Baked Mini Frittatas with Goat Cheese, Spinach & Sundried Tomatoes

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

November 14, 2012 • 2 comments

In cooler weather, a hot breakfast is a welcome way to start the day, and this recipe makes it possible–even for busy weekdays.

Prepare this recipe on Sunday and these hot and steamy mini frittatas can be ready in seconds to enjoy for the next few days. The vegetable and cheese combination possibilities are endless. I usually have all of these ingredients on hand and maybe you do, too.

If you have leftover cooked vegetables from last night’s dinner, feel free to use them in place of the vegetables I suggest here. Try substitutions of 1 1/2 cups cooked, bite-size kale, broccoli, cauliflower, potatoes, or winter squash.

Which vegetables do you add to your favorite egg dish?

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Baked Mini Frittatas with Goat Cheese, Spinach & Sundried Tomatoes

Expeller-pressed canola or olive oil spray

3 cups (90 g) baby spinach, roughly chopped

7 large eggs

3/4 cup (183 ml) lowfat milk

1/4 cup (25 g) grated Parmesan cheese

1 teaspoon (5 g) reduced-sodium soy sauce

1/2 teaspoon garlic powder

1/4 teaspoon freshly ground black pepper

1/2 cup (4 ounces, or 112 g) soft goat cheese

1/2 cup (55 g) diced sundried tomatoes in oil, drained

Preheat oven to 400°F.  Coat a standard muffin pan generously with oil spray and place on a sheet pan to prevent spills.

Line a plate with paper towels and spread spinach evenly on top. Microwave for 1 minute, until spinach wilts and water releases. Cool.

In a large bowl, beat eggs until frothy, about 1 minute. Add milk, Parmesan, soy sauce, garlic powder and pepper to the eggs. Using fingers, crumble the goat cheese into the egg mixture and stir in the wilted spinach. Evenly distribute the egg mixture in the muffin tins, stirring the bowl occasionally. Sprinkle sundried tomatoes on top. Bake for 15 minutes and rotate pan, if needed. Continue to bake until set in the middle or a knife inserted into the center comes out clean, about 5 minutes.

Run a knife around the edges of the frittatas to release and remove if you will be eating immediately. Cool leftovers and store in sealed containers for up to 3 days in the refrigerator or up to 2 months in the freezer.

To reheat 2 refrigerated frittatas, microwave for 45-60 seconds; to reheat 2 frozen frittatas, microwave for 60-90 seconds, until steamy in the middle.

Prep time: 20 minutes

Cook time: 20 minutes

Makes 6 servings, 2 each

Nutrition Facts (per serving): 230 calories, 16 g total fat (6 g saturated fat, 0 g trans fat), 278 mg sodium, 261 mg cholesterol, 8 g total carbohydrate (1 g fiber), 15 g protein, 20% DV iron, 17% DV calcium, 41% DV Vitamin A, 16% DV Vitamin C.

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Mini Frittatas with Goat Cheese, Spinach & Sundried Tomatoes

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: November 14, 2012

• Yield: 2 frittatas (6 Servings)
• Prep: 20 mins
• Cook: 20 mins
• Ready In: 40 mins

Healthy, gluten-free breakfast frittatas with goat cheese cheese, spinach, and sundried tomatoes.

Ingredients

• Expeller-pressed canola or olive oil spray
• 3 cups (90 g) baby spinach roughly chopped
• 7 large eggs
• 3/4 cup (183 ml) lowfat milk
• 1/4 cup (25 g) grated Parmesan cheese
• 1 teaspoon (5 g) reduced-sodium soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup (4 ounces, or 125 g) soft goat cheese
• 1/2 cup (55 g) diced sundried tomatoes in oil, drained

Instructions

1. Preheat oven to 400°F. Coat a standard muffin pan generously with oil spray and place on a sheet pan to prevent spills.
   
2. Line a plate with paper towels and spread spinach evenly on top. Microwave for 1 minute, until spinach wilts and water releases. Cool.
   
3. In a large bowl, beat eggs until frothy, about 1 minute. Add milk, Parmesan, soy sauce, garlic powder and pepper to the eggs. Using fingers, crumble the goat cheese into the egg mixture and stir in the wilted spinach. Evenly distribute the egg mixture in the muffin tins, stirring the bowl occasionally. Sprinkle sundried tomatoes on top. Bake for 15 minutes and rotate pan, if needed. Continue to bake until set in the middle or a knife inserted into the center comes out clean, about 5 minutes.
   
4. Run a knife around the edges of the frittatas to release and remove if you will be eating immediately. Cool leftovers and store in sealed containers for up to 3 days in the refrigerator or up to 2 months in the freezer.
   
5. To reheat 2 refrigerated frittatas, microwave for 45-60 seconds; to reheat 2 frozen frittatas, microwave for 60-90 seconds, until steamy in the middle.
   

• Cuisine: Vegetarian
• Course: Breakfast
• Skill Level: Beginner