Meal Prep with Egg Frittata Muffins + Examples

One of the greatest advantage of meal prepping is that you can make meals several days ahead which makes your diet and eating practice manageable and clean as possible. Having meals prepared in advance helps you avoid junk food or those cheap and unhealthy meals conveniently available on fast food chains when you get hungry just because you have with you food that you can just reheat and enjoy in no time.

One of the common dish that is used in meal prepping is Egg Frittata Muffins. The combination of eggs and other healthy ingredients makes this dish especially tasty and healthy not to mention how easy to make and store it.

Make sure to try including Egg Frittata Muffins the next time you meal prep.

Egg Frittata Muffin Infographic

Batch Meal Preps

Healthy Recipes

Ingredients

  • 1 pound mild turkey breakfast sausage
  • 4 cups frozen chopped broccoli florets
  • 10 egg whites
  • 5 large eggs
  • 1/4 cup skim milk
  • 3/4 cup shredded sharp cheddar cheese
  • salt and pepper to taste

Instructions

  • Preheat oven to 375 degrees F. Grease or spray a tin for 12 muffins. (Spray them really well!)
  • In a medium frying pan, brown the sausage over medium high heat. Break it up into small pieces as it browns. Once browned and cooked through, add broccoli and continue to cook until broccoli is thawed. Remove from heat and allow to cool for 5 minutes.
  • Meanwhile, in a large bowl, whisk together egg whites, eggs, skim milk, cheese, salt and pepper.
  • Add sausage and broccoli vegetables evenly to each of the 18 muffins tins.
  • Pour egg mixture evenly on top of the sausage and broccoli. I used a 1/4 cup measuring cup to do this – it works out almost exactly as 1/4 cup in each.
  • Bake for 20-25 minutes or until puffed up and golden brown. Leave in muffin tin for about 5 minutes before removing and serving.

Ingredients

  • 10 large eggs
  • 1 cup chopped bell peppers
  • 1/2 cup chopped onion
  • 1 cup cooked crumbled breakfast sausage, bacon or diced ham
  • 1 cup chopped spinach
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper

Instructions

  • Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.
  • Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.
  • Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.
  • Cook for 23 to 25 minutes, or until the egg has puffed and comes clean with a toothpick.
  • Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.
  • Store in the an air tight container in the refrigerator. Eat within 5 days.

Ingredients

  • 1 1/2 cups cooked quinoa, preferably black or red (I used tri-color quinoa)
  • 2 cups fresh or frozen green peas (do not thaw)
  • 3/4 cup (3 ounces) shredded Grana Padano cheese, Parmesan or sharp Cheddar, plus 1/4 cup finely grated, for sprinkling
  • 1/2 cup finely chopped green onions (about 3)
  • 1/2 cup loosely packed finely chopped herbs, such as a mixture of mint and parsley or dill and mint
  • 1 to 2 teaspoons minced serrano chile, veins and seeds removed for less heat (optional)
  • 7 large eggs
  • 1/4 to 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly grounded black pepper
  • 12 pitted salt-cured black Moroccan or green olives (optional)

Instructions

  • Position a rack in the center of the oven and preheat to 400 degrees F. Grease a standard 12-cup muffin pan, preferably nonstick, with olive oil or coat with cooking spray.
  • Add the quinoa, peas, shredded cheese, green onions, herbs, and chile to a medium bowl and combine well with a fork (if your grains are pre-cooked make sure to separate any clumps). Divide the grain mixture equally among the muffin cups, about 1/3 cup for each, filling until almost full.
  • Add eggs to a large bowl and season with 1/2 teaspoon salt and pepper. (If using previously cooked salted grains and greens only use 1/4 teaspoon salt). Whisk well, until foamy, about 30 seconds. Divide egg mixture into the cups using about 1/4 cup for each. Sprinkle each muffin with about 1/ teaspoon of the finely grated cheese and gently press in 1 olive (if using).
  • Bake until the frittata muffins have puffed up and turn light golden on top and golden brown around the edges, about 20-25 minutes. Transfer pan to wire racke and let cool for about 5 minutes. Using a knife or thin rubber spatula, carefully go around edges of each muffin to gently release from pan. Eat warm or at room temperature.

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