A staple meal-prep recipe at MELA health, these frittata muffins are easy to make and endlessly customizable. We like to make a batch on Sunday and eat them for breakfast and/or snacks throughout the week (they freeze well, too!)

The combination of eggs, vegetables and/or herbs results in a balanced meal or snack packed with protein, healthy fats, fiber and a variety of vitamins, minerals and antioxidants. We’re sharing three of our favorite variations, but feel free to get creative and play around with different vegetables, seasonings and herbs to make your own version. With the exception of the cherry tomato herb muffins, most vegetables will need to be pre-cooked, so this is a great way to use leftovers.

All variations can be served with a drizzle of hot sauce, ketchup or pesto for a flavor boost!

Frittata muffins
Serving size: 1-2 muffins per individual (each recipe yields a total of 8 muffins)

Cherry tomato herb
8 pasture raised eggs
1 cup halved cherry tomatoes (~12-15 cherry tomatoes)
1/4 cup chopped fresh herbs (dill, parsley, basil, mint and/or chives)
1-2 handfuls of greens (spinach or kale), chopped
sea salt and pepper

Chili peppers & onions
8 pasture raised eggs
1/2 red pepper, diced
1/2 small yellow onion, diced
1/2 teaspoon chili powder
1-2 handfuls of greens (spinach or kale), chopped
sea salt and pepper

Zucchini, shallot & dill
8 pasture raised eggs
1 medium zucchini, thinly sliced into half moons
1 small shallot, thinly sliced
1/4 cup chopped fresh dill
1-2 handfuls of greens (spinach or kale), chopped
sea salt and pepper

Directions:

1. Preheat the oven to 350 degrees and prepare a silicone, lined or greased 12-cup muffin tin (if greasing, use a small amount of avocado oil, coconut oil, olive oil, grass-fed butter or ghee). Note, you will only be using 8 of the 12-muffin cups.

2. If you’re not using pre-cooked vegetables left over from another meal, prepare vegetables (note: cherry tomatoes do not require advance preparation):

   • Chili peppers & onions: sauté peppers and onions over medium heat in 1 tsp olive oil with chili powder and a pinch of sea salt until soft & translucent, about 5 minutes

   • Zucchini & shallot: sauté zucchini and shallot over medium heat in 1 tsp olive oil and a pinch of sea salt until soft & translucent, about 4 minutes.

3. In a large bowl, beat the eggs and season with salt and pepper.

4. Pour a small amount (just enough to cover the bottom of the tin) of the egg mixture into the bottom of each muffin tin (you should be filling a total of 8 muffin tins total). Divide vegetables along with any greens and herbs evenly into each cup and then pour the remaining egg mixture on top. (There should be about 1 egg per cup).

5. Place muffins into the oven and bake for 20-22 minutes or until the eggs are set and a toothpick comes out clean. Remove and allow to cool slightly.

6. Once slightly cooled, serve or store in the refrigerator for up to 4 days or in the freezer for up to 3 months.