Healthy Mini Frittatas

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This post has been updated from it’s original version in 2016.

Who’s excited for a new clean eating breakfast recipe? These healthy Mini Frittatas are EVERYTHING!

I don’t purchase any particular food more than I do eggs.

We eat at least 2-3 dozen per week.

The kids and I eat eggs most mornings, I typically bake like a mad women, and when Ryan is home he makes 3 egg omelets like they are going out of style.

A bite has been taken out of this mini frittata muffin.

I am so excited to share one of my favorite egg recipes with you!

These healthy Mini Frittatas are simple to make and packed to the brim with healthy whole foods.

I throw in whatever veggies I have on hand. Typically, that includes zucchini and onion, but the possibilities are endless. Carrots, winter squash, garlic, eggplant. Go crazy!

A stack of mini frittatas garnished with diced tomato and julienned basil.

I never bother peeling the vegetables, but if you are truly trying to hide the veggies in this recipe be sure to remove as much “color” as possible. I did peel the zucchini for these photographs because they look more appealing without a tinge of green.

Clean Eating Mini Frittatas Ingredients

8 eggs

1/4 cup melted butter

1/3 cup coconut flour

1 tsp baking powder

2 cups veggies, roughly chopped onion, zucchini, carrot, spinach, etc

2 Tbsp water

1 tsp garlic powder

1 tsp salt

1/4 tsp ground pepper

1 cup shredded cheese cheddar, Parmesan, or a plant based dairy free cheese

It is important to me to nourish my family right away in the morning and these Mini Breakfast Frittatas do just that.

Egg muffins are the perfect protein to reheat in a snap on school mornings.

I serve a couple of these along with a homemade muffin and fruit.

Healthy frittata muffins cooling in a red silicone muffin tin.

Not that I need a pat on the back, but the perfecting of this gluten free mini frittatas recipe took me FOREVER. The flavors were always there, but the texture was a constant issue. They were either too cake-like or too soggy and wet.

The addition of coconut flour and baking powder seems to help the frittatas rise and retain their cute muffin shape while soaking up the extra moisture.

Healthy & Kid-Friendly Mini Breakfast Frittatas #cleaneating #egg #muffins Share on X

A woman's hand holding a clean eating egg muffin with a bite taken out.

So go ahead and bake up a batch of these egg-celent breakfast muffins and prepare to be nourished!

How do you like your eggs in the morning? Have you ever made mini frittata muffins?

Mini Frittatas

The BEST Frittata Muffins | This gluten free healthy recipe is the perfect clean eating breakfast. These low carb and low calorie mini frittatas in a muffin tin are just what you need to make your mornings easy. Use any veggies you have on hand like zucchini, onion, spinach, carrots, anything! These baked mini frittata muffins can be made Paleo or Whole30 if you omit the cheese or use plant based cheese (dairy free) and ghee. Need a protein-packed lunch meal idea? Pack these!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast
Cuisine: All American
Keyword: clean eating, coconut flour, egg bake, eggs, frittata, gluten free, healthy, kid friendly, muffin
Servings: 12 mini frittatas
Calories: 109kcal
Cost: $3.00


  • blender or food processor
  • silicone muffin pan



  • 8 eggs
  • 1/4 cup melted butter or plant based butter
  • 1/3 cup coconut flour
  • 1 tsp baking powder
  • 2 cups veggies, roughly chopped onion, zucchini, carrot, spinach, etc
  • 2 Tbsp water
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/4 tsp ground pepper

Optional topping

  • 1 cup shredded cheese cheddar, Parmesan, or plant based dairy free cheese


  • Preheat oven to 400F. Grease a silicone muffin pan with non-stick spray. (I use this pan.)
  • In a blender, Magic Bullet, or food processor add your 2 cups chopped veggies and 2T water. Blend until smooth.
  • In a large bowl, whisk the eggs. Then add in all remaining frittata ingredients and mix until smooth.
  • Pour mixture into the 12 greased muffin cups and sprinkle with shredded cheese. Bake for 30-35 minutes or until the frittata muffins are domed and slightly golden brown on top.
  • Store leftovers in the refrigerator or freezer and reheat in the microwave.


Calories: 109kcal


  1. I was looking for a filling food for a Candida cleansing diet, and these are just amazing! Thank you so much!!!

  2. These look so good! 2 quick questions for you:
    1. Can regular flour be used at all? Or does that really cause issues?
    2. Can these be frozen? Or just best stored in the frig?
    (OK, so that ended up being 4 questions….)
    Thanks for sharing this recipe. Love the fresh garden veggies – and love using the Magic Bullet too! πŸ™‚

    • Hi Amy! I would love to answer your questions!
      1. Coconut flour absorbs SO much liquid that regular flour is not a great option. Sorry! You can try and the muffins will still taste amazing, I just don’t think they will be as fluffy and light.
      2. Yes, these are great frozen! You can also store in the fridge for the week πŸ™‚
      Let me know what you think after you make them. Thanks for stopping by and asking those great questions πŸ™‚

  3. Love this, Sami! I do this for my daughter and I most mornings and she loves them. Great way to hide the veggies as well (I usually puree mine like you do as well!) Thanks so much for sharing πŸ™‚

  4. These not only are perfect for a quick breakfast in the morning, they are adorable! That alone has to sell my tweens on eatting a healthy breakfast! Thanks so much for sharing with us at You Link it We Make It. We hope you’ll come back and link up with us again! – Kim @

  5. We eat so many eggs it became cost-effective to get our own chickens. πŸ™‚ My kids love going out and getting the fresh eggs every day – and I love eating them! πŸ™‚

    Your mini-frittatas look delish! I’m sure my family will love them! Thank you so much for sharing them with us at Allergy Free Thursdays!

  6. These are genius – perfect for busy mornings. Thank you so much for sharing at the Delicious Dishes Recipe Party

  7. These look absolutely amazing! I’ve never specifically made mini frittatas before. However, I have made regular sized ones and omlettes in muffin tins. So, I’ve come close! I’m going to have to give these a try especially once the race is on to keep up with summer produce. Thanks for perfecting the recipe! I can’t wait to try it!

    • Oh Gina, thank you so much for the kind words! You nailed it right on the head, when you are overrun with garden produce this is the recipe to make! I hope you enjoy them πŸ™‚ It seems to me you are very familiar with egg muffins so this simple breakfast recipe will come be a cinch for you!

  8. Hi Sammi, These mini frittatas look so appetizing! I find it interesting also that you used coconut flour which soaks up liquid like a sponge! Well done! Blessings, Janet

  9. These look amazing and I love to have some simple healthy eggs on hand in the morning. I love to add kale to mind as well.
    Thanks for the recipe,

    • I love to add kale to my breakfast eggs too! There is just something about those hearty greens that fill me up πŸ™‚ Thanks for stopping by, Beverly!

  10. These are so cute!

  11. These look so easy and would make a yummy breakfast. Thanks for joining the Family Joy Link Party!

  12. Frittatas are one of the most delicious breakfast ideas! Love the mini version – great for kids! Pinning and stumbling!

  13. Oh my gosh these look amazing! Pinning! ????

  14. Johanna Bennetts

    VERY excited to try these, Miss Sammi. I love the concept of this but I don’t love the recipe I’ve used in the past. What type of muffin tin do you use? I’ve found that the one I have really cooks the outside too long so it’s kind of tough and burnt tasting.

    • Johanna, thank you for asking this question as I completely forgot to add what muffin pan I use. I have updated the recipe so it is there now πŸ™‚ I bought this silicone muffin pan along with a mini muffin pan from Amazon. I still grease the pan even though it is supposed to be non-stick. I have had a mini frittata disaster when I didn’t. Ha! I sure hope you love this recipe! Let me know πŸ™‚

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