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Kale Veggie Mini Frittata

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This Kale Veggie Mini Frittata recipe is the perfect breakfast.. Serve these easy baked mini frittatas on whole grain toast with a sprinkle of Parmesan for a healthy spin on a classic egg breakfast.

Close-up of a Kale Veggie Mini Frittata served on a slice of toasted whole wheat bread.

A good healthy breakfast is always on the “to do” list of many of us. For some reason, there’s never enough time or enough ideas. This Kale Veggie Mini Frittata recipe is the perfect breakfast to fuel you up with the goodness of veggies and eggs.

Tender pan cooked veggies are arranged in a muffin pan and a mixture of eggs, herbs, and kale is poured over them. These mini goodness bites are baked and served on whole grain toast. Top them with a sprinkle of parmesan and more kale—the classic egg breakfast made easy, healthy and delicious!

Why this recipe works:

This recipe for Kale Veggie Mini Frittata is packed with proteins! So healthy and great for gluten-free diets if served on gluten-free toasted bread.

The beauty of these kale veggie mini frittatas is you can use any veggies you like or have on hand. You can roast them, fry them, boil them, pan sear them—however you prefer!

How to make this recipe for Kale Veggie Mini Frittata:

pan-fried vegetables in a muffin pan waiting to be topped with herb-speckled frittata batter.

In this recipe, I sauté some scallions, sweet potatoes, sun-dried tomatoes and asparagus for 1 minute. Then I lower the heat and cover the skillet for 5 minutes until the veggies are tender.

I find this way to be one of the best methods to cook vegetables without losing their nutrients.

Kale Veggie Mini Frittata in a muffins tin ready to go into the oven.

Then I cover the bottoms of the muffin pan with some veggies and pour a mixture of beaten eggs, chopped fresh kale, fresh basil and parsley on top.

Kale Veggie Mini Frittata in a sliver muffin tin fresh out of the oven.

These Kale Veggie Mini Frittatas bake for 8 minutes until the eggs are puffy and done. I let them cool for just a minute and then serve them on toasted slices of whole grain bread, with a nice sprinkle of fresh parmesan and extra chopped kale.

Close-up of a Kale Overhead shot of 5 Veggie Mini Frittatas served on slices of toasted whole wheat bread and sprinkled with Parmesan and chopped kale.

These kale vegetable mini frittatas make the perfect breakfast! They are packed with vegetables, super kale and eggs! Talking about protein! And they’re a really great way to eat more veggies—an everyday challenge for many! Plus they need maximum 20 minutes from start to finish, and even less time if you’re vegetables are ready beforehand.

Kale Veggie Mini Frittata with one wedge missing placed on a slice of whole wheat toast with more mini-frittatas in the background

Speaking of preparing in advance, if you happen to have a nice vegetable dinner, save some for these kale vegetable mini frittatas! For this easy recipe, you can use any veggies you prefer. Just store them in your fridge until frittata time, then all you’ll need to do is beat up the eggs with kale, herbs, pour and whip up these gorgeous Veggie Mini Frittatas within no time at all!

close-up of Kale Veggie Mini Frittata with one wedge missing placed on a slice of whole wheat toast with more mini-frittatas in the background

Tips for success and recipe variations:

  • Adding pesto to these Kale Veggie Mini Frittata recipe makes for a nice Mediterranean flavor.
  •  Before baking these Kale Veggie Mini Frittatas, sprinkle them with some grated or crumbled cheese of your choice.
  • Season your mini frittata with your favourite spices and add some chopped cooked chicken or turkey for a non-vegetarian version.
  • Want to make it an extra light an low-cal breakfast? Why not make it an egg-white kale vegetable mini frittata? Just skip the yolks!
  • You can make this mini frittata recipe in a large skillet and cut it up into wedges. Simply adjust the baking time to 20 minutes at least.
Kale Veggie Mini Frittata on a piece of bread
4.91 from 11 votes
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Kale Veggie Mini Frittata

This Kale Veggie Mini Frittata recipe is the perfect breakfast to fuel you up with the goodness of veggies and eggs. Serve these easy baked mini frittatas on whole grain toast bread with a sprinkle of parmesan for a healthy spin on a  classic egg breakfast.

Course Breakfast, brunch
Cuisine American, European
Keyword kale frittata, low-carb frittata, mini frittatas
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 200 kcal
Author Mahy

Ingredients

  • 1 tablespoon butter (or use oil)
  • 2 scallions sliced
  • 1 large sweet potato peeled and sliced up into 1/16th of an inch thick slices
  • 1 bunch of asparagus tips
  • 4 sun-dried tomatoes sliced
  • 8 eggs
  • 2 tablespoons milk (any type and any fat concentration)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon fresh black pepper
  • pinch of red pepper flakes (optional)
  • 1 cup chopped fresh kale
  • 2 tablespoons fresh basil sliced
  • 1 tablespoon fresh parsley minced

Instructions

  1. Preheat the oven to 375 degrees.
  2. Grease a large muffin pan (1cup capacity each) or a standard size muffin pan and set aside.
  3. In a non-stick skillet over medium-high heat, melt the butter and add the scallions. Sauté for a minute and add in the sweet potatoes and sauté for another minute.
  4. Add in the asparagus and sun-dried tomatoes and sauté for 30 seconds, then lower the heat to low and cover the skillet with a lid.
  5. Let the veggies slowly cook and soften up on low heat for about 5 minutes.
  6. While the veggies are cooking, in a large bowl, beat the eggs, milk, kale, herbs and seasoning.
  7. Arrange the slightly cooled vegetables in each muffin pan cavity in any way you prefer. Pour the egg mixture dividing it evenly over the veggies.
  8. Bake the frittatas for about 8 minutes (depending on the size) until eggs are puffed and cooked through.

  9. Remove them from the oven and allow them to cool for 1-2 minutes. Gently remove the frittatas from the muffin pan and then serve them not heir own or on toasted whole grain bread (or gluten-free bread if needed).

Recipe Notes

  • Adding pesto to these Kale Veggie Mini Frittata recipe makes for a nice Mediterranean flavor.
  •  Before baking these Kale Veggie Mini Frittatas, sprinkle them with some grated or crumbled cheese of your choice.
  • Season your mini frittata with your favourite spices and add some chopped cooked chicken or turkey for a non-vegetarian version.
  • Want to make it an extra light an low-cal breakfast? Why not make it an egg-white kale vegetable mini frittata? Just skip the yolks!
  • You can make this mini frittata recipe in a large skillet and cut it up into wedges. Simply adjust the baking time to 20 minutes at least.
Nutrition Facts
Kale Veggie Mini Frittata
Amount Per Serving
Calories 200 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 4g25%
Cholesterol 335mg112%
Sodium 474mg21%
Potassium 408mg12%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 3g3%
Protein 13g26%
Vitamin A 7090IU142%
Vitamin C 24.3mg29%
Calcium 97mg10%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments

    • Mahy says

      Hi Linda,
      Serving size is 1 large muffin or 2 standard size muffins. Do you have the large muffin pans ( i.e 6 per pan) or standard size ( i.e 12 per pan)?

      Reply

    • Mahy says

      Hi D, It’s about 12-15 mins max depending on how well calibrated your oven is. The frittatas will puff up and won’t jiggle when you shake the pan.

      Reply

  14. Margaret says

    These look yummy. Two ? – how long do they keep in fridge and could they be frozen. I’m trying to create some recipes to take up to a cottage.

    Reply

    • Mahy says

      Hi Margaret, Thanks–they are really yummy! They could be chilled and then warmed up in a low oven (300 degrees F) for a few minutes. I would suggest heating them in a muffin pan (if it’s not much hassle to pack up the muffin pan with you 🙂 ). Enjoy!

      Reply

  15. TONI says

    AMOUNT QUESTION ….. YOUR I CUP CAPACITY MUFFIN TIN …… DOES IT HAVE 6 CAVITIES ?

    JUST WONDERED HOW THE RECIPE IS FOR 4 SERVINGS .
    DO WE GO “SHARSIES” & HALVE THE SPARES ???

    THESE LOOK SO SCRUMPTIOUS.

    Reply

    • Mahy says

      Thanks so much Toni! I always have my servings set up at 4 because it’s easier for my Nutritional Label Calculator, The 1 cup muffin pan is the large one yes, but the standard size smaller one works beautifully too, even the mini muffin pan would work if you chop up the veggies smaller—those you can gobble up without counting 🙂

      Reply

  16. MPaula says

    Just a question. Do you use the kale stems and wouldn’t they take the place of the asparagus? I think I would use all of the kale and no asparagus, especially since they are not in season at the same time. I love muffin tin foods and I’m adding this one to my collection.

    Reply

    • Mahy says

      Hi Paula, if you like the kale stems–for sure go for it!! 🙂
      I absolutely love muffin and mini serving foods too–so I can bet you will enjoy this 😉

      Reply

    • Mahy says

      Hi Jacki–the serving is actually 2 eggs as per the recipe and nutritional table, but however many you would like the serving to be is totally up to you! 😉

      Reply

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©TWO PURPLE FIGS all images and content are copyright protected. Please contact me if you would like to use any images . If you want to republish any of my recipes, please link back to my website and the recipe post.