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Nutrition Savory Spinach and Feta Mini Frittatas Recipe

These healthy make-ahead muffins are so easy to prep, you’ll always have time to add extra protein to your morning. 

Image of spinach and feta healthy egg muffins

If you find it’s a grind to eat a good breakfast in the morning, you’re not alone. Strength coach Gabby Sansosti admits she’s not great at it either, but building better breakfast habits is something she’s actively working on this January. That’s one of the reasons why Coach Gabby is a big fan of these breakfast frittatas. “It’s something we can cook and have on deck for a couple of days,” she says. “The recipe is efficient and quick, and lets us set ourselves up for success for the week by eliminating something that’s tough for us.”

Healthy egg muffins make for a tasty and inexpensive breakfast. Eggs are a great source of essential high-quality proteins, fats, vitamins, and minerals. When it comes to fueling your body, research proves that eggs are a nutritious option for athletes and the average recreational exerciser. 

A woman cracking an egg into a white mixing bowl

Eggs are a great choice in the morning thanks to their protein and fat, which help with satiety as the day goes on, says John Christie, a registered dietitian and the director of Curriculum Intelligence at Tonal. Christie explains there is research to maintain that people who eat a protein-rich breakfast tend to feel more satisfied throughout the day. 

“There’s also the feta cheese in here, which adds to that satiating effect with increased protein and fat for long-lasting energy,” Christie says, adding that this recipe “would be great on a much lower-intensity day where the demand or need for carbohydrates isn’t going to be as high.” He also recommends looking for eggs that come from chickens fed on a diet rich in omega-3s to ensure you reap the benefits as well.  

An image of spinach and feta mini breakfast frittatas.

This frittata recipe is super easy to adapt with your favorite ingredients. Have fun with it and try different combinations with chopped bell peppers, herbs and spices, sliced mushrooms, swap in different cheeses, or add some diced ham or turkey to boost the protein content.

Ingredients

  • 2 Tbsp. olive oil 
  • ½ a red onion, finely chopped
  • 2-3 big handfuls of spinach, chopped 
  • 12 large eggs
  • 1 cup of crumbled feta
  • Salt and pepper to taste
  • ½ tsp. dried oregano 

Method

  • Preheat the oven to 350°F. Brush a 12-cup non-stick muffin tin with olive oil—you can also use cupcake liners if you prefer or a silicon muffin tin.  
  • Set a skillet on a medium heat and add 1 tablespoon of olive oil. Add the onions to the skillet and cook them until translucent and transfer to a bowl. In the same skillet, cook the chopped spinach for about 2-3 minutes until it wilts. Squeeze any excess water out of the spinach, add to the same bowl as your onions, and allow to cool off. 
  • In a separate, large mixing bowl, crack all 12 eggs and beat them. Add half of the crumbled feta and salt, pepper, and oregano. Then stir in the onions and spinach.  
  • Divide the egg mixture evenly into the muffin tray and top the frittatas with the remaining feta cheese. Bake for about 20 minutes until the tops are firm. Remove carefully from the oven and allow the mini frittatas to cool off before removing from the muffin tin.
  • Store in an airtight container in your fridge for four to five days. 

Values below are per mini frittata. The recommendation is 2-3 frittatas per serving.

  • Calories: 128 kcal 
  • Carbohydrates: 2g 
  • Protein: 8g
  • Fat: 10g 

Get more recipes from Coach Gabby