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Mini Mediterranean Frittatas

KMKarman Meyer
· 2 min read

Photo: Sergej *****

Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.

Whole-Food Nutrition

Plant-Forward Mediterranean Nutrition Profile

How colorful vegetables, legumes and extra virgin olive oil provide daily cellular defense.

  1. Prebiotic Fiber DiversityMicrobiome fuel richness 7g fiber/serv
  2. Monounsaturated Healthy FatsOleic acid cardiovascular support Heart healthy
  3. Polyphenol Antioxidant IndexCellular defense High polyphenol
  4. Blood Sugar SmoothingSustained satiety curve 4+ hours full

Source: Harvard T.H. Chan School of Public Health & New England Journal of Medicine.

Mini Mediterranean Frittatas

Get a taste of the Mediterranean at breakfast with these mini frittatas! Make a batch over the weekend and reheat each morning for a quick and filling breakfast on the go.

See more “Highlighting Healthy Fats” recipes!

Developed by Karman Meyer, RDN, LDN

Ingredients

  • [5 grams] 1 teaspoon (5 milliliters) olive oil
  • [120 grams] 1 cup zucchini, quartered lengthwise and then sliced into ¼-inch thick wedges
  • [70 grams] 1 cup baby bella mushrooms, roughly chopped
  • [45 grams] ⅓ cup red onion, finely diced
  • [60 grams] 2 cups spinach
  • [45 grams] ¼ cup Kalamata olives, pitted and chopped
  • [2 grams] ½ teaspoon dried oregano
  • [300 grams] 6 large eggs
  • [120 grams] ½ cup (120 milliliters) fat-free milk
  • Black pepper to taste
  • [35 grams] ¼ cup crumbled feta cheese

Directions

  1. Preheat oven to 350˚F (177˚C) and lightly oil each well of a muffin pan with olive oil.
  2. Heat oil in a large skillet over medium heat, then add zucchini, mushrooms and onions. Sauté for 2 minutes, stirring to ensure even cooking.
  3. Reduce heat to medium-low and add spinach, olives and oregano. Stir to combine and cook for 2 minutes or until spinach is wilted.
  4. Remove skillet from heat and allow vegetables to cool slightly.
  5. In a large bowl, whisk eggs, milk and black pepper. Add cooked vegetables and cheese to egg mixture, and whisk until combined.
  6. Scoop ¼ cup plus 2 tablespoons egg mixture into each muffin pan well. Place pan on the middle oven rack and bake for 20 minutes. Eggs should reach an internal temperature of 160°F (71°C) and be set with no runny liquid remaining on top.
  7. Allow to cool for 5 minutes before carefully removing mini frittatas, using a table knife to loosen the edges.
  8. Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days. When ready to eat, reheat in the microwave for 30 seconds. Serves 5.

Nutrition Information

Serving size: 2 mini frittatas

CALORIES 128; TOTAL FAT 8g; SAT. FAT 3g; CHOL. 202mg; SODIUM 211mg; CARB. 4g; FIBER 1g; SUGARS 2g; PROTEIN 9g; POTASSIUM 300mg; PHOSPHORUS 184mg

Karman Meyer

Karman Meyer, RD, LDN, blogs at The Nutrition Adventure and is an experienced recipe developer, nutrition writer and public speaker. When she’s not in the kitchen, she’s on her yoga mat, hiking in local parks or trying new restaurants around town. Follow Karman on Twitter, Instagram and Pinterest.