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Mini Mediterranean Frittatas

Recipe modified by Strive for Wellness®

Prep Time: 10 minutes
Cook Time: 20 minutes

Servings: 10 (Size: 2 mini frittatas)


1 teaspoon olive oil
1 cup zucchini, quartered lengthwise and sliced into ¼-inch thick wedges
1 cup baby bella (cremini) mushrooms, roughly chopped
⅓ cup red onion, finely diced
1 cup spinach
¼ cup Kalamata olives, pitted and chopped
½ teaspoon dried oregano
6 large eggs
½ cup fat-free milk
Black pepper to taste
¼ cup crumbled feta cheese


  1. Preheat oven to 350°F, and spray muffin pan with non-stick cooking spray.
  2. Heat oil in a large skillet over medium heat. Add zucchini, mushrooms and onions. Sauté for 2 minutes, stirring to ensure even cooking.
  3. Reduce heat to medium-low and add spinach, olives and oregano. Stir to combine, and cook for 2 minutes (or until spinach is wilted).
  4. Remove skillet from heat, and allow vegetables to cool slightly.
  5. In a large bowl, whisk eggs, milk and black pepper. Add cooked vegetables and cheese to egg mixture, and whisk until combined.
  6. Scoop ¼ cup plus 2 tablespoons egg mixture into each muffin pan well. Place pan on the middle oven rack, and bake for 20 minutes. Eggs should reach an internal temperature of 160°F and be set with no runny liquid remaining on top.
  7. Allow to cool for 5 minutes before carefully removing mini frittatas, using a knife to loosen the edges.
  8. Enjoy immediately or store in an airtight container in the refrigerator for up to 3 days. When ready to eat, reheat in the microwave for 30 seconds. Serves 5.

Nutrition Information:
Calories: 128, Total Fat: 8g (12%), Saturated Fat: 3g (15%), Sodium: 211mg (9%), Total Carbohydrate: 4g (1%), Dietary Fiber: 1g (4%), Protein: 9g

Nutrition Information

Nutrition Facts
10 servings
Serving size 2 mini frittatas
Amount per serving
Calories 128
% Daily Value
Total Fat 8g12%
Saturated Fat 3g15%
Sodium 211mg9%
Total Carbohydrate 4g1%
Dietary Fiber 1g4%
Protein 9g 
  • The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Meyer, K. (2015). Tex-Mex-Inspired Plantain Tortillas. Food & Nutrition Magazine, January-February 2016. Retrieved from:

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