Spinach and Cheese Mini Frittatas

Ingredients

• 1 teaspoon Garlic (minced or crushed)
• 250 grams Frozen Chopped Spinach (thawed and excess liquid squeezed out)
• 100 grams Sun-Dried Tomatoes (semi‑dry, marinated, drained and chopped)
• 10 Large Eggs (room temperature)
• 0.25 cup Self‑Raising Flour (if unavailable, use plain flour + 1/2 tsp baking powder)
• 0.25 teaspoon Salt (or to taste)
• 0.25 teaspoon Black Pepper (freshly ground, or to taste)
• 100 grams Feta Cheese (marinated, drained and crumbled)
• 1 tablespoon Olive Oil (for sautéing)
• as needed Cooking Spray (to grease muffin pan)

Instructions

1. Thaw and Drain Spinach

   Place the frozen chopped spinach in a bowl, let it sit for about 10‑15 minutes to thaw, then squeeze the excess liquid out with clean hands or a kitchen towel.

   Time: PT12M

2. Sauté Garlic and Spinach

   Heat the frying pan over medium heat, add 1 tbsp olive oil, then the minced garlic. Cook for 30 seconds, add the drained spinach and stir for 2‑3 minutes until most liquid evaporates.

   Time: PT4M

3. Add Sun‑Dried Tomatoes

   Stir in the chopped sun‑dried tomatoes and cook for another minute until fragrant, then remove the pan from heat.

   Time: PT2M

4. Cool the Veggie Mixture

   Let the spinach‑tomato mixture sit for about 1 minute to cool slightly before adding to the eggs.

   Time: PT1M

5. Whisk Egg Base

   In a large mixing jug, whisk together 10 large eggs, 1/4 cup self‑raising flour, a pinch of salt and pepper until smooth.

   Time: PT3M

6. Combine All Ingredients

   Fold the cooled spinach‑tomato mixture into the egg batter, then add the crumbled feta and stir gently until evenly distributed.

   Time: PT2M

7. Prepare Muffin Pan

   Generously grease the 12‑hole muffin pan with cooking spray (or melted butter) to prevent sticking.

   Time: PT2M

8. Fill the Cups

   Spoon the batter into the prepared muffin cups, filling each about three‑quarters full.

   Time: PT3M

9. Bake

   Place the pan in a pre‑heated oven at 190°C (375°F) and bake for 20 minutes, or until the frittatas are set, lightly golden, and puffed.

   Time: PT20M

   Temperature: 190°C

10. Cool Slightly

    Allow the pan to sit for 5 minutes before removing the frittatas; this makes them easier to release.

    Time: PT5M

Nutrition Facts

Calories

120

Protein

6-7g

Carbohydrates

4g

Fat

7g

Fiber

0.3g

Ingredient Substitutions

• Instead of Garlic: Garlic powder (1/4 tsp)
• Instead of Frozen Chopped Spinach: Fresh spinach (about 300g, wilted)
• Instead of Sun-Dried Tomatoes: Regular sun‑dried tomatoes, Olives, chopped
• Instead of Large Eggs: Egg substitute (equivalent amount)
• Instead of Self‑Raising Flour: All‑purpose flour + baking powder
• Instead of Salt: Sea salt
• Instead of Black Pepper: White pepper
• Instead of Feta Cheese: Ricotta, Cheddar, grated, Goat cheese
• Instead of Olive Oil: Vegetable oil, Canola oil
• Instead of Cooking Spray: Butter, melted, Oil brush

Equipment Needed

• Frying Pan
• Mixing Jug or Bowl
• Whisk
• 12‑Hole Muffin Pan
• Oven
• Measuring Cups
• Spray Bottle (optional)
• Kitchen Towel or Cheesecloth (optional)
• Ziploc Bag (optional)
• Spatula or Spoon

Critical Steps — Do Not Skip

• Thawing and squeezing excess liquid from frozen spinach
• Removing all excess moisture while sautéing the spinach
• Greasing the muffin pan thoroughly
• Baking until golden and fully set

Chef Tips from the Video

• Add a pinch of nutmeg to the egg mixture for extra warmth.
• Swap feta for goat cheese for a tangier flavor.
• Mix in a handful of fresh herbs (basil or oregano) for a fresh finish.

Troubleshooting

Storage

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

Freezer: Cool completely, then place in a zip‑top freezer bag; freeze up to 3 months.

Room temperature: Not recommended; consume within 2 hours if left out.

Make-Ahead Tips

• Cool the frittatas completely before freezing.
• Reheat frozen frittatas in the microwave (30‑45 seconds) or in a 180°C oven for 8‑10 minutes.
• They can also be served cold straight from the fridge for a protein‑packed snack.

Frequently Asked Questions