three mini frittatas on a plate, spinach and bell peppers visible inside

Spinach-Feta Keto Mini Frittatas (Whole30 & dairy-free options!)

Looking for a healthy and satisfying breakfast packed full of veggies? Keto mini frittatas fit the bill (also including Whole30 and dairy-free options)! Fun and fancy enough for a Mother's Day brunch, these spinach and feta baked egg muffins are easy to customize to include chorizo, smoked salmon, sausage, asparagus, bacon, or ham and cheese... the sky's the limit! If you want, make them ahead of time and store in the freezer for low carb snacks or lunches on-the-go.

Course Breakfast, Brunch, Lunch, Snack
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 12 mini frittatas
Author Stacy Karen


  • 2 tablespoons grass-fed butter or other cooking fat, such as avocado oil for dairy-free and Whole30
  • 1/2 to 1 cup yellow onion diced
  • 1 sweet red pepper
  • 1 sweet orange pepper
  • 1 sweet yellow pepper
  • 3 cups spinach
  • 1/3 cup basil roughly chopped
  • 1/3 to 1/2 cup feta cheese omit for dairy-free and Whole30
  • 12 eggs
  • 1/2 + 1/8 cup dairy-free milk of choice or raw whole milk
  • sea salt to taste
  • ground black pepper to taste


  1. Preheat oven to 350 degrees Fahrenheit.

  2. Melt butter in a skillet over medium heat.

  3. Sauté onions and peppers until softened, about 5 minutes.

  4. Add spinach and basil. Stir to combine. Cook until wilted, about 2 to 3 minutes.

  5. Remove from heat and set aside.

  6. Grease muffin tray generously with butter or line with parchment paper muffin liners.

  7. Divide cooked vegetables evenly between the muffin cups.

  8. Sprinkle each muffin cup with 1 to 2 teaspoons of feta cheese.

  9. In a large measuring cup or small bowl, whisk together eggs and milk.

  10. Season to taste with salt and pepper.

  11. Pour egg mixture over vegetables evenly.
  12. Bake in preheated oven for 15 to 20 minutes until eggs are firm and tops of frittatas are slightly puffed.

  13. Remove from oven. Serve immediately or allow to cool, then refrigerate for a maximum of 3 to 4 days.

  14. Serve with a side salad, fruit, and/or bacon.