Spinach, Sundried Tomatoes and Feta Frittata Bites

When I saw these cute little Frittata cups on The Kitchn, the first thought that came to mind was “OMG, how come I never thought of that?”

This is simply genius! So convenient! And not to mention cute!

Seriously… what a brilliant way to make a slightly worn out and boring old classic come back to life! I bet kids would go absolutely crazy for these. I know I would’ve, as a kid!

And you can make so many different flavor combinations, too!

But, really, you want to know what my favorite part about them is?

They are just as delicious right out of the fridge as they are right out of the oven. Which means I can make a whole batch on Sunday and enjoy them for lunch at work all week, without even having to reheat them.

‘Cos of course, they are highly portable, too! And another bonus point!

Seriously… these little cuties are just plain FANTASTIC!

Think picnic, think pot luck, think brunch, lunch, quick snack, think breakfast on the go. Have you ever seen a meal that’s so versatile? Oh, and just imagine turning them into the cutest little mini sandwiches.

I’m dying here. Really, guys, I’m just super excited.

Can you feel it?

Oh, the possibilities!

I think I want to eat these every day now for the rest of my life.

But I don’t think that you’d appreciate if I did that… 😉

And my brain probably would rebel!

I’m warning you, though. I might come up with a few variations on the subject.

Just a few… 😉

Spinach, Sundried Tomatoes and Feta Frittata Bites

Yield: Makes 12 large “cups”

NF based on 1 of 12 cups

Spinach, Sundried Tomatoes and Feta Frittata Bites


  • 1 tablespoon olive oil
  • 4 cups baby spinach leaves, chopped
  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • ½ bell pepper, finely diced (I used orange)
  • ½ tsp salt
  • ¼ tsp black pepper
  • 8 whole eggs
  • ½ cup egg whites
  • 100g Feta cheese, crumbled
  • 50g sundried tomatoes, finely chopped
  • 1 tsp fresh thyme
  • grating fresh nutmeg


  1. Preheat oven to 350F and coat a 12- large cup muffin pan with cooking spray or brush lightly with olive oil.
  2. Drizzle large skillet with olive oil, and heat over medium heat. Add the onions and cook, stirring occasionally, until translucent and tender, about 4-5 minutes. Add salt, pepper, garlic and bell pepper and continue cooking for about a minute, until fragrant.
  3. Throw in spinach leaves and toss gently until completely wilted, about one minute. Remove from heat and set aside.
  4. In a large mixing bowl, add whole eggs, egg whites, fresh thyme and nutmeg. Beat the eggs until fully incorporated and slightly frothy. Add spinach mixture, sun dried tomatoes and Feta cheese.
  5. Spoon into prepared muffin tin. Do not fill the cups more than ¾ of the way to avoid spillage.
  6. Cook for 22-25 minutes, until eggs are set and top starts to color.
  7. Allow to cool on a cooling rack for at least 10 minutes before removing frittata from cups.
  8. Can be served immediately, but is equally good served cold, with a nice green salad.


Inspired by The Kitchn's Kale and Goat Cheese Fritatta Cups





  1. says

    I make little bites like this for my lunch too – my favourite variations are spring onion and petit pois and feta, courgette and black olive, but this looks like a winner too!

  2. says

    Your pictures! Wow. Amazing. :)

    I don’t like most of those ingredients but the next time we have people over for breakfast, I want to make these! I have to give the people something savory and this counts. Woohoo!

    • says

      Thanks a bunch Erin! You’re too kind. And hey, if you don’t like the indredients, use something you like? Let’s see… leftover boiled potatoes, green peas and cheddar cheese?

      I have to admit that they would be brilliant for a family breakfast. Just pile them up in a plate in the middle of the table and let people go at them. Very convenient way to serve eggs to a crowd! :)

  3. says

    These look just like the little packaged ones people always bring as appetizers. To think they were homemade and probably taste a billion times better.

  4. says

    I came back to add that last night, when I was submitting a picture to FG, your picture was in the very first spot and my husband saw it and said, “OOOOOH! That looks good!” and I was so excited to tell him whose picture that was. :)

      • says

        It was just so funny and a big coincidence. And I saw it again when I was going through the most popular posts of the week. Woohoo! And to your above comment about using ingredients you do like, I don’t like eggs. I’ll use them in baked goods but I don’t eat them. And there’s not much of a recipe when I only use thyme, nutmeg salt and garlic. I don’t like any of that other stuff either. Being a picky eater stinks sometimes, but like I said, I’ll still make these the next time we have people over for breakfast. :)

  5. Donna says

    Again…sheer brilliance from your kitchen! When I saw that golden “crust-like” edge…my “quiche nostalgia” evaporated!…Gluten-free…easy….as versatile (for brunch…a crowd….cold with a salad for lunch)…this is fantastic! So many ways to play around with it too…I’m thinking roquefort…chevre…and possible roasted tiny tomates “olive” as a sub for the sun-dried version (I wish I liked them more!)..Gorgeous assembly of color, texture…and your superlative photography…as always…does your creation justice!..Thanks ….again…Sonia!!

    • says

      Donna, this is too much! I don’t know what to say… my, I’m flushed! Love your ideas. Chèvre and grape tomatoes, with a few black olives, or capers, would be absolutely delicious. Or roquefort and pine nuts…

      You know what? I used to hate sun dried tomatoes. Could not stand them. Didn’t care for their texture, didn’t care for their taste. Now I find myself munching on them straight out of the container. LOVE ’em. Guess they’re kind of an aquired taste! 😉

  6. says

    Oh Im so in love with Your website! Im a nutrition studen, and I love to share a healthy recipes with people :)
    I checked a few of Your propositions and its all so delicious! I have to check everything right now haha!:)

    totally subscribed!

  7. says

    I love mini crustless quiches – I made a ton last year and for some reason I haven’t made any lately. SO easy and portable, I agree! I’ve made sun-dried tomato, spinach and feta omelettes before so I really need to try these cute little dudes too :) Mine tend to stick to the pan I use…guess I need to grease it better?

    • says

      Honestly, mine attached too, a little bit. Nothing dramatic, but I’m thinking maybe next time I will dust my muffin pan with cornmeal or quinoa flour. It might help a bit, plus it should give the frittatas a nice little crunch. Hope it works!

    • says

      Hmmmm… my experience with freezing eggs in general hasn’t been all that good. Their texture really change and I personally don’t care for it. You might want to try freezing one or two and see what it says…

  8. Rashmi says

    I came to your website through a Pin :) And I loved it the moment I saw Spinach & Feta..
    I have a question though.. I know Eggs are the main ingredient in this but do you have any suggestion to make these Eggless?

    • says

      Glad Pinterest led you here, Rashmi! 😀 Unfortunately, since eggs are such an important part of this recipe, I really don’t see how it would be possible to leave them out. Maybe someone else has an idea and will offer their insight?

  9. Helen says

    Made this last night to accompany green leaf salad and it was just perfect. And so convenient as I now have lunch to take to work also. Thanks so much, I’m a new fan and will be making another one of your recipes tonight.

  10. Bara says

    Made these today for a brunch party. They were simple, delicious and a great hit. Can’t wait to check out more of this blog.

  11. Mindy says

    Do you think these can be made in a mini muffin pan? If so, how long do you think they would take to bake?

    • says

      I don’t know Mindy, I get the feeling that you wouldn’t be able to stuff much more than a teaspoon of the egg mixture into the mini muffin version… As far as cooking time goes, it’s hard to tell, but just keep an eye on them. When the eggs go completely opaque, it means they’re done! 😉 Let me know how it goes if you decide to give it a try! :)

  12. RVA says

    I’m hopeless at cooking, and looking for easy ideas for a brunch with friends. This looks perfect! Do you think cheddar cheese would work just as well, in place of feta?


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