Easy Veggie Frittata Muffins: 4-Ingredient Breakfast Recipe

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Are you searching for a simple yet delicious way to start your morning or enjoy a light dinner? These Squash, Pea & Feta Frittatinis are the perfect solution! Packed with nutritious vegetables, creamy feta cheese, and protein-rich eggs, these mini frittata recipes are ideal for busy weekdays, meal prep, or even lunchbox additions. Let’s dive into this easy veggie frittata recipe that will become your new favorite.

Table of Contents

What Makes These Frittatinis Special?

Unlike traditional frittatas that require constant monitoring on the stovetop, these oven baked frittata recipes are incredibly hands-off. You simply mix, pour, and bake! The individual portions make them perfect for grab-and-go breakfasts, and the combination of butternut squash and feta creates a flavor profile that’s both savory and slightly sweet.

These mini frittata recipes are versatile enough to serve at brunch gatherings, pack in lunch boxes, or enjoy as a protein-packed snack. Plus, they’re naturally gluten-free and can be customized with your favorite vegetables and cheeses.

Why You’ll Love This Recipe

• Quick preparation: Ready in just 25 minutes from start to finish
• Meal prep friendly: Make ahead and store for up to 24 hours
• Budget-friendly: Uses simple, affordable ingredients
• Kid-approved: The muffin shape makes them fun for children
• Versatile: Great for breakfast, lunch, or egg dishes for dinner
• Portable: Perfect for picnics, work lunches, or road trips

Essential Equipment

To make these delicious frittatinis, you’ll need a few key pieces of equipment. Here’s what I recommend:

• Muffin tin: Essential for creating perfectly portioned frittatinis
• Mixing bowls: For beating eggs and preparing ingredients
• Measuring cups and spoons: Ensures accurate measurements
• Oven: For baking to perfection
• Kitchen utensils: Including a whisk and spatula

Ingredients You’ll Need

Ingredient	Amount	Notes
Butternut squash	250g (8.8 oz)	Peeled, deseeded, and diced small
Frozen peas	25g (1 oz)	No need to thaw
Feta cheese	100g (3.5 oz)	Crumbled
Large eggs	4	Room temperature works best
Salt	To taste	For seasoning
Black pepper	To taste	Freshly ground preferred

Ingredient Tips and Substitutions

Butternut Squash: If butternut squash isn’t available, you can substitute with sweet potato, regular potato for a potato frittata variation, or zucchini. Each brings its own unique flavor and texture.

Feta Cheese: While feta adds a tangy, creamy element, you can use goat cheese, shredded cheddar, or even cream cheese for different flavor profiles.

Frozen Peas: Fresh peas work wonderfully, as do other vegetables like spinach, bell peppers, or cherry tomatoes. For a bacon frittata twist, add crumbled cooked bacon!

Eggs: This recipe uses whole eggs, but you can make egg white frittata recipes by using 8 egg whites instead. The texture will be slightly lighter but equally delicious.

Step-by-Step Instructions

Preparation

1. Preheat your oven to 200°C (400°F) or 180°C (350°F) for fan ovens, which is equivalent to gas mark 6.
2. Prepare the butternut squash: Place the diced butternut squash in a microwave-safe mixing bowl, cover with microwave-safe plastic wrap or a damp paper towel, and microwave on high for 5-7 minutes until tender when pierced with a fork. This pre-cooking step ensures the squash is perfectly soft in the finished frittatinis.
3. Prepare the muffin tin: Cut 8 squares of baking parchment paper, each about 5 inches square. Press one square into each muffin hole, allowing the corners to stick up slightly. This overhang helps with easy removal and allows the frittatinis to puff up beautifully. Alternatively, you can use paper baking liners if you prefer.

Assembly

4. Distribute the vegetables: Using a spoon, divide the cooked butternut squash evenly among the 8 lined muffin holes. Add the frozen peas on top of the squash no need to thaw them first! Then sprinkle the crumbled feta cheese over the vegetables. The muffin holes should look quite full at this stage.

5. Prepare the egg mixture: Crack the eggs into a mixing bowl or measuring jug with a spout (for easier pouring). Add a generous pinch of salt and several grinds of black pepper. Beat the eggs thoroughly with a whisk or fork until the yolks and whites are completely combined and slightly frothy.
6. Fill the muffin tin: Carefully pour the beaten egg mixture into each muffin hole, distributing it as evenly as possible. The egg should just cover the vegetables and cheese. Don’t worry if some vegetables peek through this adds to the rustic charm!

Baking

7. Bake: Place the muffin tin in the center of your preheated oven and bake for exactly 20 minutes. The frittatinis are done when they’ve puffed up nicely, the tops are golden, and a toothpick inserted into the center comes out clean. The eggs should be fully set with no liquid remaining.
8. Cool: This is an important step! Let the frittatinis cool in the tin for about 15 minutes. This cooling period allows them to firm up, making them easier to remove without breaking. They’ll also deflate slightly from their puffed state, which is completely normal.

Storage and Serving

9. Remove and serve: Use the parchment overhang to gently lift each frittatini out of the tin. Serve warm, at room temperature, or chilled. They’re delicious all three ways!
10. Storage options: If preparing for meal prep, let them cool completely before packing into an airtight container. Store in the refrigerator for up to 24 hours, or freeze for up to 3 months. Reheat in the microwave for 30-45 seconds or in a 180°C (350°F) oven for 5-7 minutes.

Pro Tips for Perfect Frittatinis

• Size consistency: Cut your butternut squash into uniform small pieces (about ½ inch) to ensure even cooking in the microwave.
• Don’t skip the cooling: Those 15 minutes make all the difference in structural integrity!
• Test for doneness: Gently press the center of a frittatini it should spring back slightly and feel firm.
• Customize freely: These are incredibly adaptable. Try adding fresh herbs like basil, thyme, or chives to the egg mixture.
• Meal prep champion: Double the batch and freeze half for super easy breakfasts later.
• Reheating: Always reheat gently to prevent the eggs from becoming rubbery.

Serving Suggestions

These frittatinis shine on their own, but here are some delicious ways to serve them:

• Breakfast spread: Serve with fresh fruit, yogurt, and whole grain toast
• Lunch box: Pack with cherry tomatoes, cucumber slices, and hummus
• Brunch platter: Arrange on a platter with mixed greens, avocado slices, and hot sauce
• Dinner side: Pair with a crisp salad and crusty bread for egg dishes for dinner
• Snack time: Enjoy cold with a side of Greek yogurt dip

Nutritional Benefits

Each frittatini is a nutritional powerhouse:

• Protein: Eggs and feta provide high-quality protein to keep you satisfied
• Vitamins: Butternut squash is rich in vitamin A, vitamin C, and antioxidants
• Fiber: Peas add fiber for digestive health
• Calcium: Feta cheese contributes calcium for strong bones
• Low carb: With only vegetables and eggs, these are naturally low in carbohydrates

Frequently Asked Questions

Can I make these ahead of time?
Absolutely! These frittatinis are perfect for meal prep. Make them on Sunday and enjoy them throughout the week. They’ll keep in the refrigerator for up to 24 hours at their best quality, though they’re safe to eat for up to 4 days.

Can I freeze these frittatinis?
Yes! Let them cool completely, then wrap individually in plastic wrap and store in a freezer bag for up to 3 months. Thaw overnight in the refrigerator or reheat directly from frozen.

How do I make these dairy-free?
Simply omit the feta cheese or replace it with a dairy-free alternative. You can add extra vegetables or nutritional yeast for additional flavor.

What other vegetables work well?
Almost anything! Spinach, mushrooms, bell peppers, zucchini, cherry tomatoes, and broccoli all work beautifully. Just ensure vegetables with high water content (like zucchini or tomatoes) are pre-cooked or well-drained.

Can I make a full-size frittata instead?
Yes! Use the same ingredients but pour everything into a greased 9-inch pie dish or cast iron frying pan. Bake for 25-30 minutes until set.

How do I know when they’re done?
The frittatinis should be puffed, golden on top, and firm to the touch. A toothpick inserted in the center should come out clean with no wet egg mixture.

Are these keto-friendly?
Yes! This recipe naturally fits into keto frittata recipes categories as it’s low in carbohydrates and high in healthy fats and protein.

Can I use egg whites only?
You can make egg white frittata recipes by using 8 egg whites instead of 4 whole eggs. The texture will be lighter and less rich, but still delicious.

Why This Recipe Works

The magic of these frittatinis lies in the clever cooking method. By pre-cooking the butternut squash in the microwave, you ensure it’s perfectly tender without excess moisture that could make the frittatinis soggy. The oven baking method creates evenly cooked, fluffy mini frittatas that hold their shape beautifully.

The parchment paper lining serves two purposes: it prevents sticking (no need for excessive greasing) and creates charming, rustic edges. The individual portions also mean faster, more even cooking compared to one large frittata.

Variations to Try

Mediterranean Frittatinis: Replace squash with sun-dried tomatoes, add olives, and use goat cheese instead of feta.

Bacon & Cheddar: For a bacon frittata version, add crumbled cooked bacon and swap feta for sharp cheddar.

Italian Style: Mix in sautéed mushrooms, fresh basil, and mozzarella cheese.

Southwestern: Add black beans, corn, diced jalapeños, and pepper jack cheese.

Garden Vegetable: Load up with zucchini, bell peppers, onions, and cherry tomatoes for an extra veggie-packed option.

Make It Your Own

One of the best things about this recipe is its flexibility. Once you master the basic technique, you can adapt it to use whatever vegetables, cheeses, and herbs you have on hand. It’s a fantastic way to use up leftover roasted vegetables or that half-used block of cheese in your fridge.

Consider these frittatinis your canvas for culinary creativity. Each batch can be different, making them exciting to prepare and enjoy week after week.

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• Air Fryer
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• Food Processor
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• Kitchen Weight Scale

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