Looking for a healthy and satisfying breakfast packed full of veggies? Fun and fancy enough for a Mother’s Day brunch, these spinach and feta mini frittatas are easy to customize and delicious!
Looking for a healthy and satisfying breakfast packed full of flavor?
Keto mini frittatas fit the bill!
They just sound fun and fancy, don’t they?
Great for an everyday meal, mini frittatas are also a welcome addition to celebratory affairs, such as Mother’s Day brunch or birthday breakfast.
Even though I planned these as breakfast food, mini frittatas are perfect for brunch or lunch as well. In fact, they fit perfectly in a lunch box alongside a salad for a meal on-the-go.
Mini frittatas also make great snacks. (And you don’t even need a fork!)
Eggs are the main ingredient of the Italian dish frittata. Eggs are an incredibly frugal protein option and contain amino acids, selenium, vitamin D, B6, B12, and minerals like copper, iron, and zinc. They are also rich in fat-soluble vitamins A, D, E and K too.
If eggs are so nutritious you may be wondering, “what are some delicious recipes made with eggs?” Well, frittata, for one!
But, there’s also quiche, fried eggs, scrambled eggs, hard boiled eggs, poached eggs, egg casserole, deviled eggs, and more!
Eggs are also the base of homemade mayonnaise. It is the lecithin content of eggs that causes them to emulsify so well.
What Is A Frittata?
A frittata is an Italian dish that combines eggs with flavorful additions such as vegetables and various meats. It has some similarities to an omelet, in that is made of eggs and vegetables, but many find frittatas easier to make.
Frittatas often start out with the vegetables and meat filling sautéed on the stove top. The egg mixture is poured over the filling and the pan cooked until almost set.
Then pan is then moved to the oven or broiler where the frittata is finished and given a nice browning.
We are adjusting these steps slightly to make mini frittatas for convenience and to save time.
Quiche image courtesy of Allergy Free Alaska.
What’s the difference between a frittata and a quiche?
At first glance, frittata and quiche appear very similar, and they are. Both include eggs and milk and can be customized with a variety of vegetables and meats.
The main difference between a frittata and a quiche is that traditional quiche has a crust while a frittata does not. Many think of a frittata as a crustless quiche.
The method of cooking is also quite different if you consider the traditional stovetop-to-broiler technique for cooking a frittata. To prepare a quiche, one does sauté vegetables on the stovetop, but they are then transferred to a pie crust where the egg mixture is poured over and then quiche is baked in the oven.
For the gluten-free, or those following special diets like Whole30 or Trim Healthy Mama, a frittatas is much easier to make compliant than a quiche.
How To Make A Frittata
As mentioned above, in general, frittatas begin on the stovetop then move to the oven/broiler to finish. Below you will find the basic technique for making a traditional frittata as well as an adjusted version for mini-frittatas.
How To Make A Traditional Frittata
- Melt butter or oil in a cast iron skillet.
- Sauté filling (usually vegetables and meat, such as sausage or bacon) over medium heat until cooked as desired. Onions should be translucent and vegetables a nice golden brown.
- Whisk eggs, milk or dairy-free option, and seasonings until smooth.
- Pour mixture into skillet over the vegetables.
- Cook until almost set, occasionally moving uncooked egg from the center to the outside of the skillet with a heatproof spatula. This will allow the eggs to cook move evenly.
- Once eggs are almost cooked through, sprinkle top of frittata with cheese, if using, then move to the broiler until top is golden brown.
How To Make A Frittata In The Oven
- Melt butter or oil in a cast iron skillet.
- Sauté filling (usually vegetables and meat, such as sausage or bacon) over medium heat until cooked as desired. Onions should be translucent and vegetables a nice golden brown. Remove from heat.
- Preheat oven to 350 degrees Fahrenheit.
- Spread cooked vegetables and meat evenly in the bottom of an oven-safe baking dish.
- Whisk eggs, milk or dairy-free option, and seasonings until smooth.
- Pour mixture over the vegetables in the baking dish and place in the oven.
- Bake for about 25 to 30 minutes, until eggs are cooked through.
How To Make Mini-Frittatas
I find mini-frittatas much easier than regular frittatas. They require less hands-on time and don’t need to be watched so carefully.
- Melt butter or oil in a cast iron skillet.
- Sauté filling.
- Preheat oven to 350 degrees Fahrenheit.
- Grease muffin pans and spoon filling into each cavity.
- Whisk eggs, milk or dairy-free option, and seasonings until smooth.
- Pour mixture evenly into each cavity over the vegetables.
- Season with salt and pepper
- Top with cheese, if using.
- Bake in oven for 15 to 20 minutes.
Best Ingredients For A Frittata
High-Quality Eggs
High-quality eggs are the foundation for a nutritious and delicious frittata (or any egg-based dish for that matter). Choose eggs that are pasture-raised, if possible.
Vegetables
Some of the most popular vegetables use in frittatas include bell peppers, onions, mushrooms, and spinach. Sliced zucchini and yellow squash are also delicious, but should be cooked long enough to remove water content so the frittata does not become watery.
Tomatoes are an excellent addition too, especially roasted cherry tomatoes!
Sweet potatoes are quite delicious in frittatas too! They should be precooked and cut into small pieces. This is a great use for leftover baked or roasted sweet potatoes.
Herbs
Fresh herbs add a ton of flavor and should be included whenever possible. Fried herbs work well too, but fresh herbs add a taste that’s hard to beat.
Basil, chives, parsley, thyme, and oregano are lovely additions. Don’t forget fresh herbs you may be able to forage in the spring and summer, such as nettle and chickweed.
Meat
Meat is not a requirement in a frittata, but it can be a delicious addition. Sausage and bacon pair well with eggs and vegetables, and work well in this dish.
Cheese
Cheese is also not a requirement, but it does bring a lot of flavor. Homemade raw cheddar cheese, feta cheese, goat cheese, and Parmesan are all great choices.
Dairy-Free Alternatives For Mini Frittatas
Frittatas often include milk or cream, but dairy-free options will work here too. To make a dairy-free frittata, use almond milk and full-fat coconut milk instead of milk or cream.
The butter used to sauté vegetables can be substituted with olive oil, tallow, or ghee (if tolerated).
Frittata Recipe
This frittata recipe is so easy you’ll want to include in your weekly meal prep routine on a regular basis.
If you’re Keto or Trim Healthy Mama, enjoy this recipe as-is! It makes a delicious THM:S brunch or breakfast.
If you’re dairy-free, Paleo, or Whole30… simply omit the butter and cheese in the recipe, according to the instructions below.
Spinach-Feta Mini Frittatas
Looking for a healthy and satisfying breakfast packed full of veggies? Keto mini frittatas fit the bill (also including Whole30 and dairy-free options)! Fun and fancy enough for a Mother’s Day brunch, these spinach and feta baked egg muffins are easy to customize to include chorizo, smoked salmon, sausage, asparagus, bacon, or ham and cheese… the sky’s the limit! If you want, make them ahead of time and store in the freezer for low carb snacks or lunches on-the-go.
Ingredients
-
2
tablespoons
grass-fed butter
or other cooking fat, such as avocado oil for dairy-free and Whole30 -
1/2 to 1
cup
yellow onion
diced -
1
sweet red pepper -
1
sweet orange pepper -
1
sweet yellow pepper -
3
cups
spinach -
1/3
cup
basil
roughly chopped -
1/3 to 1/2
cup
feta cheese
omit for dairy-free and Whole30 -
12
eggs -
1/2 + 1/8
cup
milk of choice
raw whole milk or dairy-free alternative -
sea salt
to taste -
ground black pepper
to taste
Instructions
-
Preheat oven to 350 degrees Fahrenheit.
-
Melt butter in a skillet over medium heat.
-
Sauté onions and peppers until softened, about 5 minutes.
-
Add spinach and basil. Stir to combine. Cook until wilted, about 2 to 3 minutes.
-
Remove from heat and set aside.
-
Grease muffin tray generously with butter or line with parchment paper muffin liners.
-
Divide cooked vegetables evenly between the muffin cups.
-
Sprinkle each muffin cup with 1 to 2 teaspoons of feta cheese.
-
In a large measuring cup or small bowl, whisk together eggs and milk.
-
Season to taste with salt and pepper.
-
Pour egg mixture over vegetables evenly.
-
Bake in preheated oven for 15 to 20 minutes until eggs are firm and tops of frittatas are slightly puffed.
-
Remove from oven. Serve immediately or allow to cool, then refrigerate for a maximum of 3 to 4 days.
-
Serve with a side salad, fruit, and/or bacon.
Recipe Notes
I’ve included vegetables and feta cheese in these keto mini frittatas, but you could easily add sausage, ham, or bacon if desired.
Feel free to omit the cheese. Or, substitute for goat cheese or shredded cheddar.
These mini frittatas are made in a regular-size muffin pan. The number of eggs in this recipe fills each muffin cavity to the very top. If you prefer smaller (shorter) frittatas, divide the mixture between two muffin pans (for 24 frittatas).
It is important to grease the muffin pans generously in order to remove the frittatas without them sticking to the pan. Parchment paper muffin/cupcake liners make it even easier. I highly recommend them as a major time saver!
The sky’s the limit! Since these frittatas are made by adding cooked vegetables to each muffin cavity, then pouring the egg mixture over the top, they are very easy to customize. Simply add different veggies or meat to each frittata for extra variety or to suit the preferences of family members or guests.
I have included three cups of spinach in this recipe, but there is room for more! If you enjoy spinach, feel free to add another cup or two.
This is a great recipe to make with kids. They can grease the muffin pan, spoon veggies into each cavity, and sprinkle feta cheese over the top. Kids can also crack and beat the eggs and even pour the egg mixture with a little help (depending on their age and skill level).
Calories from Fat 63
Troubleshooting
Why is my frittata soggy? How can I fix it?
Frittatas are often soggy when the vegetables are not cooked first. This is because they steam and release their juices into the frittata.
Pre-cook vegetables in a skillet and strain off any remaining juices to avoid a watery frittata.
Why is my frittata dry? How can I fix it?
A dry frittata is usually an overcooked one. Try cooking for less time to ensure it does not dry out.
What is your favorite way to enjoy eggs for breakfast? Will you try these mini frittatas?
Looking for more THM and Keto friendly breakfast recipes?
- Broccoli & Cheddar Egg Puffs {Keto, THM:S}
- Keto Breakfast Casserole With Asparagus (THM:S & Low Carb Egg Bake)
- Best Allergy-Free Breakfast Sausage (AIP, Paleo, Keto)
- 20+ Savory Quiche Recipes… From Crustless To Dairy-Free!
This post was originally published and written by Stacy Karen on 3/22/19. It was updated and republished on 4/17/20.
