Healthy Recipe: Make-Ahead Mini Frittata with Greens

Mini egg frittata stuffed with spinach and kale.

Mini Frittatas with Greens & Asiago

Recipe by Charity Ferreira | Photo by Erin Kunkel

If you wish you had time to scramble eggs for breakfast, these mini frittatas are your make-ahead solution. They’re packed with enough protein and greens to satisfy savory cravings and sustain you all morning. Keep them in the fridge, and pop them in the microwave for breakfast, along with a whole-wheat english muffin. The recipe calls for a mix of greens, but you could use one or the other, for simplicity’s sake.


1 tablespoon extra-virgin olive oil, plus more for brushing
10 large eggs
½ cup (2 oz/60 g) shredded Asiago cheese
1/3 cup (3 fl oz/80 ml) non- or low-fat milk
¼ teaspoon smoked paprika
1 bunch dinosaur kale
1 cup (1 oz/30 g) packed baby spinach leaves, roughly chopped


Preheat the oven to 350°F (180°C). Brush or spray a 12-cup muffin pan generously with olive oil, or line with parchment.

In a large bowl, lightly whisk together the eggs, cheese, milk, smoked paprika, and ¼ teaspoon salt. Set aside.

Strip the kale leaves and discard the stems. Thinly slice the leaves into ribbons (about 1/8 inch/3 mm thick). In a large frying pan over medium-high heat, warm 1 tablespoon olive oil. Add the sliced kale leaves and sprinkle lightly with salt. Sauté until glossy and wilted, 2 to 3 minutes. Stir in the spinach and cook just until evenly wilted, 1 to 2 minutes.

Divide the greens evenly among the muffin cups. Using a glass measuring pitcher, pour the egg mixture into the cups to cover the greens.

Bake until frittatas are puffy, browned, and just set in the center, 18 to 20 minutes. Let cool 5 minutes in pan, then loosen the edges with knife and gently transfer to a plate. Serve warm or at room temperature. Wrap individual frittatas and store in the refrigerator for up to 4 days.

Makes 12 frittatas; 6 servings

Nutrition Facts (per serving)

Calories 205
Protein 15 g
Total fat 14 g
Saturated fat 5 g
Carbs 5 g
Fiber 1 g
Total sugar 1 g
Sodium 300 mg
Added sugar 0 g

3 Comments   Join the Conversation

3 CommentsLeave a comment

  • How funny is this? I just made a close variation of this very recipe a day ago! I love how fitteam is using muffin tins to break up individual portions! I usually make a large scale dairy-free, low carb version of this for my family in a 15×20 mega-sized glass pyrex pan a couple times a week. I’ve become quite a frittata obsessive, always varying the recipe based on what I have on hand. Other than gaining experience with your specific oven’s timing and temperature, there’s no wrong way to frittata!

    This is what our dairy-free, gluten-free, low carb version looks like, for the aspiring frittata obsessives:

    12 egg whites
    4 egg yolks
    1/2 can organic coconut cream
    1c chia gel**
    1-2c vegetables. I typically rotate spinach, broccoli, cabbage, basil, and riced cauliflower. Can’t have enough brassica!
    1/2c chopped roasted hatch chile, *or* any roasted pepper to your preference. This is the magic ingredient that gives your frittata an energetic zest!
    2-4 tbsp miso paste
    2 tbsp grass fed beef gelatin
    a touch of pepper
    a touch of paprika
    Himalayan pink salt to taste


    Preheat oven to 350.

    Crack eggs into a 32 ounce Nutribullet cup. Separate all but 4 yolks. Bonus points: Eat the raw yolks you set aside with a dab of ginger and wasabi.

    ** For chia gel: Place 1/2 cup chia seeds in 1c clear liquid of your choice. Bone broth, water from steaming your vegetables (my choice!), or plain water. Wait around 5 minutes for your seeds to plump into a gel. This is magic.

    Add coconut cream, hatch chile paste, miso paste, gelatin, pepper, paprika, salt to the blender cup with your eggs. Blend for around 20 seconds, then pulse a few times to fluff. Its the easiest way to whisk eggs into perfection.

    Pour eggy mixture into a large oiled pyrex baking plate.

    Take generous handfuls of your vegetable of the day and squeeze ALL the water out. I accomplish this by putting them in a cotton muslin bag and wringing it out like a towel until no more liquid pours out. You can use a salad spinner. The dryer the better, as excessive moisture can ruin a perfectly good eggy dish! As I frequently use thawed frozen chopped vegetables, this step is important, as thawed veg can sometimes be mushy with water. Your frittata will be 100000x better if you squeeze as much moisture out.

    Now, take your dried-ish veg and distribute it in the eggy mixture in the pan. Also fold in the chia gel. Chia gel is great because it will absorb some of the excess moisture, stabilise the egg mixture, *and* add fiber, all without imposing any flavours of its own. Best ingredient ever!

    Cook for 45-60 minutes depending on your oven.

    Open oven door and rejoice!

    Notes about ingredients:

    For those of you near a Trader Joe’s, most of these ingredients come right out of their freezer or pantry! You can find riced cauliflower, the hatch chilis, and much of the other veg in their freezer section, while chia seeds, all spaces, coconut cream and everything else may be found in their pantry section.

    Gelatin is used to stabilise the eggs, and I use Bernard Jensen’s grass fed gelatin from Argentenian cattle. Southern Hemisphere agriculture tends to have less contaminants and radiation than Northern Hemisphere, so I tend to shop South for my family.

    Because of my Japanese origin, I stick miso paste in everything. It sure does a great job of imparting the delicate “cheesy” flavour Americans crave, but without resorting to cheesifying an otherwise dairy-free frit.

    Closing thoughts:

    I’ve made *hundreds* of these type of frittatas for my family. Sometimes I vary and make a Mexican-inspired one, with corn, drained/rinsed beans, and greens as the veg option. Or I will deposit cherry tomatoes, oregano, and fistfuls of fresh basil to create an Italian frit. I’ve even experimented with green curry, bamboo shoots, basil, and cut bell peppers for a Thai frit, garam masala, peas, carrots, cashews and broccoli for an Indian frit…. I’m telling you. The only limit is your imagination. There’s no wrong way to flavour a frittata.

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