It’s no secret that I love frittatas. They’re even better in mini form ‘cause you can serve them as finger food at a party or store them in the fridge for a quick snack or breakfast on the go. I threw this recipe together this morning for the inaugural CrossFit Palo Alto Whole9 Nutrition Guide Orientation. Luckily, they turned out okay or I would’ve had egg on my face. (Ha!)
Mini frittata muffins can be made with whatever you have lying around, just like regular sized frittatas. Just fill up the muffin tins with filling and you can estimate the amount of eggs you need to make the batter with this ratio: for every two muffins, you need one egg in the batter (e.g. 12 muffins = 6 eggs). If you don’t want your mini frittatas to be too moist (i.e. soggy), add a few tablespoons of coconut flour. (For 15 muffins, I’ll put in 3 level tablespoons of coconut flour).
Time to make Curried Beef, Broccoli Slaw, and Mushroom Frittata Muffins!
Makes 36 muffins
Ingredients:
- 1 heaping tablespoon coconut oil
- 1 onion, diced
- Kosher salt
- Freshly ground black pepper
- 1 pound cremini mushrooms, thinly sliced
- 1 pound grass fed ground beef
- 1 heaping tablespoon of curry powder
- 1 bag of broccoli slaw from Trader Joe’s
- coconut oil spray
- ½ cup coconut milk
- 20 large eggs
- 5-6 tablespoons of coconut flour (optional, see note above)
Equipment:
- All of my recommended kitchen tools are listed here.
Method:
I preheated the oven to 375 F and I started chopping and slicing my veggies.
I heated up the coconut oil in a large cast iron skillet over medium heat. Once the pan was hot, I threw in the onions with some salt and pepper and sautéed them until they were soft and translucent.
Next, I added the mushrooms (with some more S&P) and cooked them until the liquid had evaporated.
I tossed in the ground beef and cooked it until it was no longer pink. I seasoned the meat mixture with the curry powder and added more salt and pepper to taste. Then, I added the bag of broccoli slaw…
…and stirred that around until the slaw was softened.
In the meantime, I had my two boys help me put cupcake liners in my cupcake tins.
Once the liners were in the tins, I sprayed them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use parchment muffin liners or silicone baking cups.)
Next, I divided the filling into each muffin liner.
I cracked the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper. (If you want to add coconut flour, add some now per the note in the intro.)
I know this might sound gross, but I tasted the raw egg mixture to make sure there was enough seasoning. Yes, CrossFit Palo Alto members, I risked salmonella poisoning for you guys.
I ladled the egg mixture into the muffin tins, making sure the liquid only reached ¾ of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.
I popped the trays into the oven for 15 minutes and then I rotated the trays and baked them for 6 additional minutes. You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. I let the muffins sit in the pan for a few minutes and then I cooled them on a wire rack.
These muffins can be served warm, room temperature, or cold right out of the fridge. I know I’m beating a dead horse, but frittatas really are awesome.
[UPDATED: I’ve since made these frittatas using silicone baking cups, and it’s a GAME-CHANGER – I’m not going back to paper cupcake liners!]
Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2021).
PRINTER-FRIENDLY RECIPE CARD
Curried Beef, Broccoli Slaw, and Mushroom Muffin Frittatas
Ingredients
- 1 tablespoon coconut oil
- 1 onion diced
- Diamond Crystal kosher salt
- Freshly ground black pepper
- 1 pound cremini mushrooms thinly sliced
- 1 pound ground beef
- 1 tablespoon curry powder
- 1 bag broccoli slaw
- Coconut oil spray
- 20 large eggs
- 6 tablespoons coconut flour optional, if you don't want your frittatas to be too moist add this!
Instructions
- Preheat the oven to 375°F and start chopping and slicing your veggies.
- Heat up the coconut oil in a large cast iron skillet over medium heat. Once the pan is hot, throw in the onions with some salt and pepper and sauté them until they are soft and translucent.
- Next, add the mushrooms (with some more salt and pepper) and cook them until the liquid evaporates.
- Toss in the ground beef and cook until it's no longer pink. Season the meat mixture with curry powder and add more salt and pepper to taste.
- Add the bag of broccoli slaw to the pan and mix everything until the slaw is softened.
- While the slaw is softening, put cupcake liners (or silicone baking cups which I recommend more!) in your cupcake tins. Once the liners are in the tins, spray them with coconut oil if you're using paper. Skip the oil spray if you're using parchment muffin liners or silicone baking cups.
- Divide the filling into each muffin liner.
- Crack the eggs into a large bowl and whisk in the coconut milk and a healthy sprinkle of salt and pepper. If you want to add coconut flour, add it in now.
- Ladle the egg mixture into the muffin tins, making sure the liquid only reaches ¾ of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.
- Pop the trays into the oven for 15 minutes then rotate the trays and baked them for 6 additional minutes. You know the muffins are done when they rise up to the top and are springy to the touch when you pat the surface. I let the muffins sit in the pan for a few minutes and then I cooled them on a wire rack.
- These muffins can be served warm, room temperature, or cold right out of the fridge. I know I’m beating a dead horse, but frittatas really are awesome!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
