🥬 Mediterranean Spinach & Feta Egg Muffins (Mini Frittatas)

These fluffy, protein-packed egg muffins are a Mediterranean-inspired twist on classic breakfast cups. Made with fresh spinach, creamy feta cheese, olive oil, and herbs, they’re light, nutritious, and perfect for breakfast, brunch, or meal prep. They’re naturally low-carb, gluten-free, and full of vibrant flavor.

🌿 Description

Mediterranean cuisine celebrates simple ingredients with bold flavor. These mini frittatas combine:

Fresh spinach for earthiness
Crumbled feta for creamy, tangy richness
Extra virgin olive oil for heart-healthy depth
Garlic and herbs for aromatic warmth

They bake up golden on the outside and soft on the inside. Perfect for busy mornings, lunchboxes, or a light dinner with a side salad.

🧾 Ingredients (Makes 10–12 Muffins)

6 large eggs
½ cup milk (or unsweetened almond milk)
1 ½ cups fresh spinach, chopped
½ cup feta cheese, crumbled
1 small onion, finely diced
1 clove garlic, minced
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt
¼ teaspoon black pepper
½ teaspoon dried oregano
Optional: chopped cherry tomatoes or olives

👩‍🍳 Instructions

1️⃣ Prepare the Vegetables

Preheat oven to 180°C (350°F).
Lightly grease a muffin tin with olive oil.
In a skillet, heat olive oil over medium heat.
Sauté onion and garlic until soft (2–3 minutes).
Add spinach and cook until wilted. Remove from heat and cool slightly.

2️⃣ Mix the Eggs

In a bowl, whisk eggs and milk until smooth.
Stir in salt, pepper, and oregano.

3️⃣ Assemble

Divide spinach mixture evenly into muffin cups.
Sprinkle feta over each.
Pour egg mixture on top, filling about ¾ full.

4️⃣ Bake

Bake for 18–22 minutes, or until set in the center.
Let cool 5 minutes before removing.

🥗 Serving Suggestions

Serve warm with sliced cucumbers and tomatoes
Pair with whole-grain toast and hummus
Add to a Mediterranean mezze platter
Enjoy cold for a grab-and-go snack

🥦 Nutrition Benefits

✔ High in protein
✔ Rich in iron and calcium
✔ Low carb and gluten-free
✔ Great for meal prep (stores 4 days in fridge)

❓ Q & A

Q1: Can I make these dairy-free?

Yes! Replace milk with almond milk and skip feta or use dairy-free cheese.

Q2: Can I freeze them?

Absolutely. Cool completely, freeze in an airtight container up to 2 months. Reheat in oven or microwave.

Q3: How do I prevent sticking?

Grease the muffin tin well or use silicone liners.

Q4: Can I add other vegetables?

Yes! Try sun-dried tomatoes, zucchini, roasted peppers, or mushrooms.

Q5: How do I know they’re done?

The tops will be lightly golden and the center should not jiggle when shaken.