This easy, make-ahead recipe provides protein and vegetables in a delicious portable package. Eggs provide protein; vegetables provide micronutrients, fiber and lots of flavor; and, baking in a muffin tin lets you manage portion size.

Healthy grab-and-go foods are essential to our busy lives. I was recently speaking with a group of women who were frustrated that they could not find healthy after-school snacks for their ravenous kids. I also work with many clients who have dietary restrictions, busy schedules, or both. They require energy-supporting, plant-based foods that are tasty.

This recipe can be modified to meet a variety of health needs, and is also delicious. It can work with Paleo, Whole30, or a myriad of immune-calming eating plans. What makes this recipe really valuable is that it is so easy and can be so many different things — breakfast, lunch, snack or dinner. I have even made a sweet version, akin to a mini soufflé, that can be used to satisfy cravings.

I would encourage you to buy certified humane and organic eggs. Some of he best places to buy eggs are a Community Supported Agriculture (“CSA”) farm or your local farmers market. I like to ask the vendors at the farmers market how the hens are raised and what they are fed. Vital Farms is a good brand that you can find in some healthy markets and grocery stores.

The vegetables I have used in my master recipe can be modified to meet your dietary needs and tastes. Adding sautéed mushrooms can be a good replacement for chicken sausage. Sautéed spinach or kale can be substituted for the broccoli. You can add cheese if you need to make the frittatas more substantial; and add any number of fresh herbs to make the flavor pop. Customize this recipe, making it your own, and whip up a batch on Sunday for the week.

Mini Vegetable Frittatas Recipe

This easy, make-ahead recipe provides protein and vegetables in a delicious portable package.
Course Appetizer, Breakfast, Entree
Keyword asparagus, broccoli, broccolini, Brussels sprouts, eggs, herbs, kale, onion, pepper, potato, spinach


  • 8 eggs whisked
  • 1 cup chopped asparagus broccoli, broccolini, kale, spinach or shaved Brussels sprouts
  • 1/2 cup chopped green bell pepper or other bell peppers
  • 1/2 cup grated white potato grated sweet potato or grated butternut squash
  • 1/2 cup grated cheddar cheese-optional
  • 1/2 cup crumbled cooked chicken sausage optional
  • 2 tbsp. water
  • 1 tbsp. chopped basil parsley, scallions, dill, chives or onion
  • 1/4 tsp salt
  • 1/8 tsp fresh pepper


  1. Preheat oven to 350 degrees.
  2. Grease muffin tin or line with paper muffin liners.
  3. Combine all ingredients in a mixing bowl and distribute evenly between all muffin cups.

  4. Bake in pre-heated oven for 25-30 minutes or until frittatas are firm.
  5. * Mini frittatas will cook in 15-20 minutes

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I encourage you to customize this recipe so it meets your needs. If you are looking for a sweeter recipe try the Oatmeal and Berry Soufflé Recipe!

I am a passionate advocate for food as medicine, life navigator and culinary coach. This is my space for sharing what excites, inspires and motivates me to live my best life. It began as a recipe blog for nourishing, simple, weekday meals and has become something much bigger… a guide to resilient wellness. I am excited to share my knowledge of how daily habits can cumulatively help you to live like you mean it and age like you want to.