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.
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.
Video
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