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24Jan, 20
Clean Food Love
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Veggie-Packed Frittata Egg Muffins

Veggie Packed Egg Muffins are FANTASTIC for breakfast…but, equally wonderful for Lunch or Dinner, and Meal Prep too, when you’re needing something EASY and delicious!

These types of Egg “Muffins” are a constant go-to for us over here at the CFC Headquarters (aka Rachel’s busy house full of teenagers!)

They’re great for Saturday morning breakfast before the soccer games, Wonderful for Sunday brunch when guests are over, they’re SUPER easy for a weeknight dinner when you’re short on time and FABULOUS for prepping for the busy work week ahead.

I LOVE mixing up the ingredients! I’ll often throw in anything I have waiting in our fridge to use it up! Veggies, crumbled meat, herbs…it all works!

You can also use mostly egg whites if those fit better into your plan.

Regardless of what I’m adding into these egg cups, I always require this basic tested-and-true recipe to act as a guideline of what works, then I’ll build out from here.

I hope this recipe helps you and gets your ideas flowing and leftovers used up as well!

Eggs are a very good source of inexpensive, high-quality protein. They are a valuable ingredient in our CFC Challenges for this very reason!

More than half the protein of an egg is found in the egg white.

Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper.

Egg yolks contain more calories and fat than the whites, but the yolks are a part of our everyday life here at CFC, because eaten in proper moderation, nothing quite compares to the nutrients = price per serving. The yolks are a source of fat-soluble vitamins A, D, E and K and lecithin.

To dive a little deeper into the egg-ucatin..haha.
Education…Eggucation…ok, I’ll stop.

I’m asked OFTEN about the different eggs available for purchase at the market, and what is truly best.

This is a pretty deep topic and one that actually tugs at my heartstrings.

You see, I fully UNDERSTAND family budget and family dynamics more than anyone might imagine. I know that it’s important to be able to put quality food on the table, and we are not all in a season of life to always CHOOSE.

But since you asked…I warn you now that the FACTS cannot be unlearned or unheard:

You only have to look at the yolk of a Pasture-Raised Egg to SEE the difference.

Pasture-Raised eggs mean that the chickens are free to roam in open grasslands (you know…where they SHOULD be living…according to mother nature, not scientists), eating an organic/natural diet, enjoying bugs and worms, seeing the daylight, and playing in the beautiful sunshine.

This produces a bright, yellow almost orange, rich colored yolk. The taste is also known to be far superior.

They are usually not given hormones or antibiotics (check for this!).

Nutritionally speaking, here are a few interesting findings:

On average, pasture-raised eggs have better nutritional profiles compared to their “regular” not-as-lucky cousins the mass-produced basic, commercial egg, probably raised in small cages stacked right on top of each other, where the bird has clipped wings and clipped beaks, and they typically are kept in dark covered spaces and have no exposure to sunlight or exercise.

Pasture-Raised Eggs have been known to contain:

Twice as much omega-3 fatty acids

Three times more vitamin E

Up to six more times Vitamin D

Higher in B group vitamins

Rich in antioxidants, lutein and zeaxanthin.


  • 1 Tbsp avocado oil, plus more to grease the pan
  • 1 large sweet potato, peeled
  • 1 small zucchini, diced into small cubes
  • 1 large red bell pepper, diced
  • 10 pasture raised eggs, at room temperature
  • 1/4 cup unsweetened coconut milk
  • 1/4 cup chopped chives
  • 1/2 Tbsp dried mustard powder
  • 1/2 Tbsp dried oregano
  • sea salt to taste
  • 1/2 cup grated cheese of choice


Preheat your oven to 350 degrees f. and lightly grease a 12 muffin pan with avocado oil. Using a food processor or grater, grate your sweet potato. In a large bowl, whisk together the eggs, milk, chives, mustard powder, oregano, and a good pinch of sea salt.Heat a large skillet over medium heat. Add in 1 tablespoon of oil and once hot, add in your grated sweet potato.Cook stirring occasionally for about 5 minutes. Stir in the zucchini, and bell pepper and continue to cook for 3-4 minutes, until veggies soften a bit.

Add cooked veggies into the bowl with the whisked eggs, together with your shredded cheese.

Stir well to combine. Evenly pour the egg and vegetable mixture into the muffin pan, filling just about 3/4 of each cup.Carefully transfer your pan to the preheated oven and bake for 20-25 minutes or just until egg mixture is set and lightly golden brown.Keep an eye on them as we don’t want to overcook the eggs. Set the hot muffin pan on a wire rack to cool for 5 minutes.Serve warm and enjoy! These stay great for up to 3 days in the refrigerator.Enjoy and remember to tag me @CleanFoodCrush in your creations!

Enjoy! ❤Rachel  

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