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These easy make-ahead potato frittata muffins are bursting with flavor thanks to the potatoes and turkey sausage. They’re also gluten-free and low in carbs!

Two Idaho Potato Frittata Muffins stacked, the top one cut in half to reveal the inside, on a wooden serving tray with grapes in the background

Make-ahead breakfasts make mornings so much better. I firmly believe that what you eat first thing sets the tone for the rest of your day, but I don’t always have time to whip up an elaborate meal at the start of my day.

Enter my potato frittata muffins. But don’t let the name fool you… these “muffins” are completely gluten-free and also very low in carbs!

The potatoes and turkey sausage add delicious flavor while the eggs and yogurt give them a wonderfully rich texture. They make a super satisfying breakfast that can be served warm, cold, or room temperature.

These mini frittatas are also my go-to for early-morning tailgates. A nutritious breakfast on game day is my secret to avoiding all the chips, popcorn, and other mindless snacks!

How to make potato frittata muffins

It only takes a few easy steps to prep your mini frittatas and have them ready for the week ahead!

Step 1: Heat a large skillet over medium heat. Once hot, add 1 teaspoon of olive oil, then crumble the sausage into the pan.

Step 2: Cook until the sausage is no longer pink, then drain on paper towels.

Step 3: In the same pan over medium-low, heat the remaining 2 teaspoons of olive oil. Once hot, add the onions, potatoes, and seasoned salt. Sauté, stirring occasionally, for about 5 minutes.

Step 4: Cover, reduce the heat to low, and cook, stirring occasionally, for 5 more minutes or until the potatoes can easily be pierced with a fork and the onions are soft.

Step 5: Add the spinach, black pepper, and cayenne pepper. Stir for a minute or so until the spinach wilts. Add in the sausage and remove from heat.

Step 6: Preheat the oven to 400°F. Spray a 12-count muffin tin with cooking spray.

Step 7: Divide the sausage mixture evenly between the muffin cups. Let it cool for 5 minutes or so, then sprinkle each muffin cup with 1 tablespoon of cheese.

Step 8: In a medium bowl, whisk together eggs and yogurt, then divide evenly between the muffin cups.

Step 9: Bake for 20 minutes or until the muffins are puffy, set, and golden brown, then remove from the oven.

Step 10: Let cool for 10 minutes. After, run a rubber spatula around each frittata and remove from the pan.

You can serve your mini frittatas immediately or save them for when you need a quick and delicious breakfast!

Stack of three mini frittatas on a white plate next to strawberries

Variations for this recipe

There are so many ways to customize these tasty muffins. I just love finding new flavor combinations!

Not feeling the turkey sausage? Go ahead and use pork instead. Mini pepperoni also works well. Or, if you want to amp up the spice, use andouille sausage.

Vegetarian? Either omit the sausage or use a plant-based substitute instead. You could also add more veggies.

Want to save some time? Use pre-cooked sausage! Just chop it up and add it after the spinach wilts.

You can also use frozen chopped spinach. Just make sure it’s thawed, drained well, and completely dry when you add it to the pan.

Want to lower the amount of fat in this recipe? Use low-fat cheese and replace the eggs with 2 cups of egg substitute.

Storage

Leftovers can be stored in an airtight container in the refrigerator. They should be enjoyed within four days.

For longer storage, you can also freeze your mini frittatas. Once completely cool, place them on a baking sheet, freeze until firm, then transfer to a large zipper-top plastic bag and freeze for up to 1 month.

The night before you want to enjoy them, simply transfer the muffins to the refrigerator. They’ll be thawed and ready to enjoy by morning!

Other make-ahead egg recipes

Love starting the day with eggs, but hate getting out the pan and dirtying a bunch of dishes? These make-ahead breakfast recipes are going to transform your morning!

Here are a few of my favorites that I know you’ll love:

You can also check out this roundup of my favorite diabetic breakfast recipes for more tasty breakfast recipe inspiration!

When you’ve tried these mini frittatas, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

Potato Frittata Muffins (Gluten-free)

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These easy make-ahead potato frittata muffins are bursting with flavor thanks to the potatoes and turkey sausage. They’re also gluten-free and low in carbs!
Author: Diabetic Foodie
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 12

Ingredients 

  • 1 tablespoon olive oil, (divided)
  • 8 ounces turkey breakfast sausage, (casings removed)
  • ½ cup onion, (chopped)
  • 3 small Yukon Gold potatoes, (peeled and diced)
  • teaspoons seasoned salt
  • 2 cups raw baby spinach, (chopped)
  • ¼ teaspoon freshly ground black pepper
  • teaspoon cayenne pepper
  • 12 tablespoons shredded cheddar cheese
  • 8 large eggs
  • ½ cup plain yogurt

Instructions

  • Heat a large skillet over medium heat. Once hot, add 1 teaspoon of olive oil, then crumble the sausage into the pan.
    8 ounces turkey breakfast sausage, 1 tablespoon olive oil
  • Cook until the sausage is no longer pink, then drain on paper towels.
  • In the same pan over medium-low, heat the remaining 2 teaspoons of olive oil. Once hot, add the onions, potatoes, and seasoned salt. Sauté, stirring occasionally, for about 5 minutes.
    1 tablespoon olive oil, ½ cup onion, 3 small Yukon Gold potatoes, 1½ teaspoons seasoned salt
  • Cover, reduce the heat to low, and cook, stirring occasionally, for 5 more minutes or until the potatoes can easily be pierced with a fork and the onions are soft.
  • Add the spinach, black pepper, and cayenne pepper. Stir for a minute or so until the spinach wilts. Add in the sausage and remove from heat.
    2 cups raw baby spinach, ¼ teaspoon freshly ground black pepper, ⅛ teaspoon cayenne pepper
  • Preheat the oven to 400°F. Spray a 12-count muffin tin with cooking spray.
  • Divide the sausage mixture evenly between the muffin cups. Let it cool for 5 minutes or so, then sprinkle each muffin cup with 1 tablespoon of cheese.
    12 tablespoons shredded cheddar cheese
  • In a medium bowl, whisk together eggs and yogurt, then divide evenly between the muffin cups.
    8 large eggs, ½ cup plain yogurt
  • Bake for 20 minutes or until the muffins are puffy, set, and golden brown, then remove from the oven.
  • Let cool for 10 minutes. After, run a rubber spatula around each frittata and remove from the pan.

Notes

This recipe is for 12 mini frittata muffins.
To save time, use pre-cooked sausage and frozen chopped spinach. Chop the sausage and add it after the spinach wilts. Make sure the frozen spinach is thawed, drained well, and completely dry when you add it to the pan.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
For longer storage, place cooled muffins on a baking sheet, freeze, and transfer to a large zipper-top plastic bag and freeze for up to 1 month. To thaw, transfer to the refrigerator overnight.

Nutrition Info Per Serving

Nutrition Facts
Potato Frittata Muffins (Gluten-free)
Serving Size
 
1 muffin
Amount per Serving
Calories
155
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3
g
15
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Cholesterol
 
158
mg
53
%
Sodium
 
380
mg
16
%
Potassium
 
0
mg
0
%
Carbohydrates
 
9
g
3
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
10
g
20
%
Vitamin A
 
0
IU
0
%
Vitamin C
 
0
mg
0
%
Calcium
 
0
mg
0
%
Iron
 
0
mg
0
%
Net carbs
 
8
g
* Percent Daily Values are based on a 2000 calorie diet.