Some mornings just call for a healthy grab n’ go breakfast… These Mediterranean Rice and Chick Pea Mini-Frittatas with feta cheese, fresh herbs, and spinach get their “staying power” from leftover rice (white or brown) and coarsely chopped chick peas. Hot out of the oven, warmed up the next day, or even room temperature, they’re a tasty, nutritious way to change up your morning routine!
Mediterranean flavors make me happy. 😀 I grew up in sunny Southern California (known for its Mediterranean climate), and the variety of local produce meant we cooked a lot of Mediterranean-style food. We typically had a vegetable and herb garden, which made it even more appealing…
The Mediterranean Flavor Profile and Mediterranean “Diet”
First, the Mediterranean Diet isn’t really a “diet,” it’s more of a mindset. There really is no “standard” Mediterranean cuisine, but it is a term most people understand. Loosely defined, Mediterranean cuisine includes the cuisines of countries that border the Mediterranean Sea. The diet tends to be very healthy; the benefits of olive oil, garlic, tomatoes, lean proteins (fish, shellfish, chicken, rabbit), legumes, whole grains, red wine, are widely accepted. Fresh vegetables and fruits are important, and should be consumed throughout the day…
Some of the “Mediterranean” items you will always find in my pantry: Good olive oil, garlic, good diced tomatoes (such as Pomi), capers, anchovies, artichoke hearts, tomato paste, arborio rice, couscous, several types of pasta, orzo, tomato paste, and sun-dried tomatoes, chick peas, lentils, and cannelini beans. In my refrigerator, you will find at least one aged, hard cheese (romano, parmesan, asiago), prosciutto or pancetta, homemade or commercial pesto (depending on season). Fresh items would include tomatoes, lemons, and fresh herbs like mint, dill, basil, oregano, parsley, and rosemary.
My Tuscan Fish With Cannelini Beans & Spinach, Minty Citrus Gremolata with Grilled Salmon, Greek Zoodle Salad, and Mediterranean Fish and Lemony Orzo are examples of dishes we enjoy regularly. For more on following the Mediterranean “Diet,” see 8 Ways to Follow the Mediterranean Diet for Better Health from Eating Well (one of my favorite online magazines).
What Makes Mediterranean Rice and Chick Pea Mini-Frittatas Mediterranean?
These Mini-Frittatas remind me a bit of spanokopita. Along with the egg, rice, and coarsely chopped chick peas, they contain baby spinach (kale, arugula), fresh dill, oregano, and parsley, and of course, crumbled feta. The recipe makes 12 frittatas, so with just 2 mouths to feed, we have leftovers. They keep really well in the fridge, and taste great for breakfast (or lunch) the next day! Serve them warmed up, at room temperature, or even cold!
This is a fabulous way to use leftover rice (either white or brown). You can use either rinsed and drained canned chick peas or cooked dried chick peas. The process for these yummy Mediterranean mini-frittatas goes like this: Prep the ingredients. This involves a rough chop on the chick peas and spinach, a mince on the herbs and scallions, and a small dice or crumble on the feta. Whisk the eggs with the non-dairy creamer or half n’ half. Fill the muffin tins with the combined dry ingredients, pour the wet ingredients over top, then bake for 10-15 minutes until golden brown.
Mediterranean Rice and Chick Pea Mini-Frittatas
Some mornings just call for a healthy grab n' go breakfast... These Mediterranean Rice and Chick Pea Mini-Frittatas with feta cheese, fresh herbs, and spinach get their "staying power" from leftover rice (white or brown) and coarsely chopped chick peas. Hot out of the oven, warmed up the next day, or even room temperature, they're a tasty, nutritious way to change up your morning routine!
- 1 1/2 cups cooked rice (see notes)
- 1 cup chick peas rinsed and drained
- 2 scallions finely chopped
- 1 1/2 tablespoons fresh herbs (see notes)
- 2 cups fresh baby spinach finely chopped
- 3 ounces feta grated
- 1/2 teaspoon sea salt
- several grinds pepper
- 9 large eggs
- 1/2 cup non-dairy creamer or half n' half (see notes)
- 1/2 teaspoon sea salt
Preheat oven to 375 degrees (350 convection bake).
Combine all Dry Mixture ingredients in a large prep bowl.
In a separate bowl, whisk together Wet Mixture ingredients.
Spray (12) muffin pan with cooking spray.
Divide Dry Mixture evenly. Pour the egg mixture evenly.
Bake until golden brown. (About 12-15 minutes). Garnish as desired, and serve.
These mini-frittatas keep in the refrigerator for a few days, and they're great for breakfast or lunch the next day!
This is a GREAT way to use leftover rice! Either white or brown is fine. No one will condemn you for using white 🙂 I have an herb garden with all of the herbs I love for this dish: dill, oregano, and parsley. You can add in or substitute thyme, basil, and rosemary. I use So Delicious Dairy-Free Unflavored Creamer, but you can use half n' half if you prefer. We limit dairy...
Macronutrients (approximation from MyFitnessPal.com): 225 calories; 15 g protein; 20 g carbohydrates; 11 g fat.
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