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Frittata egg muffins on a wire rack with parsley around.
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5 from 1 vote

Veggie Frittata Muffins (Keto Recipe)

Fluffy frittata muffins with broccoli, red pepper, and red onion are healthy, and the perfect breakfast to whip up in the morning and grab with you to-go!
Total Time30 minutes
Course: Breakfast
Cuisine: American
Allergy: Gluten Free, Nut Free, Vegetarian
Servings: 12
Calories: 99kcal
Author: Marina Rizhkov

Equipment

Ingredients

  • 1½ cups broccoli, chopped
  • 1 cup red pepper, chopped
  • ½ cup red onion, chopped
  • 1 Tbsp avocado oil
  • salt
  • black pepper
  • 12 eggs
  • 3 Tbsp water
  • ½ tsp salt
  • ½ cup parmesan cheese, grated

Instructions

  • Preheat oven to 325°F.
  • Lightly grease 12 nonstick muffin tins and set aside.
  • Heat a large pan over medium heat and add avocado oil and chopped vegetables. Cook vegetables until soft. Season with salt and pepper.
    1½ cups broccoli,, 1 cup red pepper,, ½ cup red onion,, 1 Tbsp avocado oil, salt, black pepper
    Vegetables sauteing in a skillet with a wooden spoon.
  • Divide vegetables evenly into the greased 6 muffin tins and set aside.
    Cooked vegetables in a muffin tin.
  • Whisk eggs, salt, water together well then add cheese and whisk again.
    12 eggs, 3 Tbsp water, ½ tsp salt, ½ cup parmesan cheese,
    Whisked eggs with cheese in a white bowl with a whisk.
  • Using 1/3 cup measuring cup, pour egg mixture over veggies distributing evenly between the 12 muffin tins. Sprinkle with salt and pepper and grated cheese if desired.
    Raw frittata egg muffins in a muffin tin.
  • Bake for 30-35 minutes or until cooked through.
  • Allow to cool a few minutes before removing from the muffin pan.
    Baked frittata egg muffins in a muffin tin.

Notes

  • Substitute different vegetables if needed. 
  • Check the muffin with a fork or toothpick, if cooked through before removing it from the oven. 

Nutrition

Calories: 99kcal | Carbohydrates: 3g | Protein: 8g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 167mg | Sodium: 231mg | Potassium: 136mg | Fiber: 1g | Sugar: 1g | Vitamin A: 730IU | Vitamin C: 27mg | Calcium: 82mg | Iron: 1mg