Best Ever Breakfast Frittata Muffins

These little beauties are a wonderful make ahead meal for every busy morning.  They refrigerate, freeze and reheat easily.  Perfect for every busy morning!

The recipe is super easy to flex with seasonal veggies you like. Starting your day with veggies is a great way to boost your antioxidants and other micronutrients you won’t find in typical convenience breakfast foods. Plus these are high protein combined with healthy fat, a sure bet to satisfy you and your family until lunch.

Frittata muffins are perfect for every resolution to have a healthier breakfast. They satisfy with protein and veggies for long burning energy. Great make ahead recipe for fast week day breakfast and busy people. Get the recipe from EatRight-LiveWell and Tam John, Integrative Wellness leader and author of A Fresh Wellness Mindset; Personalize Your Food Life and Find Your Truth about Gluten

Photo courtesy of Kaitlyn Chow on Unsplash

After the recipe I’ve highlighted options and ideas for your personal preferences.  You are uniquely, bio-chemically and individually one-of-a-kind.  Honor your preferences for optimal taste and satisfaction.  Variety is the spice of life!

Best Ever Breakfast Frittata Muffin Recipe


10 pastured organic eggs 

½ cup cooked organic sausage.  I used chicken and apple.  To get a fine consistency put it in the food processor after cooking and let it rest on paper towels.

½ cup finely chopped zucchini, red pepper and grated carrots (total ½ cup).

2 Tbsp finely chopped green onion.

¼ cup grated cheese.  I used pepper jack.

Finely ground sea salt and freshly ground pepper to taste.


Preheat oven to 350 degrees. 

Line a muffin tin with 12 parchment liners.  You could grease the tin, but no one needs the cleanup; and the lined muffins release beautifully.

Whisk the eggs in a large glass bowl until frothy or put them in a blender until frothy.

Put about a teaspoon of sausage in the muffin liner.

Sprinkle about the same amount of grated veggies.  Even out the sausage and veggies until all are added.

Repeat with the cheese until all added.

Using a turkey baster add the eggs leaving about a ¼ inch space at the top.

Lightly sprinkle with sea salt and ground pepper to taste.

Bake on middle rack, begin checking at 18 minutes.  Don’t open the oven door unless you think they are ready to test.  They will slightly rise to the top of the muffin liner.  To test gently jiggle the muffin tin with an oven-mit protected hand.  When firm insert a knife in the center.  A clean knife and well set pan indicates they are done.

Lift with a fork and serve.  Serve with an acceptable toast or flatbread, smoothie, or piece of fresh fruit.  WOW talk about satisfaction!  This should take you easily all the way to lunch without a blood sugar dip or temptation to eat junkie food. 

OPTIONS:  Try these and your own combinations.  I’d love to hear from you about what you like.

One Tbsp of chia seeds add to the egg mixture instead of sausage.

Bacon, small diced ham or turkey instead of sausage.

Skip the cheese if you like.

Replace cheese with a tiny bit of organic sour cream or creme fraiche. 

Try a dab of sriracha or salsa if you like it spicy!

Other cheese varieties to try:  Cheddar, mozzarella, Monterrey jack, baby Swiss or goat.

Veggies:  Finely chopped broccoli, halved grape tomatoes (place on top cut side up), yellow summer squash.

Fresh chopped herbs:  add to or substitute chopped green onion.  Basil, cilantro or oregano.

Get healthful and easy breakfast recipes including Pumpkin Pancakes, Cranberry Smoothie, Scones and Eggs Florentine from Tam’s title: A Fresh Wellness MindsetThe book has 19 all American recipes big people and little people love.  They are all free of gluten.  The book is an empowering guide to personalize your food life with tips, ideas, guides and one simple test to check suspect foods.  It's available on, Garcia Street Books in Santa Fe, and Tattered Cover Bookstores.

Be Ageless and Vibrant. Make it last a lifetime.   Schedule your’Free 15’ with Tam . Interview her, discuss where you would like personalized wise guidance. Find out if her approach is a fit for you.

Be Ageless and Vibrant. Make it last a lifetime.

Schedule your’Free 15’ with Tam. Interview her, discuss where you would like personalized wise guidance. Find out if her approach is a fit for you.