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Spring Asparagus Frittata Muffins on white plate, one cut in half with knife

Spring Asparagus Frittata Muffins (low-carb, gluten-free)

Pop these Mini frittatas in your basket for a picnic, Mothers Day Brunch, spring lunch or an easy keto snack. Ready in 30 Minutes, they are gluten-free and vegetarian.
Course Breakfast, Lunch, Snacks
Cuisine Italian
Diet Diabetic, Gluten Free
Keyword keto frittata, keto frittata muffins, low carb mini frittata
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 324kcal
Author Abbie Brooks


  • 2 tbsp extra virgin olive oil
  • 1 small onion chopped
  • ½ tsp salt divided
  • 1 cup chopped asparagus 1-inch pieces
  • 10 eggs
  • ½ cup chopped parsley
  • ¼ cup plain whole milk yogurt
  • ¼ tsp pepper
  • 4 oz goat cheese crumbled


  • Preheat the oven to 375°F. Line a muffin tin with 12 muffin cups or use silicone muffin cups.
  • In a large skillet, heat the olive oil over medium heat. Add the onion, asparagus and ¼ teaspoon salt and cook for 5 minutes. 
  • In a large bowl, whisk together the eggs, yogurt, parsley, salt and pepper. Stir in the cooked vegetables. Divide the egg mixture into each muffin cup, making sure to evenly distribute the vegetables and eggs. 
  • Place chunks of goat cheese on top of the eggs and bake for 25-30 minutes or until the eggs are set. Allow to cool then store in an airtight container in the fridge. 


Makes 12 frittata muffins (1 serve is 3 frittatas)
Allow to cool then store in an airtight container in the fridge.
Can be frozen for up to 3 months. For best results, defrost overnight in the fridge or frittatas can be cooked straight from frozen in the microwave.


Serving: 3frittatas | Calories: 324kcal | Carbohydrates: 5g | Protein: 20g | Fat: 24g | Saturated Fat: 8g | Cholesterol: 424mg | Sodium: 564mg | Potassium: 324mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1785IU | Vitamin C: 13.9mg | Calcium: 145mg | Iron: 3.7mg