Tuesday, January 14

Mini Spinach & Onion Frittatas

These healthy frittatas are baked in a muffin tin to become bite-size and portable


Mini Spinach Onion Frittatas


These little frittatas have been one of our saving graces during our healthy eating cleanse. Portion control can be a problem for us because we're a small family and I cook so often that we always have too much food around. Instead of making a large frittata in a skillet, these minis are baked in muffin tins for perfect small portions. Two or three make a breakfast serving and any leftovers can easily be reheated for a quick breakfast later in the week or as an afternoon snack to curb hunger pains. This light frittata is packed with spinach and sweet onions and uses a blend of half whole eggs and half egg whites for less fat and more protein. If we weren't avoiding cheese, a little sprinkle of feta or chevre goat cheese would be a nice addition, but this same cooking technique can be applied to any frittata recipe you like.


More Frittata Recipes:
- Brussels Sprout & Cheddar Frittata
- Tricolore Frittata with Warm Cherry Tomatoes
- French Potato Omelette


Mini Spinach & Onion Frittatas:
  • Preheat an oven to 400F.
  • Meanwhile, heat 1 tbsp. olive oil in a small skillet over medium heat.
  • Add in 1 chopped onion and cook for 5-6 minutes, or until softened and starting to turn translucent.
  • Add in 6 oz. baby spinach and a pinch of salt and pepper and stir until wilted, about 2 minutes.
  • Turn off the heat and let spinach mixture cool slightly.
  • While mixture is cooling, combine 5 eggs with 5 egg whites in a mixing bowl.
  • Add in a generous pinch of salt and pepper, a pinch of red chili flakes, and a splash of low-fat milk.*
  • Whisk the eggs until pale yellow and bubbles start to form on the surface.
  • Spray a 12-cup muffin tin with nonstick spray and divide the spinach mixture among each cup (it should be enough to fill each cup about halfway).
  • Pour the eggs on top of the spinach mixture in each to fill each cup about 3/4.
  • Bake the frittatas for 15 minutes, or until no longer jiggly in the center.
  • Let cool for a few minutes, then gently pull the frittatas out of the muffin tin.**
  • Top each frittata with a sprinkle of minced parsley and serve.***

Serves four-six
*Optional, but I like the creamy texture that milk adds to the eggs.
**They should come out easily if the tin is properly greased. You can use a butter knife to help take them out, too.
***My husband likes to store the leftovers in the fridge and then microwave a few on busy weekday mornings.