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Broccoli & Sun-Dried Tomato Muffin Tin Frittatas

This post brought to you by AllWhites Egg Whites. The content and opinions expressed below are that of Unsophisticook.

Because my kids all leave for school at different times, breakfast is pretty hit or miss around here. We do a lot of cold cereal and milk, instant oatmeal, and yogurt with granola.

But when I’m on top of my game, I love to make some grab and go options that can be warmed up or eaten cold for a change of pace. These amazing little muffin tin frittatas are one of our faves, especially since I can pack them full of extra veggies to increase the nutrition. They’re perfect for busy weeks and when you know your little ones need an extra boost of lean protein, like on those grueling testing days!

AllWhites Muffin Tin Frittatas Recipe

Plus these muffin tin frittatas are super simple to prepare, especially when you use AllWhites Egg Whites. AllWhites 100% liquid egg whites is a convenient, fat-free, cholesterol-free and low-calorie alternative to regular eggs. There’s no messy egg cracking and separating — you just pour the AllWhites egg whites straight from the little carton over your prepared veggies and bake.

By the way, if you’re watching your weight, AllWhites clock in at a 0 PointsPlus value per serving on the Weight Watchers program, and these muffin tin frittatas have only 40 calories per serving! Find it in the refrigerated dairy section of your local grocery stores.

For these muffin tin frittatas, I started with the Broccoli & Sun-Dried Tomato Egg Cups recipe on the AllWhites website, but in typical fashion, I changed things up a bit — mainly because a) we don’t have a microwave and b) I wasn’t able to find dry pack sun-dried tomatoes are my grocery store.

No problem, I just quickly steamed the veggies on the stovetop and I substituted sun-dried tomatoes packed in oil. I’m sure this increases the calorie count a bit, but I’m okay with that. I also opted to sprinkle the Parmesan cheese on top of the veggies after portioning them out into the muffin cups instead of mixing it into the veggies ahead of time.

Muffin Tin Frittata

I stuck with the broccoli/sun-dried tomatoes/green onions combination for this batch, but these muffin tin frittatas are completely customizable. Just substitute 3 cups of your favorite veggies, add in a small amount of low fat cheese, and continue on with the recipe below. I think spinach, sun-dried tomatoes and shallots with a bit of Romano cheese would be a delicious alternative!

Broccoli & Sun-Dried Tomato Muffin Tin Frittatas

Broccoli & Sun-Dried Tomato Muffin Tin Frittatas

Yield: 12 muffin tin frittatas
Prep Time: 15 minutes
Cook Time: 22 minutes
Total Time: 37 minutes


  • 2 cups finely chopped broccoli
  • 3/4 cup finely chopped sun-dried tomatoes
  • 1/4 cup finely chopped green onions
  • 1/3 cup water
  • 2 cups AllWhites egg whites
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • salt & pepper to taste


  1. Preheat oven to 350 degrees. Spray a 12 cup muffin pan with cooking spray.
  2. Place broccoli, tomatoes and onions in a medium skillet and pour in 1/3 cup water. Cover and cook over medium-high heat until tender, about 5 minutes. Cool for 5 minutes.
  3. Drain off any excess liquid, and stir in Italian seasoning, salt and pepper.
  4. Evenly divide the vegetables between muffin cups. Top the veggies with a small sprinkling of Parmesan cheese. Pour AllWhites egg whites into the muffin cups -- they should be about 3/4 full.
  5. Bake at 350 degrees for 22-24 minutes, until set in the center. Remove the frittatas from the pan immediately and cool on a wire rack.

How much did you LOVE this recipe?

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If you’re looking for more delicious recipes to try, check out these AllWhites Egg Whites Favorites. You can also follow AllWhites Egg Whites on Pinterest and AllWhites Egg Whites on Facebook.

Want to win a month’s worth of AllWhites Egg Whites coupons? Share which AllWhites recipe you’d like to try first to win!

This giveaway ends at 2pm on Monday, April 20, 2015 and is open to all U.S. residents 18 years or older. I’ll use And the Winner Is to select the winning comment. Winner will be notified by email and must respond within 48 hours of notification to claim their prize. Good luck!

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Sunday 19th of April 2015

That looks so good! It would be my first choice to make, but I'd also like to make the, "Zucchini, Sundried Tomato And Basil Tart."

Misty Swearingen

Thursday 16th of April 2015

Oooo, the Velveted Chicken & Veggie Stir-Fry looks amazing! So want to try that one!


Wednesday 15th of April 2015

I think I would like to try the Turkey Sausage & Mushroom Hash Brown Cups!!