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