Bell Pepper & Kale Muffin Tin Frittatas

About recipe

If you traveled to Mesopotamia in around 500 BCE you might find one of the first frittatas ever made; the concept later moved into Italy where it is now a popular home-made food! In this recipe, we put the flavor of a frittata in the mold of a muffin making them easy to store in the refrigerator or freezer for a later time. Allow your creative side to flow with the vegetables and other ingredients you add, frittatas are incredibly versatile!

Photo by Meal Makeover Moms


Ingredients (serves 12)

  • 2 teaspoons olive or canola oil
  • 3 cloves garlic, minced
  • 1 cup onion, diced
  • 1 cup bell pepper, diced
  • 4 cups kale, roughly chopped
  • 12 large eggs
  • 1/2 cup 2% milk
  • 1/2 cup parmesan cheese, shredded
  • Salt & pepper to taste


  1. Preheat oven to 375 degrees Fahrenheit. Spray muffin tins with nonstick spray and set aside.
  2. Heat oil in a medium skillet over medium-high heat. Add garlic, onion, and peppers and sauté until soft, about 5 minutes. Add kale and cook until wilted. Remove from heat.
  3. While veggies are cooking, in a large bowl, whisk together eggs, milk, cheese, salt, and pepper. Once vegetables are done cooking, add them to the egg mixture.
  4. Pour egg mixture into muffin cups, filling each about 1/2 to 3/4 of the way full.
  5. Bake in the oven for 10-12 minutes until puffed and golden brown. *Cool in the muffin tin for about 5 minutes. Remove from muffin tin and serve!

* Can cool for longer and store in the refrigerator or freezer for later.

Nutritional information

This information is per serving.

  • Calories110
  • Total fat6 g
  • Saturated fat2.5 g
  • Cholesterol4 mg
  • Protein8 g
  • Sodium170 mg
  • Postassium153 g
  • Fiber1 g
  • Total Carbohydrate4 g
  • Sugars2 g
  • Calcium87 g
  • Iron1 g
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