Low Carb Egg “Muffins”

These are great to make in advance when you know you’ll be on-the-go. Just grab two when you’re running out the door and you have a great breakfast! Making a frittata this way (in muffin tins) also makes it much simpler to calculate the calories for each serving!

Just like the Baked Frittata Recipe, you can put ANY ingredients you want in here. Just make sure to adjust the calories accordingly.

Makes 8 Muffins

1 muffin: 70 calories, 3.5g fat, 2.5g carbs, 7g protein


  • 4 eggs, 5 egg whites
  • 1 cup frozen spinach
  • 3/4 c. diced onion
  • 3/4 c. chopped tomato (seeded)
  • 1/2 c. low fat feta cheese
  • 1 tsp dijon mustard (optional)
  • dash of salt and pepper


  1. Preheat oven to 350 degrees.
  2. Cook veggies with nonstick spray in skillet.
  3. Whisk together eggs and dijon. Add the cheese.
  4. Combine the cooked veggies with the egg/cheese mixture and stir well.
  5. Spray a muffin pan with nonstick spray.
  6. Using a measuring cup, scoop 1/4 cup of the mixture into each cup.
  7. Cook for 12-15 minutes.


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