Fitness / March 21, 2024

Ham and Cheese Mini Frittata (Egg Muffins)

Try our Ham & Cheese Mini-Frittatas, a delectable combo of egg, ham, cheddar, spinach, and tomato that makes this one muffin you’ll want to eat the top AND bottom of!

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I don’t just make food because it’s cute.

Did you buy that? Did it sound convincing? Yeah… I didn’t think so. I’m not surprised I couldn’t fool you, because it’s a bald-faced lie. I LOVE making cute food! Usually it’s reserved for desserts and baked goods but occasionally I get to scratch my “cute” itch for brunch, which, I think, is a great meal for cute dishes. Is there a better sight for morning eyes to gaze at than cute food laid out on the table (aside from your spouse, kids, and pet, obviously)?

That’s why I’m in love with these mini-frittata muffins. Muffins in general are so cute but there’s something about these little omelets in a cup that makes my stomach swoon (stomachs can swoon, right?). What’s more, they are good for you, which gives them a leg up on cute desserts like cupcakes, gingerbread men, and the like.

Would “cute” OR “healthy” get me out of bed? Sure. But “cute” AND “healthy” has me stampeding down the stairs and into the kitchen.

Are Mini-Frittata Muffins Healthy?

They are! Eggs are full of protein, as is the ham. The tomatoes, spinach, and onions, aside from being low in calories and fat, contain fiber, vitamins, and minerals, making this a great introduction to the day. Just note that the ham contains quite a bit of sodium so set a limit on how many of these mini-muffins you plan on eating. It can be eaten on a keto diet (use full-fat cheese), a gluten-free diet, and a vegetarian diet (drop the ham),

What is Deli Ham?

You know those slices of ham you used to get in your sandwiches as a kid? Well, I hate to be the one to tell you but that wasn’t REAL ham. I mean, it’s ham, but in the same way that Salisbury steak is steak. It’s processed. Deli ham is cured, smoked, and cooked, all to ensure a longer shelf life. It is then either brined or injected with a curing solution (think salt, sugar, and preservatives) to improve upon the apparently unstomachable taste of regular ol’ ham. It’s then sliced super-thin or cubed and sold in a variety of flavors. You’ll often see it in sandwiches (as sliced) or in salads and egg dishes (as cubed). It’s in this last example that we are using them today.

INGREDIENTS

8 large eggs
4 large egg whites
1/2 tbsp Dijon mustard (optional)
salt (to taste)
pepper (to taste)
4 oz. deli ham, chopped
3/4 cup reduced-fat shredded cheddar cheese
1/2 cup tomatoes, chopped
1/2 cup spinach, fresh and wilted
2 green onions, chopped

INSTRUCTIONS

Preheat
Preheat your oven to 350°F.
Mix
Beat the eggs and seasonings together, then toss in the ham, cheese, veggies, and mix well.
Prepare
Spray the muffin tin or use liners to ensure nothing sticks.
Fill
Pour the egg mixture into the cups, leaving room for them to puff up.
Bake
Cook the muffins in the oven until they’re just right (i.e., set and slightly golden).
Cool
Let them sit for a bit before taking a bite.

Devour!

FAQs & Tips

How do I store mini-frittatas?

Let the frittatas cool completely then store them in an airtight container in the fridge. They should last for up to five days. If you want to keep them around longer, wrap each individually then store them in a freezer-safe bag. They should be fine in the freezer for up to three months. Let them thaw overnight in the fridge or microwave them on 50% power.

Can I use frozen spinach?

Yes, just defrost and then drain it. That last step is important so use either a press of some sort or use a little elbow grease and really put your weight into it. A soggy mini-frittata is an unappealing mini-frittata.

Why do I need to let them sit?

ALL the reasons. First, frittatas are just like other egg dishes (omelets, scrambled) in that their residual heat continues to cook them after being removed from the oven. So let it do its thing before disturbing it. Also, you may find it easier to remove the frittatas, as they contract as they sit and should pull away from the tin’s sides. Last, the flavors are granted an opportunity to meld during this resting period, resulting in a tastier frittata.

Can I use cupcake liners?

You can, but they’re not necessary, provided you adequately grease up your muffin tray.

Don’t I need to use milk/cream?

Do you NEED to? No, though some do because they like a creamy egg dish. Dairy will affect the texture of your frittatas. They add moisture and will prevent them from drying out, though that shouldn’t really be a concern if you make them properly. For me, I prefer a denser frittata that’s all about the egg, so I overlook the dairy. You can try it though and see whether it’s something you like.

Serving Suggestions

One of the things I like about these mini-frittatas is, I can eat only one and have it as a snack, or I can eat two or three and have it as a meal. Assuming you plan on having them as part of a brunch, you can set alongside them a stack of fluffy Cottage Cheese Pancakes or Protein Waffles—both are muscle approved. Expecting guests? Have a pitcher of Kale Smoothies on hand. And, if you are after a theme, bake up these Apple Banana Muffins and get more use out of your muffin tray.

Ham and Cheese Mini Frittata (Egg Muffins)

Try our Ham & Cheese Mini-Frittatas, a delectable combo of egg, ham, cheddar, spinach, and tomato that makes this one muffin you’ll want to eat the top AND bottom of!

Course Breakfast

Cuisine American

Prep Time 10

Cook Time 20

Total Time 30

Servings

Calories 101kcal

Author FoodFaithFitness

Ingredients

8 large eggs
4 large egg whites
1/2 tbsp Dijon mustard optional
Salt to taste
Pepper to taste
4 oz. deli ham chopped
3/4 cup shredded cheddar cheese reduced-fat
1/2 cup tomatoes chopped
1/2 cup spinach defrosted and drained or fresh and wilted
2 green onions chopped

Instructions

Preheat your oven to 350°F.
Prepare a muffin tin by spraying with non-stick cooking spray.
In a large mixing bowl, whisk together the eggs, egg whites, Dijon mustard (if using), salt, and pepper until well combined.
Add the chopped ham, shredded cheese, chopped tomatoes, spinach, and green onions to the egg mixture. Stir to distribute the ingredients evenly.
Pour the egg mixture into the muffin cups, filling each about two-thirds full.
Place the muffin tin in the preheated oven and bake for 20 minutes, or until the egg muffins are set, puffy, and lightly golden on top.
Remove the muffin tin from the oven and let the egg muffins cool for a few minutes before serving.
DEVOUR!