Savoury Frittata Muffins

Savoury Frittata Muffins

Growing up, I definitely had more of a sweet tooth. Not that I don’t now, but my palette is all about the savoury! I imagine this is likely due to how my diet has evolved over the years. Back in my “disordered eating” days when I was depriving myself of carbohydrates and sweets, I craved sweets like crazy! This is a natural reaction when you cut out entire food groups or restrict yourself of specific foods. Sugar cravings can also be a result of not having enough fat or protein in your diet.

Now that I don’t restrict any foods and am mindful of getting in carbohydrates, fat, protein and fiber at each meal (because it makes me feel my best!), my cravings are more so balanced and as a result, I’m able to eat more intuitively.

And well, by following the practice of intuitive eating, these Savoury Frittata Muffins were born!

The words “frittata” and “muffin” in the same recipe name might be a bit confusing, but it was the best way I could possibly describe these. The top of it is very much like a muffin top – crispy, but soft, which is why it’s often everyone’s favourite part of the muffin. But the inside is more of a frittata/eggy-texture due to the pureed sweet potato and eggs. Can’t decide between a muffin or a frittata for breakfast? Savoury Frittata Muffins to the rescue!

Side note: I was tempted to call these Savoury “Pizza” Frittata Muffins because they actually smell like pizza when you’re taking them out of the oven!

If you’re wondering, this recipe is gluten-free, grain-free and dairy-free – not because I feel like you should have to eat this way, but to cater to a wide range of people who may have such food intolerances or sensitivities. I’m also all about eating food that makes you feel your best and I know for me, this recipe makes me feel energetic, satiated, happy (because yes, it’s OK to receive pleasure from food!) and without an energy crash. That’s because this recipe is made up of 100% #RealAssFood!

Last week I led a workshop called Mindful Feasting which was an event centred around mindful eating. I taught the women that came out to the event the importance of mindful eating and how we can eat more mindfully, while they enjoyed a delicious 4-course plant-based meal. Notice how I said “delicious”? The reason why is because it’s so important to experience pleasure from food and eat food that you genuinely enjoy! This allows us to feel more satiated as a result and prevent us from mindless snacking or eating later on, which tends to lead to feelings of guilt and shame.

That doesn’t mean you need to eat chocolate cake at every meal (unless, of course, you want to, but I imagine that wouldn’t make you feel so good). You can make any of your favourite meals super delicious while still leaving you feel awesome!

The way I do that with the foods I eat is to make them super exciting. I love adding herbs, like parsley, to foods to jazz it up, just like I did for this recipe. I also added some jalapeno, because I was feeling a little wild and I wanted to enjoy a little “kick” from these muffins. Nothing’s worse than a bland, dry muffin, right? So when in doubt, add jalapeno*! 😉
*Conditions may apply (like if you’re making a chocolate cake!)

Since I talk a lot about focusing on lifestyle habits and eating habits that make you feel your best, is this something that you would want me to address in greater detail in future posts (or maybe videos?!) Let me know in the comments!

I hope you enjoy these muff-tatas – because let’s get real, that is exactly what they are! If you end up making them, post a picture on Instagram and tag me at @rachelmmolenda and use #RealAssFood!

Savoury Frittata Muffins



  • 2 eggs, lightly beaten
  • 2 cups almond flour
  • 1 cup sweet potato puree (~1 medium sweet potato)
  • 1 red pepper, minced
  • 1 jalapeno (seeds removed), minced
  • 2 tbsp fresh parsley
  • 2 tbsp red onion, minced
  • 2 tbsp nutritional yeast
  • 1/4 cup olive oil
  • 1-2 tbsp avocado oil
  • 1 tsp sea salt
  • 1 tsp baking soda
  • 1 tsp dried oregano
  • 1/2 tsp crushed red pepper flakes


  1. Preheat oven to 350 degrees F.
  2. Peel skin off sweet potato and cut into large 1/2-1 inch rounds. Place on a parchment-lined cookie sheet and drizzle with avocado oil. Bake for 20-30 minutes or until you can stick a fork through it with ease.
  3. Remove from oven and let cool for 10 minutes.
  4. While cooling, prepare the red pepper, red onion, fresh parsley and jalapeno. Set aside.
  5. Once sweet potato has cooled, put into food processor and blend until smooth. Measure out 1 cup of sweet potato puree and put into a bowl.
  6. Whisk eggs in a small bowl and add to sweet potato puree. You can also add the olive oil at this time.
  7. In a separate bowl, mix your dry ingredients together including the almond flour, nutritional yeast, baking soda, sea salt, crushed red pepper flakes and dried oregano.
  8. Add the sweet potato puree, olive oil and egg mixture to the dry ingredients and mix until fully mixed in.
  9. Pour in the red pepper, red onion, fresh parsley and jalapeno and mix until ingredients are spread through out.
  10. Line a 12-cup muffin tin with paper liners and spoon mixture into cups to the top. This should be enough to fill 12 muffin cups.
  11. Bake in oven for 25-30 minutes. Stick a toothpick in the middle to ensure it’s cooked thoroughly.
  12. Remove from oven and place on cooling rack. Let cool for 15-20 minutes before enjoying.

*Keeps in fridge for 5 days.
**I typically eat 2 at a time if I’m having it for breakfast, but simply judge it based upon how hungry you are.

Let me know what you think of these Savoury Muff-Tatas in the comments below!


  1. Rach…I’m going to make these “frittata yummy muffins”..they look delicious!

    • Rachel Molenda

      Yay! Awesome! They are yummy 🙂 I would like to make a version that is like a fluffy dry-er (but delicious) muffin but that’s why I called these frittata muffins cause they are a hybrid of both!

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