese, diced red bell pepper, halved cherry tomatoes, chopped parsley, and the sautéed spinach and mushrooms.

4. Fill the Muffin Cups

Pour the egg and vegetable mixture evenly into the prepared muffin tin, filling each about three-quarters full.
Sprinkle the tops with shredded cheddar cheese.

5. Bake

Bake for 20–25 minutes, or until the frittata cups are set and lightly golden.

6. Cool and Serve

Allow the frittata cups to cool in the muffin tin for 5 minutes.
Run a knife around the edges to loosen them, then carefully remove from the tin.

Servings and Timing

Prep Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 12 frittata cups
Calories: Approximately 180 kcal per serving

Variations

Dairy-Free Option: Use dairy-free cheese or omit the cheese altogether.
Meat Lovers’ Version: Add cooked bacon, ham, or sausage for extra protein.
Spicy Kick: Mix in diced jalapeños or a pinch of red pepper flakes.
Different Cheeses: Swap feta for goat cheese, mozzarella, or pepper jack.
Extra Veggies: Add zucchini, onions, or shredded carrots for more variety.

Storage/Reheating

Refrigeration: Store in an airtight container for up to 4 days.
Freezing: Freeze for up to 2 months. Wrap individually for easy reheating.
Reheating: Microwave for 30–45 seconds or bake at 350°F (175°C) for 5–7 minutes.

FAQs

1. Can I make these frittata cups ahead of time?

Yes! They store well in the fridge or freezer for a quick breakfast throughout the week.

2. Can I use egg whites instead of whole eggs?

Absolutely! Replace whole eggs with 12 egg whites for a lighter version.

3. What’s the best way to prevent sticking?

Use cooking spray or silicone muffin liners to make removal easier.

4. Can I add meat to these frittata cups?

Yes! Cooked sausage make great addition.

5. How do I know when they are done?

The tops should be set and slightly golden. Insert a toothpick—if it comes out clean, they’re ready!

6. Can I bake these in a casserole dish instead?

Yes! Pour the mixture into a greased 9×9-inch baking dish and bake for 30–35 minutes.

7. Are these good for kids?

Yes! They’re a great way to sneak in veggies while keeping breakfast fun and portable.

8. Can I use frozen vegetables?

Yes, but thaw and drain them first to avoid excess moisture.

9. Do these frittatas taste good cold?

Yes! They make a great grab-and-go meal straight from the fridge.

10. What should I serve with these?

Enjoy them with avocado slices, toast, fresh fruit, or a smoothie for a complete meal.

Conclusion

Veggie-Loaded Breakfast Frittata Cups are a delicious, protein-packed way to start your day. Whether you meal prep for the week or need a quick breakfast on the go, these mini frittatas are a flavorful and nutritious choice. Try different vegetable and cheese combinations to make them your own!