The Perfect Protein-Packed Make-Ahead Breakfast

Written by Pete Evans

If you're looking for a simple, portable and protein-packed breakfast, frittata muffins are the go. These are filled with feel-good vegetables like spinach and mushrooms and they're lined with prosciutto for an extra hit of savory.

Make a batch on Sunday and wake up happy all week long.

Prosciutto-Wrapped Frittata Muffins

Serves 4 – 6


  • 2 tablespoons coconut oil or other good-quality fat, plus extra for greasing
  • ½ onion, finely chopped
  • 2 garlic cloves, crushed
  • 6 Swiss brown mushrooms, thinly sliced
  • ½ red capsicum, finely chopped
  • 1 tablespoon chopped flat-leaf parsley leaves
  • 1 large handful of baby spinach leaves, roughly chopped
  • Himalayan salt and freshly ground black pepper
  • 10 free-range organic eggs
  • 3 tablespoons nut milk or coconut milk
  • 2 tablespoons coconut flour
  • 12 slices prosciutto
  • 8 cherry tomatoes, cut into ¼ inch thick slices
  • Simple garden salad, to serve


1. Preheat the oven to 350F (175 C). Grease a 12-hole muffin tin with a little coconut oil.

2. Melt the coconut oil or fat in a large frying pan over medium heat. Add the onion and garlic and sauté for 2 minutes. Stir in the mushrooms and capsicum and sauté for a further 3 minutes, or until tender. Add the parsley and spinach and cook until the spinach is just wilted. Season with salt and pepper and transfer the cooked vegetables to a colander to drain off the excess liquid.

3. Crack the eggs into a large bowl and whisk with the nut or coconut milk and coconut flour. Season with salt and pepper, add the cooked vegetables and mix until well combined.

4. Line each muffin hole with 1 slice of prosciutto, covering the base and sides completely. Spoon in the frittata mixture until level with the rim of the tin. Top each muffin with 2 slices of cherry tomato.

5. Place the muffin tin in the oven and bake for 15–20 minutes, or until the muffins have risen and a metal skewer inserted in the center of a muffin comes out clean and dry. Remove from the oven and allow the muffins to cool in the tin for 2 minutes before turning out onto a wire rack to cool completely. Serve hot with a garden salad, or chill and use for school lunches. Store in an airtight container in the fridge for 2 days.

Pete Evans
Pete Evans
Pete is the only person who cares and talks this much about food. Which sees him right at home in...
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