These Spinach and Feta Mini Frittatas are the perfect grab-and-go breakfast! They're great for meal prep, high in protein, and freezer-friendly.
Packed with your favorite Mediterranean flavors: feta cheese, baby spinach, and red pepper.
If you're like many of us, you probably have to eat on the go A LOT. Rather than driving through a fast food window, why not plan ahead and make a big batch of these Spinach and Feta Mini Frittatas?
They are adapted from my popular egg bites recipe and packed with an impressive 9 grams of protein EACH!
Inspired by the classic spinach frittata recipe, this version uses some cottage cheese (blended so you won't know it's there, I promise!) to reduce the total amount of eggs needed and boost the protein factor. They are light, lovely, and SO flavorful.
This easy recipe also happens to be freezer-friendly, meaning you can make them in bulk, freeze, and reheat as needed. What's not to love about that?
Why You'll Love Them:
- Great choice for meal prep. The beauty of this recipe is that the portions are individual and can easily be packed for lunch or breakfast on the go.
- High in protein. Although an egg-based dish, these mini Mediterranean frittata bites get a boost of extra protein from blended cottage cheese.
- Packed with flavor. This recipe was inspired by Mediterranean flavors. It features fresh spinach, red bell pepper, and salty feta cheese, so you can feel satisfied even if you have to eat on the run.
Ingredients
Key Ingredients:
- Eggs: This recipe uses 7 large eggs as a base, which is fewer than the typical 12 eggs used for a batch of this size.
- Cottage cheese: Blended cottage cheese adds a big boost of protein and yields an amazing smooth texture - I promise that you won't notice it!
- Fresh spinach: We recommend cooking down fresh baby spinach, but frozen spinach can be used as long as it's thawed and squeezed dry.
- Feta cheese: This adds an amazing flavor that perfectly complements the spinach and red pepper. You can purchase it crumbled, or crumble it yourself using the tines of a fork.
You'll Also Need:
- Butter (or olive oil)
- Red bell pepper
- Green onion
- Milk
- Seasonings (salt, pepper, cayenne pepper)
- Cornstarch (optional)
Recommended Equipment:
- Muffin tin
- Baking pan (filled with boiling water)
- Food processor or blender
How to Make Mini Feta Frittatas
Before you get started: Fill a baking pan with 3 cups of boiling water and add it to the bottom rack of your oven. This will create a moist environment, which gives the egg cups a soft texture similar to that of a sous vide technique.
- Cook the spinach. Add 1 tablespoon of butter to a medium skillet set over medium heat. Once the butter melts, add the spinach and cook, stirring often, until it wilts. Remove from the heat, and press it between paper towels (or a mesh strainer) to drain off any excess liquid.
- Prepare the egg mixture. Add 7 eggs, 1 cup of cottage cheese, ¼ cup of milk, salt, pepper, and cayenne pepper to a food processor or blender.
- Blend well. Process until the cottage cheese is well blended and the mixture is smooth.
- Add the feta cheese. Sprinkle 6 ounces (reserving 2 ounces for topping) of feta cheese into the food processor, then pulse a few times to combine.
- Add the fillings. Remove the blade from the food processor and add in the cooked spinach, red bell pepper, and green onions.
- Fold it in. Use a wooden spoon or silicone spatula to gently fold in the toppings (do not blend).
- Pour into muffin cups. Evenly distribute the mixture between a 12-cup muffin pan, filling each well nearly to the top. Top each one with a generous sprinkling of the reserved crumbled feta cheese.
- Bake for 24-30 minutes. Add the muffin pan to the prepared oven (see "before you get started" above) and bake until the mini frittatas are pulling away from the sides of the pan and are "set" in the middle, about 24-30 minutes.
Without a Food Processor
If you don't have a blender or food processor, you can still make this recipe!
- Add the eggs to a medium bowl and whisk eggs until they are well combined and light in color.
- Add the remaining ingredients and stir to combine.
- The results might be crumblier (since the cottage cheese is not blended), but they will still be delicious!
Cool Before Serving
These individual frittatas hold a lot of moisture directly out of the oven, and cooling them properly is essential to avoid crumbling. Here are my top tips:
- Allow them to cool in the pan for 15 minutes.
- Carefully remove them by running a butter knife around the edge, then carefully lift them out of each muffin well.
- Place the egg frittata on a wire rack to cool.
- For the best results, turn them upside down so the bottoms are exposed to air (this helps to evaporate excess moisture, which is concentrated at the bottom)
- Cool for an additional 10-15 minutes before serving.
Storing, Reheating, and Freezing
Transfer the cooled mini frittatas to an airtight container. Store in the refrigerator for up to 3 days.
Reheating: Heat in the microwave until hot and steamy throughout, then dab with a paper towel to absorb excess moisture. For the perfect texture, we like to "toast" them in the air fryer (or toaster oven) for a few minutes, which gives them a slightly crisp exterior while preserving the fluffy eggs inside.
Freezing:
- Allow them to cool completely, then transfer to a parchment-lined baking sheet.
- Place the baking sheet inside the freezer.
- Once the egg muffins are frozen solid, remove them from the baking sheet and place them in a freezer bag.
- If desired, wrap them individually in plastic wrap to help prevent freezer burn.
- Label and freeze for up to 3 months.
- Reheat from frozen in the microwave, wrapping them in a paper towel for the best results.
Expert Tips
- Don't overdo it with filling. Stick to the quantities listed in the recipe, make sure to use a medium bell pepper, and squeeze any extra liquid from the spinach. Too many fillings cause the egg muffins to crack or crumble.
- Cooling is essential. For the mini frittatas to hold their shape, you will need to ensure they have enough time to cool properly. I recommend placing them upside down on a wire rack for part of the cooling time.
- We love a steamy oven. This recipe uses the same technique as my bacon and gruyere egg bites, which calls for the use of a baking pan full of boiling water added to the oven. This creates steam and moisture, which prevents the eggs from becoming "crispy" and instead gives them a texture that is reminiscent of sous vide.
Variations and substitutions
- Feta cheese: If desired, you can swap out the feta for crumbled goat cheese or your favorite shredded cheese. You will need about 1 cup (if using shredded - otherwise weigh out 8 ounces of crumbled cheese). Our top pick is Gruyere, but you can use cheddar cheese, Colby, Monterey Jack, mozzarella, etc.
- Spinach: Fresh tastes best, but you can swap it for frozen spinach (just squeeze it really well), cooked kale, or Swiss chard - or you can just leave it out altogether.
- Extra flavor: Try swapping out the ingredients for your favorite veggies or fillings, or add your favorite seasonings to customize it to your tastes (like garlic powder, garlic and herb, etc.).
If you loved this recipe for Feta and Spinach Mini Frittatas, let me know by leaving a 5-star review in the recipe card or comment below! You can also tag me on Instagram @dashfordinner.
Spinach and Feta Mini Frittatas
These Spinach and Feta Mini Frittatas are perfect for meal prep! They are absolutely delicious, high in protein, AND freezer-friendly.
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Servings: 12 mini frittatas
Calories: 127kcal
Equipment
Ingredients
- 4-5 cups fresh spinach chopped
- 1 tablespoon butter
- 7 large eggs
- 1 cup cottage cheese
- ¼ cup whole milk
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ⅛ teaspoon ground cayenne
- 2 teaspoons cornstarch optional
- 8 ounces feta cheese crumbled (divided)
- 1 red bell pepper seeded and finely minced
- 2 green onions minced (green and white parts)
Instructions
- Preheat the oven to 325ºF (163ºC) and lightly grease a 12-cup muffin pan with avocado oil or cooking spray. Place a baking dish filled with 3-4 cups of hot water on the bottom rack of your oven; this will create a moist environment, which improves the texture of the mini frittatas.
- Cook the spinach. Heat 1 tablespoon of butter over medium heat in a medium-sized skillet. Add in the spinach and cook until it wilts down, stirring often. Remove from the heat and allow to cool while you prepare the other ingredients.
- Prepare the egg mixture. Add the eggs, cottage cheese, milk, salt, black pepper, cayenne, and cornstarch (if using) to a food processor or blender. Blend until the cottage cheese is smooth and the mixture is uniform.
- Add the crumbled feta cheese to the food processor and pulse 2-3 times.
- Remove the blade from the food processor (if possible) and add the minced bell pepper and green onion.
- If the spinach is not in small enough pieces, transfer it to a cutting board and chop it until the pieces are bite-sized. Squeeze any liquid from the spinach using a cheesecloth or several layers of paper towel.
- Add the spinach to the egg mixture, then fold it in with the red pepper and green onion until well distributed.
- Distribute the mixture evenly between the 12 muffin cups, filling them about ¾-⅞ of the way full.
- Bake in the 325ºF (163ºC) oven for 24-30 minutes, or until they are pulling away from the edges of the pan, firm, and cooked through.
- Allow the mini frittatas to cool in the pan for 15 minutes. Then, carefully remove them and place on a wire rack to cool for an additional 10-15 minutes before serving. Note: Flipping them upside down on the wire rack seems to help evaporate some of the moisture that lingers in the bottom half.
- Serve warm, or cool and store in an airtight container for later! They store well in the refrigerator for up to 3 days, or in the freezer for up to 2 months.
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Notes
Storing leftovers: Allow to cool on a wire rack for 60-90 minutes, then transfer to an airtight container and place in the refrigerator. Keeps in the fridge for up to 3 days, or in the freezer for 2 months. To freeze, place cooled mini frittatas on a baking sheet and place in the freezer. Once frozen solid, add them to a freezer bag, remove the air, and label.
Reheating: Reheat in the microwave in 30-second intervals until the center is heated through and they appear hot and steamy (check for an internal temperature of 160ºF/72ºC or higher) . To give them a firmer texture, I like to add the reheated egg cups to a 350ºF air fryer for 3-5 minutes, or until the outside is golden brown.
Spinach: Make sure to squeeze the excess moisture from the spinach! Too much moisture will cause cracking and can make the frittatas crumbly. Frozen spinach can be used as long as it is thawed and squeezed very well.
Feta: This can be purchased crumbled, but we buy it by the block and use a fork to crumble it ourselves. Brine-packed feta is less expensive AND lasts longer in the fridge compared to pre-crumbled cheese.
Nutrition
Serving: 1frittata | Calories: 127kcal | Carbohydrates: 3g | Protein: 9g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.05g | Cholesterol: 131mg | Sodium: 427mg | Potassium: 161mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1576IU | Vitamin C: 16mg | Calcium: 143mg | Iron: 1mg
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Dorothy Bigelow says
We have made these SO many times, and have a constant stash in the freezer for easy breakfast and lunch options. I like to finish them in the air fryer so they have the same texture as the famous Starbucks egg bites.