Mini Mediterranean Frittatas

Mini Mediterranean Frittatas

These little nutrient dense mini frittatas are so flavourful, fresh and will keep you satiated for hours. Served warm (or cold) over a salad bed, or on their own, these frittatas pack a punch when it comes to healthy fats, protein, fiber, greens, and rainbow veggies. 

Super versatile, you can have them warm out of the oven for lunch or dinner, or cold out of the fridge for a quick breakfast. You can also take them to work with you and they freeze well too! They are a super healthy boost snack if you need one too with low net carbs, healthy Omega 3 fats, and protein.

Mini Mediterranean Frittatas in pans

Bursting with flavor, texture, and color, these mini’s are fit for any dinner party, get together, or picnic! Easy to make with minimal cook time, they make you look like quite the professional entertainer in their little paper muffin cups. Sometimes, we like to top ours with some of my fresh fermented Ricotta Nut Cheese for even more depth of flavor and a delicious summer tang!

Mini Mediterranean Fritattas

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Recipe by Priscilla Soligo Course: Breakfast, Mains, Salads, Snacks


  • 240g 4 Eggs, beaten

  • 180g 1¼ Cups Chopped Zucchini, grated

  • 130g 1½ Cups Mushroom, chopped

  • 80g ½ Cup Red Bell Pepper, chopped

  • 90g ¾ Cup Red Onion, chopped

  • 60g 2 Cups Spinach

  • 20g 1 Tbsp Anchovies

  • 15g 1 Tbsp Capers

  • 15g 3 Cloves of Garlic, minced

  • 15g 1 Tbsp Coconut Oil or Avocado Oil

  • 7g 2 Tbsps Italian Flat Parsley, chopped

  • 7g 2 Tbsps Fresh Basil Leaves, chopped

  • 3g ½ tsp Unrefined Salt

  • 2g 1 Red Hot Chili, chopped

  • ½ tsp Crack Black Pepper


  • Preheat oven to 180C / 356F.
  • On the stove on medium heat in a pan, melt the oil.
  • Sauté, garlic, onion, anchovies, capers together with the lid on for 2 minutes, stir intermittently.
  • Place all remaining ingredients, except the fresh herbs and spinach into the pan and sauté for approx. 3 minutes with the lid off.
  • Turn off the heat and fold through the spinach and fresh herbs to wilt. Add in salt and pepper to taste.
  • Pour the eggs into the pan and combine well with all of the vegetables.
  • Line muffin cavities with paper cups and spoon mixture ¾ of the way to the top.
  • Bake for 22 minutes at 180C / 356F, or until a toothpick comes out clean.


  • Storage: Fritatta’s store well in the fridge for up to one week. Store in the freezer for up to two months. To defrost, simply place into the fridge overnight to eat cold, or into the oven covered to warm up.

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Nutrition Facts

4 servings per container

  • Amount Per ServingCalories300
  • % Daily Value *

    * The % Daily Value 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.


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