Spinach, Pepper & Zucchini Frittata Muffins with Cheese (12 muffins)

Name: Spinach, Pepper & Zucchini Frittata Muffins with Cheese (12 muffins)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 12 muffins (6 breakfasts for 2 people)
Cuisine: American
Ingredients: 10 large eggs; 60 ml milk (or unsweetened plain yogurt thinned with water); 6 g fine salt (about 1 tsp); 1 g black pepper (about 1/2 tsp); 150 g bell pepper, small dice; 200 g zucchini, small dice (about 1 medium); 100 g spinach, chopped; 30 g green onion, thinly sliced (or 80 g yellow onion, small dice); 120 g shredded cheese (cheddar, mozzarella, or feta); 15 ml olive oil (for sautéing)

A Booth·35 min·12 muffins (6 breakfasts for 2 people)

These grab-and-go frittata muffins are packed with spinach, bell pepper, and zucchini, held together with fluffy eggs and a little cheese for savory richness. They’re built for bulk prep: bake once, then keep a few days’ worth in the fridge and freeze the rest. A quick sauté drives off zucchini moisture so the muffins stay tender instead of watery. Great hot or room temp—healthy, filling, and easy to reheat.

meal-prep
freezer-friendly
high-protein
savory

35 min total · 15 min prep · 20 min cook

120 kcal · 9g protein · 2g carbs · 8g fat total

12-cup muffin tin · Skillet

Ingredients

Egg Base
•10 large eggs
•60 ml milk (or unsweetened plain yogurt thinned with water)
•6 g fine salt (about 1 tsp)
•1 g black pepper (about 1/2 tsp)
Vegetables + Cheese
•150 g bell pepper, small dice
•200 g zucchini, small dice (about 1 medium)
•100 g spinach, chopped
•30 g green onion, thinly sliced (or 80 g yellow onion, small dice)
•120 g shredded cheese (cheddar, mozzarella, or feta)
•15 ml olive oil (for sautéing)

Instructions

Prep

Heat oven to 190°C / 375°F. Grease a 12-cup muffin tin very well (or use parchment liners).

Dice the pepper and zucchini small and evenly so they cook through.

Cook the vegetables (prevents watery muffins)

Heat olive oil in a skillet over medium-high heat. Add bell pepper and zucchini with a pinch of salt.

Sauté 4–6 minutes until the zucchini gives up moisture and the pan looks mostly dry; the veg should smell sweet and look glossy, not steamy-wet.

Add spinach and stir just until wilted, 30–60 seconds. Let veg cool 5 minutes.

Mix + bake

In a bowl, whisk eggs, milk, salt, and pepper until no streaks of white remain.

Stir in cheese and green onion.

Divide vegetables among muffin cups, then pour egg mixture in to about 3/4 full.

Bake 14–18 minutes until puffed and just set. Doneness cue: centers spring back when pressed and there’s no wet shine; a knife comes out clean.

Cool 10 minutes, then remove to a rack.

Storage + reheat

Refrigerate up to 4 days.

Freeze up to 2–3 months: cool completely, wrap, and freeze in a bag.

Reheat: from fridge, microwave 30–60 seconds; from frozen, 60–90 seconds, until hot throughout and the center is steaming.

Notes

If you like a more ‘muffin-y’ texture, add 10 g baking powder to the egg mix. For extra veggies without weeping, swap in broccoli florets (very finely chopped) for half the zucchini. Cheese adds richness and helps the muffins brown; feta will be tangier and slightly saltier, so reduce salt by a pinch.

Ingredients

Egg Base

•10 large eggs

•60 ml milk (or unsweetened plain yogurt thinned with water)

•6 g fine salt (about 1 tsp)

•1 g black pepper (about 1/2 tsp)

Vegetables + Cheese

•150 g bell pepper, small dice

•200 g zucchini, small dice (about 1 medium)

•100 g spinach, chopped

•30 g green onion, thinly sliced (or 80 g yellow onion, small dice)

•120 g shredded cheese (cheddar, mozzarella, or feta)

•15 ml olive oil (for sautéing)