Mediterranean Frittata Muffins

I’m feeling very inspired by the Mediterranean diet as I’ve been prepping for an upcoming cooking demonstration.

These muffins are full of ingredients found in mediterranean cuisine. They make for a quick breakfast (or dinner) when cooked in advance, and even freeze well for lasting enjoyment! I don’t have kids, but I can imagine this would be a fun way for them to try vegetables in the morning.


Mediterranean Frittata Muffins

makes 12 (1 serving = 2 muffins)

(adapted from



  • 1 tsp olive oil
  • 1 medium zucchini, cut into 1/4 inch wedges
  • 1/3 red onion, diced
  • 1 cup baby bella mushrooms, chopped
  • 2 cups spinach
  • 1 cup chick peas, drained and rinsed if using canned
  • 1/2 tsp dried oregano
  • Black pepper to taste
  • 6 eggs
  • 1/2 cup milk (I used soy since I didn’t have cow’s milk)
  • 1/2 cup feta cheese, crumbled


  1. Preheat oven to 350 degrees F. Lightly oil muffin pan with olive oil or cooking spray.
  2. Heat olive oil in a large skillet over medium heat. Add zucchini, onion and mushrooms and sauce for 4-5 minutes.
  3. Reduce heat to medium-low and add spinach, chick peas, and oregano. Stir to combine and allow to cook another 2 minutes or until the spinach is wilted.
  4. Remove pan from heat and allow the vegetables to cool.
  5. In a large bowl, whisk eggs, milk, and pepper. Add feta cheese and stir to combine.
  6. Scoop vegetable mixture evenly into muffin pan.
  7. Repeat step 6 with the egg and cheese mixture.
  8. Bake for 20 minutes or until eggs are set with no runny liquid on top. Allow to cool for 5 minutes before removing them from the pan.
  9. Enjoy now or store in an airtight container for 3 days. You can also freeze these and microwave one or two at a time.


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