Frittata Muffin Pan Sliders
A nutrient-dense, make-ahead breakfast for balanced energy.
These mini frittatas are perfect for busy mornings, nourishing snacks, or portable meals. They highlight wild and seasonal greens, quality fats, and fresh herbs to support hormone balance, detoxification, and steady energy.
Ingredients
3 tablespoons fat (butter, ghee, extra virgin olive oil, lard, or coconut oil)
2 medium onions, finely chopped
4 cups seasonal greens (such as arugula, kale, dandelion, nettles, or wild onion)
12 large pasture-raised eggs
⅔ cup heavy cream, crème fraîche, milk, or water
4 teaspoons dried herbs of choice (basil, oregano, marjoram, thyme, or savory)
½ teaspoon sea salt
Directions
Preheat oven to 350°F (175°C).
Heat the fat over medium-low heat and sauté the onions until translucent.
Add the greens and cook until tender.
In a separate bowl, whisk together the eggs, cream, herbs, and salt.
Add the cooked vegetables to the egg mixture and blend with an immersion blender until smooth.
Pour about ⅓ cup of the mixture into silicone baking cups placed in a muffin pan.
Bake for 20 minutes, or until the frittatas are puffed and golden at the edges.
Serve warm, or let cool completely before storing.
Storage and Reheating
Allow the frittatas to cool fully, then store in an airtight container.
Refrigerate for up to 5 days.
Freeze for up to 2 months.
To reheat, warm individual muffins in a toaster oven at 350°F for 8–10 minutes, or in a microwave for 30–45 seconds, until heated through.
Functional Nutrition Benefits
Each ingredient contributes specific nutrients and energetic qualities that support optimal health and vitality.
Pasture-Raised Eggs — A rich source of protein and vitamins to support brain function, hormone balance, metabolism, and liver detoxification.
Quality Fats (Butter, Ghee, Olive Oil, Coconut Oil, Lard) — Provide essential fatty acids and aid absorption of fat-soluble vitamins.
Onions — Contain sulfur compounds that enhance liver detoxification and prebiotic fibers that support a balanced gut microbiome.
Wild and Seasonal Greens (Kale, Dandelion, Nettle, Wild Onion, Arugula) — Offer minerals and antioxidants that promote detoxification and reduce inflammation. The fiber content promotes satiety.
Herbs (Basil, Oregano, Marjoram, Thyme, Savory) — Rich in phytonutrients that support digestion and immune function while adding natural antimicrobial and anti-inflammatory compounds.
Cream or Crème Fraîche — Promotes satiety and the absorption of fat-soluble vitamins.
Wild and Seasonal Inspiration
Eating in rhythm with nature’s cycles supports both body and environment. It literally provides information for the cells in our bodies to adapt to the outside world.
Spring: Dandelion greens, violet leaves and flowers, wild onions, and nettles.
Summer: Fresh basil or edible flowers (my go-to blooms are daylily, nasturtium, and rose of Sharon).
Autumn and Winter: Lacinato kale and thyme. A few sparse lavender flowers added to the mix can be gently uplifting.
Enhance the experience
Pair a frittata muffin with a handful of fresh berries or a few slices of avocado to create a grounded yet energizing balanced meal that supports stable blood sugar, energy, and focus throughout the day.
