Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Although I cannot lay an egg, I am a very good judge of omelettes." -George Bernard Shaw, Playwright

The refrigerator light goes on...

A frittata is traditionally made in a skillet, but baking them in muffin tins are great because they are perfect for leftovers. They keep well in the fridge and freeze well, too.

Frittatas are a great way to start your day off right with a serving of vegetables. The onions and peppers in this recipe are only a suggestion. You can use other variations on the onion, like shallots, leeks, or green onions. Any color bell pepper will do just as well and almost any leafy green vegetable will be a great substitute for the spinach. In short, you can utilize any vegetable you have on hand, including leftovers.


Spinach Feta Frittata Cups

Servings: 6 | Serving size: 2 mini-frittatas

Cooking Time: 30 Minutes

This recipe can easily be multiplied and makes good leftovers, especially as a sandwich.

Spinach Feta Frittata Cups recipe


  • 1 tsp unsalted butter
  • 1 tsp olive oil
  • 1 medium red onion (thinly sliced)
  • 1 medium red bell pepper (thinly sliced)
  • 6 large eggs
  • 1/2 cup water
  • 1 ounce Parmigiano-Reggiano (grated)
  • 1 Tbsp fresh oregano (chopped)(or 1 tsp dried)
  • 2 cups fresh spinach (coarsely chopped)
  • 1 ounce feta cheese (crumbled)

Preheat oven to 350°F.

Line a muffin tin with 12 muffin liners or spray with oil.

Place a skillet over medium heat and add the butter and oil.

When hot, add the onions and sauté for about 5 minutes, stirring frequently, until onions are lightly browned.

Add the red peppers and sauté for 1 to 2 minutes or until soft.

Allow the mixture to cool slightly.

While the vegetables are cooking, crack the eggs into a medium mixing bowl and add the water.

Whisk until well combined.

Mix in the parmesan cheese, oregano and spinach.

Set aside.

Divide pepper and onion mixture between the muffin tins.

Using a ladle, pour the egg mixture into the muffin tins to 3⁄4 of the way.

Sprinkle the top of egg mixture with feta cheese.

Place the muffin tins into the oven and cook for about 20-25 minutes, until egg is firm.

Allow frittata to rest for 5 minutes, and then scoop the individual muffins out onto a platter.

Serve warm or cold and enjoy!

Nutrition Facts

Serving size: 2 mini-frittatas

Servings: 6

Amount Per Serving

Calories 135 Calories from Fat 81
% Daily Value
Total Fat 9g 11%
    Saturated Fat 4g 18%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 196mg 66%
Sodium 190mg 8%
Total Carbohydrates 4g 2%
    Dietary Fiber 1g 4%
    Sugars 2g
Protein 9g
Vitamin K 50mcg