Veggie Frittata Muffins (Meal-Prep)

About this recipe

Veggie frittata muffins are meal prep magic—beaten eggs mixed with chopped spinach, diced red bell pepper, finely chopped onion, crumbled cheese, and a splash of milk fill a muffin tin and bake into portable egg cakes that are creamy inside and slice cleanly. They're perfect for meal prep because they hold their shape cold and taste good at room temperature, the vegetables staying vibrant and the eggs staying tender. At just 110 calories and 9g protein per muffin, they're the breakfast that keeps you full without weighing you down. Spinach is the hero ingredient, adding iron and a subtle earthiness without making the muffins taste like vegetables. Feta or cheddar adds richness and salt without overwhelming—you need cheese to give the eggs structure and flavor. The red bell pepper adds sweetness and color while keeping moisture in the muffin. Oregano and chilli flakes add herbs and heat without needing fresh herbs at breakfast time. Milk is load-bearing; without it, the muffins turn rubbery. With it, they stay tender and creamy. The critical step is not overfilling the muffin cups. They should be three-quarters full because the egg mixture rises slightly as it bakes. Overfill and you'll have overflow; underfill and the muffins come out small and dense. Bake at 190C for 18 minutes—the center should be just set, still slightly wobbly when you shake the tin. Overbake and they become rubbery; underbake and they're eggy and raw. Let them cool 5 minutes before running a knife around the edges and popping them out—they'll come out cleanly. Makes a batch of 12, keeps 4 days refrigerated, and freezes well up to 1 month. These are the meal prep breakfast for busy weeks—grab one, reheat 30 seconds if you like, and eat on the go. They taste equally good hot, cold, or room temperature. This is the breakfast that doesn't require thinking.