When you want a quick bite with some protein and veggies you'll be happy you have these frittata muffins at the ready.

This muffin is great on its own or use it as a base for the frittata muffin of your dreams. You can stay with the basics here of spinach, onions, mushrooms, and feta cheese, or get a bit creative with additions like leftover stir-fry or roasted veggies. My favorite add-ons are sun-dried tomatoes or roasted cherry tomatoes. And you can sub the onions with green onions or red onions.

Instead of feta cheese, you can use goat cheese or Parmesan, or a combination of cheeses. Feta is on the salty side so if you swap it out for another cheese you may want to add a pinch or so of salt to the frittata batter before baking it.

This recipe is based on my Spinach Mushroom Frittata recipe in case you want to make the recipe in one baking pan instead of individual muffins. Or, try Crustless Mini Cheddar Quiches for another high protein snack.

Quick note: My photos show five muffins because I baked half the recipe. The full recipe makes 10 muffins.

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Spinach Frittata Muffins

I use frozen spinach because it precooked and chopped. If you are going to use fresh, make sure to use 10 ounces of spinach leaves, chop them into small pieces and then either steam or stir fry them until soft, about 5 minutes.

If you're following SCD, instead of feta cheese, you can use goat cheese or Parmesan, or a combination of cheeses. Feta is on the salty side so if you swap it out for another cheese you may want to add a pinch or so of salt to the frittata batter before baking it.

To make this dairy-free, replace the cheese with sun-dried tomatoes and add about ¼ teaspoon of salt to the batter.

Servings muffins

Calories 126 kcal

Ingredients

10 ounces spinach frozen, see recipe notes for fresh spinach
1 medium onion peeled and diced
2 tablespoons olive oil
1 cup mushrooms chopped
6 ounces feta cheese or other salty cheese
6 large eggs

Instructions

Preheat your oven to 350℉.
Add ten muffin liners to a muffin pan. I like using parchment paper liners but a non-stick or greased muffin pan with work as well.
Heat a frying pan on medium heat and sauté the mushrooms in the olive oil for 5 to 10 minutes, or until the mushrooms release moisture and brown a bit.
Add the onions, and cook for 5 minutes, tossing occasionally. Cook until the onions begin to turn clear.
Add the spinach to the pan and cook for 5 minutes or until the spinach is defrosted and warm.
Turn the heat off, cool for a minute, and then add the eggs and cheese to the mixture and blend well with a spatula or spoon.
Pour the mixture across 10 muffin liners
Bake for 15 minutes, or until the egg and cheese are baked into the frittata.
Store leftovers sealed in the refrigerator for a week.

Nutrition

Calories: 126kcalCarbohydrates: 3gProtein: 7gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 127mgSodium: 260mgPotassium: 257mgFiber: 1gSugar: 1gVitamin A: 2892IUVitamin C: 9mgCalcium: 132mgIron: 1mg