Mini Frittatas: Cook Once, Eat All Week

It's finally here... I've had more requests for this recipe from friends, family, and social media than any other topic. I get it - you guys love food and you want a healthy breakfast! Who doesn't?! These little mini-fritattas, better known as "egg muffins" are my breakfast go-to Monday through Friday. Healthy protein, fats, and fresh veggies, in a easy to make and even easier to eat package!


As you might have noticed in the picture to the right I added some pre-cooked chicken breakfast sausage, threw in a little green salsa and avocado and had an orange on the side. You don't have to fancy it up like that, but you can if you want to, and let me tell you, you'll enjoy that breakfast like it took WAY more than 3 minutes to plate and reheat.

*I used applegate farms chicken and maple sausage, and Trader Joe’s Salsa Verde. Delicious. And I definitely don’t get paid to say that.

So, what makes a healthy breakfast, well, healthy? I think it has to have a good ratio of protein, carbs, and fats. The IDEAL ratio is going to vary by person. Your activity level and when that activity takes place really has a big impact on what you should be eating and when. However, these mini frittatas are easy to manipulate by adding some extra protein sources, fruit or healthy fat on the side so I think in general they make a GREAT starting point for your first meal of the day.

I also love that you can make these ahead of time, and depending on how many mouths you’re feeding they might last you all week so in about 30 minutes you can make breakfast for all your busy weekday mornings! Time savings and staying on track for your goals. Total win!


Mini Fritattas


Olive oil cooking spray

Roasted Red Peppers

Cherry Tomatoes

Greens - arugula, baby spinach, or baby kale work well



  1. Preheat your oven to 350 degrees.

  2. Grease or in some way prepare your muffin tin(s). I use an olive oil spray.

  3. Cut the tomatoes in half and dice up your peppers, distribute them among your muffin tins. I use two tomatoes and about 1 tablespoon of peppers for each muffin cup.

  4. Throw a little bunch of greens on top of the tomatoes and peppers in each muffin cup.

  5. Crack an egg and plop it right on top of the other ingredients already in your muffin cups. One egg per cup. (You could also scramble your eggs first.. but that means more work. So I skip it!)

  6. Bake these in the oven for 23-25 minutes. The yolks won’t LOOK cooked, they’ll be very yellow, but they’re probably solid. The whites should be completely set.

  7. Let cool and slide a utensil around the edges to loosen the frittatas. They can be placed into individual containers to take to work or one big one to pull from through the week, depending on your lifestyle. They’ll make it to friday in the fridge, but after that I’d probably throw them out. Better safe than sorry.

Nutrition Information from

Serving Size: 1 Frittata 

Protein: 6g

Carbs: 2g

Fat: 5g

Total Calories: 80 cals

About Ashley:

Ashley is a Pilates instructor and entrepreneur in NYC who specializes in biomechanics and exercise nutrition for women. She uses the science behind exercise physiology to empower her clients to lead healthy, happy lives. Her passion project is writing “The LEAN Life Newsletter” which goes out every Tuesday and focuses on Lifestyle, Exercise, Active recovery, and Nutrition and serves as the backbone for her L.E.A.N. Life online health and fitness programs. She aims to get this information into the hands of as many women as possible so they can feel stronger and more confident in their bodies. For more information head to or @AshleyBrownPilates on instagram, or click here to get on the L.E.A.N. Life List! 

Ashley Brown