Mini Frittata Cups

Easy, veggie-packed mini frittata cups: perfect for grab-and-go Phase 4 breakfasts.

These easy, customizable mini frittata cups are perfect for busy mornings. Made with eggs, fresh veggies, and simple seasonings, they bake into light, protein-packed portions that store well in the fridge for quick grab-and-go breakfasts. Pair them with fresh avocado for a balanced Phase 4 meal.

Ingredients

Women’s Serving (~310 kcal)

• 2 mini frittata cups (see method below)

• 1 small slice of avocado (about ⅛–¼ avocado)

• Pink salt and black pepper to taste

Men’s Serving (~415 kcal)

• 3 mini frittata cups

• A larger portion of avocado (about ¼–½ avocado)

• Pink salt and black pepper to taste

Base Recipe for Mini Frittata Cups (yields multiple)

• 6 large eggs

• 1 cup diced vegetables (bell peppers, spinach, onion, mushrooms, or zucchini)

• ¼–½ tsp salt

• Black pepper to taste

• Optional herbs: parsley, basil, dill

• Optional seasoning: garlic powder or onion powder

Instructions

Make the Mini Frittata Cups

1. Preheat oven to 350°F (177°C).

2. Whisk the eggs with salt, pepper, and optional seasonings.

3. Stir in the diced vegetables.

4. Lightly grease a muffin tin (cooking spray or a small amount of oil—Phase 4 allows it).

5. Pour the mixture evenly into the wells, filling each about ¾ full.

6. Bake for 20–22 minutes, or until the centers are fully set.

7. Let cool before removing from the pan.

8. Store in the refrigerator for 3–4 days.

Assemble the Meal

1. Plate the appropriate number of frittata cups for your serving size.

2. Add avocado on the side.

3. Season with salt, pepper, or herbs if desired.

4. Serve warm or cold.

Tips

• Swap veggies based on what you have — this recipe works with almost any combination.

• Add chopped fresh herbs after baking for extra flavor.

• These freeze well; reheat in the microwave or oven.

• For a fluffier texture, add 1–2 tbsp water or almond milk to the egg mixture.

For more delicious Phase 4 recipes, check out these articles:

Radiant Recipes: Nourishing Dishes for Sunlight-Boosted Wellness

5 High-Protein Recipes to Boost Your Health

Exploring Fall Flavors: Healthy Recipes Featuring Apple, Cinnamon, Cider, and Squash