Spinach & Feta Mini Frittatas: Low-Carb/Keto recipes

Ingredients

• 3 tbsp Olive Oil (divided: 2 tbsp for onions, 1 tbsp for tomatoes)
• 5 oz Fresh Baby Spinach (roughly chopped; about 2 cups loosely packed)
• 1 Small Onion (finely chopped; about the size of a golf ball)
• 1 clove Garlic (grated)
• 1 tsp Salt (divided between sauté and egg mixture)
• 0.5 tsp Black Pepper (freshly cracked, divided)
• 8 Large Eggs (room temperature)
• 0.5 cup Heavy Whipping Cream (chilled)
• 0.5 cup Feta Cheese (crumbled; about 75 g)
• 1 cup Cherry or Grape Tomatoes (halved if large; for pan‑roasting)
• 2 Scallions (green parts) (finely chopped; used as garnish)
• 2 tbsp Desi Ghee (optional, for serving)

Instructions

1. Gather and Prep Ingredients

   Finely chop the small onion, grate the garlic clove, roughly chop the baby spinach, and finely chop the scallion greens.

   Time: PT8M

2. Sauté Onion

   Heat the large skillet over medium heat, add 2 tbsp olive oil, then add the chopped onion. Sprinkle with a pinch of salt and cook, stirring occasionally, until softened and translucent, about 8‑10 minutes.

   Time: PT10M

3. Wilt the Spinach

   Add the chopped spinach to the skillet with the softened onion. Cook, stirring, for 2‑3 minutes until the spinach collapses and most of the moisture evaporates. Season with black pepper and a pinch of salt.

   Time: PT3M

4. Cool Spinach Mixture & Whisk Eggs

   Remove the skillet from heat and let the spinach mixture cool for about 2 minutes. Meanwhile, in a mixing bowl whisk together 8 large eggs, ½ cup heavy whipping cream, ½ tsp salt, and a pinch of black pepper until fully combined and slightly frothy.

   Time: PT5M

5. Prepare Muffin Tin

   Line a 12‑cup muffin tin with paper cupcake liners, ensuring each cup is fully covered.

   Time: PT2M

6. Add Spinach Base

   Spoon about 1 tablespoon of the cooled spinach mixture into each muffin cup, spreading evenly.

   Time: PT2M

7. Add Crumbled Feta

   Crumble roughly 1 tablespoon of feta cheese into each cup on top of the spinach.

   Time: PT2M

8. Pour Egg Mixture

   Evenly divide the whisked egg‑cream mixture among the 12 cups, filling each about three‑quarters full.

   Time: PT2M

9. Bake Frittatas

   Preheat the oven to 425°F. Place the muffin tin on the center rack and bake for 15‑18 minutes, checking at 15 minutes with a toothpick inserted into the center; it should come out clean but moist.

   Time: PT18M

   Temperature: 425°F

10. Pan‑Roast Tomatoes

    While the frittatas bake, heat a separate skillet over medium‑high heat, add 1 tbsp olive oil, then add the cherry tomatoes. Season with black pepper and a pinch of salt, cooking 5‑6 minutes, shaking the pan occasionally, until the skins blister and the tomatoes soften.

    Time: PT6M

11. Finish Tomatoes

    Remove the skillet from heat, stir in the finely chopped scallion greens, and set aside.

    Time: PT1M

12. Cool and Serve

    Allow the frittatas to rest in the tin for about 5 minutes, then gently lift them out using the paper liners. Serve warm with a dollop of Desi ghee and the pan‑roasted tomatoes on the side.

    Time: PT5M

Nutrition Facts

Calories

70

Protein

6 g

Carbohydrates

2 g

Fat

4 g

Fiber

0.5 g

Ingredient Substitutions

• Instead of Olive Oil: vegetable oil, butter
• Instead of Fresh Baby Spinach: kale, Swiss chard
• Instead of Small Onion: shallot, yellow onion
• Instead of Garlic: garlic powder (1/4 tsp)
• Instead of Salt: sea salt, kosher salt
• Instead of Black Pepper: white pepper
• Instead of Large Eggs: egg substitute (1/4 cup per egg)
• Instead of Heavy Whipping Cream: half‑and‑half, whole milk + butter
• Instead of Feta Cheese: goat cheese, crumbled ricotta
• Instead of Cherry or Grape Tomatoes: regular tomatoes, diced
• Instead of Scallions (green parts): green onion tops, chives
• Instead of Desi Ghee: unsalted butter, clarified butter

Equipment Needed

• Large Skillet
• Mixing Bowl
• Whisk
• 12‑Cup Muffin Tin
• Paper Cupcake Liners
• Oven
• Toothpick or Cake Tester
• Cutting Board
• Chef's Knife

Critical Steps — Do Not Skip

• Sauté onion until softened
• Wilt spinach completely and remove excess moisture
• Line muffin tin with parchment liners
• Bake frittatas to proper doneness
• Pan‑roast tomatoes until blistered

Chef Tips from the Video

• Use a pitcher with a spout for the egg mixture; it makes pouring into muffin cups effortless.
• Season the spinach mixture with a pinch of nutmeg for an extra depth of flavor.
• For extra crispness, sprinkle a tiny pinch of smoked paprika on top of each frittata before baking.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze individually wrapped for up to 2 months; reheat in microwave or oven.

Room temperature: Do not leave out longer than 2 hours.

Make-Ahead Tips

• Prepare the spinach mixture and store it in the fridge for up to 24 hours before assembling.
• Bake the frittatas, let them cool, then freeze; reheat directly from frozen.
• Roasted tomatoes can be made a day ahead and kept refrigerated.

Frequently Asked Questions