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Idaho Potato Frittata Muffins (gluten-free)
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Potato Frittata Muffins (Gluten-free)

Portable low-carb muffins perfect for tailgating
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Breakfast
Cuisine: American
Keyword: easy breakfast recipes, potato fritatta muffins
Servings: 12
Calories: 155kcal
Author: Diabetic Foodie


  • 1 tablespoon olive oil divided
  • 8 ounces turkey breakfast sausage casings removed
  • 1/2 cup chopped onion
  • 3 small Yukon Gold potatoes about 1 pound, peeled and diced
  • 1 1/2 teaspoons seasoned salt such as Lawry's brand
  • 2 cups raw baby spinach chopped
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 12 tablespoons shredded cheddar cheese
  • 8 large eggs
  • 1/2 cup plain yogurt


  • Heat a large skillet over medium heat. Add 1 teaspoon olive oil and crumble sausage into pan. Cook until sausage is no longer pink. Drain on paper towels.
  • In same pan over medium-low, heat remaining 2 teaspoons olive oil. Add onions, potatoes, and seasoned salt. Sauté, stirring occasionally, for about 5 minutes. Cover, reduce heat to low, and cook, stirring occasionally, for 5 more minutes or until potatoes can easily be pierced with a fork and onions are soft. (You want the potatoes soft, but not mushy.) Add spinach, black pepper, and cayenne pepper and stir for a minute or so until the spinach wilts. Stir in sausage and remove from heat.
  • Spray a 12-count muffin tin with cooking spray and preheat oven to 400°F.
  • Divide sausage mixture evenly among muffin cups. Let cool for 5 minutes or so, then sprinkle each cup with 1 tablespoon cheese.
  • In a medium bowl (ideally one with a pouring spout), whisk together eggs and yogurt. Divide egg mixture evenly among muffin cups.
  • Bake for 20 minutes or until puffy, set, and golden brown. Remove from oven and let cool for 10 minutes. Run a rubber spatula around each frittata and remove from pan. Serve immediately.

For tailgating:

  • Once completely cool, place frittatas 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 the tailgate, transfer to refrigerator. Transport to tailgate and enjoy. (No reheating required.)


Time-saving tip: Use pre-cooked sausage and frozen chopped spinach and skip step #1. 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.
Watching your fat intake? Use low-fat cheese and replace the eggs with 2 cups egg substitute.


Serving: 1muffin | Calories: 155kcal | Carbohydrates: 9g | Protein: 10g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 158mg | Sodium: 380mg | Potassium: 0mg | Fiber: 1g | Sugar: 2g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg | Net carbs: 8g