By JJ Virgin

Individual Baked Breakfast Frittatas

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January 17, 2017

Frittatas are like a cross between omelets and crustless quiche. This version includes bacon, red bell pepper, and asparagus for a flavor-packed brunch dish.

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

Note: This recipe contains eggs. If you're egg intolerant, you'll find plenty of other yummy recipe on my recipes page!

  • Prep: 10 mins
  • Cook: 30 mins
  • Yields: 12 servings


olive oil for the pan

6 nitrate-free uncured bacon

1 small red onion, chopped

1 small red bell pepper, finely chopped

1 tsp dried basil

8 oz. asparagus, trimmed and cut into 1/2-inch pieces

12 large eggs*

1/2 tsp sea salt

1/4 tsp freshly ground black pepper


1Preheat the oven to 350°F.

2Lightly dampen a paper towel with a small amount of olive oil and wipe the inside of each cup in a 12-cup muffin pan.

3Heat a large skillet over medium heat. Add the bacon and book until crisp, tuning once, 6 to 7 minutes.

4Transfer to a plate lined with paper towel to drain.

5When cool enough to handle, chop the bacon and set aside.

6Pour off all but 1 tablespoon of the bacon fat from the skillet and return to the stove over medium-high heat.

7Add the onion, bell pepper, and basil; cook stirring occasionally, until the vegetables are starting to soften, 2 to 3 minutes.

8Add the asparagus and cook until bright green, 4 minutes.

9Remove from the heat and stir in the chopped bacon.

10Divide the mixture evenly among the prepared muffin cups.

11Whisk together the eggs, salt, and black pepper in a bowl.

12Divide the mixture evenly among the muffin cups.

13Bake until the eggs have puffed up and set, 17 to 18 minutes.

14Remove the frittatas from the muffin pan and serve warm or at room temperature.

*Only if you’re not intolerant to eggs.

This recipe is part of the Classic Sunday Brunch menu, with a Freshly Juiced Jalapeño Bloody Mary; Individual Baked Breakfast Frittatas; Chai Waldorf Salad; and Turkey, Spinach, and Strawberry Wraps. Check out the Classic Sunday Brunch Menu and Guide for links to all the recipes, plus more handy tips and tricks for the perfect morning brunch.

Originally published in JJ Virgin's Sugar Impact Diet Cookbook, Grand central 2015

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Nutrition Facts

Protein24 grams
Sugar3 grams
Total Fat22 grams
Saturated Fat7 grams
Total Carbohydrates9 grams
Dietary Fiber2 grams