On-the-go Breakfast “Muffins” (Frittata) – Low Carb and High Protein

So I’m the type of person who continues to hit the snooze button on the alarm clock until the snooze function times out.  I take forever getting ready and always seem to be rushing out the door without eating my favorite meal of the day (sad).  That’s why I like making my breakfast ahead of time in a travel friendly way, so I can make sure I get the fuel I need for my workday.  Today, I’ll be sharing how to make some portable breakfast “muffins,” which are super low in carbs, yet high in protein.

Now I call them “muffins” because they’re baked in silicone muffin cups and look like muffins, but they’re really more accurately omelette-like frittatas.

SIDE NOTE: I love my silicone baking cups!  I never need to grease them or scrub them, because nothing ever sticks to them.  MAGIC!  If you don’t have some, you can buy a dozen on Amazon for $9.70 (free two-day shipping with Amazon Prime).

You can fill these muffins with whatever ingredients you want.  Make them the night before, pop them in the microwave before you walk out the door and enjoy them on your commute to work/school/jury duty/etc.

More after the jump…


  • eggs (half per muffin cup)
  • grated cheese (one tablespoon per cup)
  • salt
  • pepper
  • cayenne pepper
    • chopped mushrooms, red or green peppers, onions and olives
    • chopped spinach, olives and feta cheese
    • scallions
    • bacon/sausage/etc.
  • Sriracha to taste

Beat your eggs and add in the salt, pepper and cayenne.  Mix in the the optional fillings (you may want to cook them quickly in a wok/pan before this) and pour the mixture into the muffin cups.  Make sure to leave half an inch from the rim so the muffin can “rise” as it cooks.  Top with grated cheese.

PRO-TIP: I like to freeze my grated cheese into little balls and stick them into the middle of the egg mixture before putting the cups into the oven.  That way, when they’re done, the cups have a gooey, cheese center.

Cook in the oven at 400F/205C for around half an hour, or until the tops of the “muffins” start to turn golden brown.  Super easy, and they store well in the fridge, too.



6 thoughts on “On-the-go Breakfast “Muffins” (Frittata) – Low Carb and High Protein

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