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Mini Frittata Egg Bites

We know breakfast is the most important meal of the day. But it can also be one of the most difficult. These egg bites can be made ahead and kept in the fridge for up to 4 days, so you don’t have any prep work the morning of. 

Why is breakfast so important?

Eating a balanced breakfast sets us up for success for the rest of the day. It keeps us full and focused until the next meal. A balanced breakfast prevents spikes and dips in our blood sugar levels, which prevents us from becoming tired, hangry, and irritable. 

So, what is a balanced breakfast?

A balanced breakfast contains protein, healthy fats, fiber-rich carbohydrates, and antioxidant-rich fruit or vegetables. These egg bites contain protein from pasture-raised eggs and organic sausage leaving you satiated until lunchtime.

What can I pair with egg bites?

Fresh fruit is a great compliment to these egg bites for an antioxidant boost. Avocados also pair well. If you tolerate gluten, a slice of high-quality whole-wheat bread with simple ingredients is an option.

Can I make them dairy-free?

Yes! Simply omit the cheese, and substitute almond milk for the organic dairy milk. You may also use a good quality dairy-free cheese option like Miyoko's.


  • 8 large eggs, pasture-raised or organic

  • 1/4 cup milk, organic and grass-fed

  • 1/4 cup shredded cheese, organic and grass-fed

  • 1/4 cup diced bell peppers, organic

  • 1/4 cup diced onions

  • 2 cups chopped spinach, organic

  • 1/4 cup diced cooked sausage, hormone-free and organic

  • 1/4 teaspoon Celtic sea salt

  • 1/4 teaspoon black pepper

  • Ghee or avocado oil for greasing the muffin tin


  • Preheat your oven to 350°F. Grease a 12-cup muffin tin with ghee or avocado oil. You can also use BPA-free silicon muffin liners. 

  • In a sautee pan, cook the onions and peppers on medium-low heat for about 5 minutes. Then add the sausage and spinach and cook just until the spinach is slightly wilted and the cooked sausage is warm, about 1 minute.

  • In a mixing bowl, whisk together the eggs and milk until well combined. Season with salt and pepper.

  • Add the shredded cheese, and veggie and sausage mixture to the egg mixture.

  • Pour the mixture evenly into the oiled muffin tin, filling each cup about 2/3 full.

  • Bake in the preheated oven for 15-20 minutes or until the frittatas are set and slightly golden on top. You can check for doneness by inserting a toothpick into the center – it should come out clean when they are done.

  • Remove the mini frittatas from the oven and let them cool in the muffin tin for a few minutes.

  • Use a knife to gently loosen the edges of the frittatas and transfer them to a serving plate.

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