These mini egg "muffins" are packed with savory smoked sausage, butternut squash and spinach to leave you satisfied. Prep a big batch on the weekend, pop in the freezer, and you've got breakfast for days.


Recipe Summary

15 mins
40 mins
5 mins
1 hr
2 dozen


Original recipe yields 24 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees F. Toss butternut squash with olive oil and 1/4 teaspoon each salt and pepper.

  • Spread smoked sausage and butternut squash in a single layer on a sheet tray. Bake for 18 to 20 minutes, until butternut squash is softened and sausage has rendered its fat. Let cool slightly, then transfer to a bowl. Toss with spinach and 1 1/2 cups cheese.

  • Reduce oven temperature to 350 degrees F. Coat two 12-cup muffin pans with cooking spray. Divide sausage mixture evenly among muffin cups.

  • In a large measuring cup with spout, whisk together eggs, milk, and 1/4 teaspoon each salt and pepper. Divide egg mixture evenly among muffin cups, filling to about 1/4 inch below the rim of the cup. Sprinkle remaining 1/2 cup cheese over top.

  • Bake for 18 to 20 minutes, or until eggs are puffed and just set. Cool for 3 minutes, then carefully run a butter knife or small spatula around the edges to help loosen. Once cool enough to handle, turn onto a serving plate.


To freeze, cool frittatas to room temperature. Place in a single layer in a gallon-sized freezer zip-top bag (or storage container). Freeze for up to 1 month. To reheat, place in microwave on high for 1 minute.

Nutrition Facts

153 calories; protein 8.9g; carbohydrates 2.9g; fat 11.7g; cholesterol 144.5mg; sodium 290.3mg. Full Nutrition

Reviews (2)

Read More Reviews
4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Very nice and simple recipe Read More
Rating: 5 stars
I have now made this three times. I live alone and do low-carb. First time I halved the recipe. Second time I made the full recipe and shared a few. Third time I made it all for myself and have frozen it. It's work-intensive but well worth it. Here's how I did it this time. Buy a small butternut squash. To bake peel with a veg peeler and slice it in half. Bake according to basic directions for butternut squash halves but for half the time. When you can easily cut it in small pieces do so. Next prepare your spinach. I have only made it with ham so chop whatever meat you want to use. I chopped about half a pound of sandwich meat the last time. Buy disposable muffin tins and spray with cooking spray. Layer in your squash meat spinach and cheese in the muffin tins and then whisk the eggs milk and seasonings. Pour over the spinach etc. and bake according to directions. I thaw ONE for 45 in microwave and flip thaw for another 25 seconds. It'll keep you going! I do this as a 2 or three day process. Bake squash and refrigerate for a up to two days then layer the spinach ham and squash in the muffin tins an pour the milk and egg mixture over. Bake as directed. Throw away those muffin tins no need to stress! Read More