🥬 Baked Spinach & Cherry Tomato Egg Cups
(Mediterranean Mini Frittatas)
🌿 Description
These Baked Spinach & Cherry Tomato Egg Cups are fluffy mini frittatas made with fresh eggs, tender spinach, juicy cherry tomatoes, olive oil, and Mediterranean herbs. They’re oven-baked (no frying), naturally gluten-free, and packed with protein. Ideal for busy mornings, lunchboxes, or a simple meatless meal.
🛒 Ingredients (Makes 10–12 egg cups)
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8 large eggs
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½ cup fresh spinach, finely chopped
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½ cup cherry tomatoes, halved
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¼ cup crumbled feta cheese
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2 tbsp extra-virgin olive oil
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2 tbsp milk or Greek yogurt (optional, for fluffiness)
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1 small garlic clove, minced
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½ tsp dried oregano
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¼ tsp dried thyme or basil
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Salt & black pepper, to taste
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Optional: pinch of chili flakes or fresh parsley
👩🍳 Instructions
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Preheat Oven
Preheat to 375°F (190°C). Lightly grease a muffin tin with olive oil or line with silicone cups. -
Prepare Vegetables
If spinach is watery, lightly sauté it in a pan with a few drops of olive oil and let cool. This prevents soggy egg cups. -
Whisk Eggs
In a bowl, whisk eggs with milk/yogurt, olive oil, garlic, oregano, thyme, salt, and pepper. -
Assemble
Divide spinach and cherry tomatoes evenly among muffin cups. Pour egg mixture over vegetables, filling about ¾ full. Top with feta. -
Bake
Bake for 18–22 minutes, until set in the center and lightly golden. -
Cool & Serve
Rest 5 minutes before removing. Garnish with parsley or chili flakes.
🌟 Serving Ideas
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Serve with whole-grain toast and olives
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Pair with a cucumber-yogurt salad
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Add avocado slices or hummus on the side
❓ Q & A
Q: Can I make these ahead of time?
A: Yes! Store in the refrigerator for up to 4 days. Reheat gently.
Q: Can I freeze egg cups?
A: Absolutely. Freeze up to 2 months. Thaw overnight and reheat in the oven or microwave.
Q: How do I keep them fluffy?
A: Don’t overbake, and adding a little milk or yogurt helps keep them tender.
Q: Can I add meat?
A: Yes—try cooked turkey, chicken, or lean beef for a Mediterranean-style protein boost.
Q: What other vegetables work well?
A: Zucchini, roasted red peppers, mushrooms, or onions (pre-cooked).
Q: Are these keto-friendly?
A: Yes—just skip the milk and keep veggies moderate.
