Mini Spinach Frittatas

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Spinach frittata is a delicious and easy brunch recipe with Parmesan cheese that is filling, healthy and perfect for on the go meals too.


Crispy, filling, and great for dinner as well as breakfast, our spinach frittata recipe is perfect for first time chefs. The nice thing about spinach frittatas is that they are low-carb and gluten free without giving up any flavor. These frittatas are bite-sized and are perfect appetizers for a get-together or tasty mains for brunch with friends. You can also reheat them for a quick weeknight dinner, or for a snack on the go.

How to make Spinach Frittatas:

  1. Preheat oven and spray a muffin tin with oil spray.
  2. Whisk together the eggs, milk, spinach, Parmesan cheese, and spices.
  3. Pour egg mixture into muffin tins.
  4. Bake for 15-18 minutes.

To get started, preheat your oven and grease a nonstick muffin tin so that you’re ready to go once you’ve finished mixing your ingredients. Combine your eggs, egg whites, milk, spinach, cheese and spices and whisk them together in a medium bowl, then pour the mixture into your muffin tin. All that’s left after that is to put it in the oven for about 15 minutes or until the top is golden brown.

If you enjoyed this recipe, next time you should try our Skinny Deviled EggsMoo Shu Pork, or our Deviled Egg Potato Salad.


Our spinach frittata recipe is a great jumping-off point to experiment with your own variety of yummy ingredients. Here are some ideas:

  • Feta: replace the parmesan with feta cheese for a Greek-inspired taste.
  • Tex-Mex: try a frittata with cheddar cheese, onion and diced bell pepper. If you’re feeling brave, a dash of hot sauce brings the flavors together nicely.
  • Italian: mix in a dash of Italian seasoning, red pepper and green onions.
  • Veggie: if you aren’t a fan of fresh spinach, the sky is the limit with what veggies you can use. Try kale, Swiss chard or leeks to pack in the vitamins.

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If you’re whipping up mini frittatas for brunch, a party or as a main course for dinner, here are some fun, healthy sides to try.

  • Chinese Green Beans: green beans are a great source of dietary fiber and are delicious too. This recipe is super easy, and you can make it on your stovetop in one pan, which makes the cleanup super simple.
  • Creamy Cilantro Lime Slaw: this salad is tasty, refreshing and great for light dining.
  • Parmesan Roasted Vegetables: If you want something cheesy to go with the melted parmesan on the frittata, these roasted vegetables are the way to go.
  • Healthy Blueberry Muffins: an all-time favorite for breakfast, these go great with our spinach frittata recipe. The prep is easy, and the recipe is delicious.


  • Omelette: if you took all of the ingredients of a frittata and mixed them in a pan on the stovetop, you would have a delicious omelette, that’s how close these dishes are to each other.
  • Quiche: frittata has sometimes been called a crustless quiche, and while that’s pretty close to true, there are some key differences. Quiche usually has milk a custard mixture in it, where frittata does not.
  • Strata: stratas are basically a frittata casserole with a bread element in it. The ingredients in a strata are set into layers, kind of like lasagna.


From what we can tell, frittatas come from Italy, and their name come from the word “friggere,” or “fried.” Frittatas were essentially just fancy omelettes until fairly recently, when the word began to be used just for egg dishes made with mixed eggs, milk and cheese without a crust. There are various other dishes around the world that are similar to the frittata, such as okonomiyaki in Japan or Tunisian tajine.


According to their website, the USDA recommends that egg dishes be cooked to at least 160 degrees F (71.1 degrees C). You should check the temperature of your frittata before enjoying it, no matter how crispy and golden brown it looks.


  • Serve: don’t leave a frittata out for longer than 2 hours, because of the dairy and egg mixture in it.
  • Store: if you want to keep the frittata from last night to enjoy later, allow it to cool to room temperature and then seal it in an airtight container. It can last up to 4 days in the fridge.
  • Freeze: You can freeze these frittatas for up to three months if wrapped tightly with plastic wrap then foil to prevent air from causing freezer burn.

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Spinach frittata

5 from 4 votes
  • Yield: 8 servings
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Course: Breakfast
  • Cuisine: Italian


  • 4 large eggs
  • 4 large egg whites
  • 1/2 cup 2% milk
  • 4 cups fresh spinach
  • 1/2 cup Parmesan cheese
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1/4 teaspoon paprika


Note: click on times in the instructions to start a kitchen timer while cooking.

  1. Preheat oven to 450 degrees and spray a muffin tin with vegetable oil spray.
  2. Whisk together the eggs, egg whites, milk, spinach, Parmesan cheese, salt, pepper and paprika.
  3. Pour egg mixture into muffin tins 2/3 of the way full.
  4. Bake for 15-18 minutes or until golden brown.

Nutrition Information

Yield: 8 servings, Amount per serving: 81 calories, Calories: 81g, Carbohydrates: 1g, Protein: 8g, Fat: 4g, Saturated Fat: 2g, Cholesterol: 110mg, Sodium: 320mg, Potassium: 92mg, Sugar: 1g, Vitamin A: 250g, Calcium: 108g, Iron: 0.5g

All images and text © for Cooking Made Healthy.

Keywords: How to Make Spinach Frittata, Spinach Frittata
Spinach frittatas stacked on a baking dish

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  1. 5 stars
    These mini frittatas are just so cute. Convenient size for kids too and would be easy to pack some for picnics. I am so in for this recipe.

  2. 5 stars
    These mini frittatas are so cute! I don’t know what it is about mini foods that makes me want to gobble them all up, but at least these are healthy and super delish!

  3. 5 stars
    This is perfect to make on the weekends so that my son can grab a couple and head out to school! Can’t wait to try them!

  4. This looks and sounds so delicious! Perfect weekend brunch or even school lunchbox idea when school starts! Saving it for later!

    1. I’m so sorry this got caught in my spam filter. I know you’ve long ago either made this or not, but yes it is in addition to. It is to cut down on the amount of yolks in the recipe.