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Healthy Mediterranean Rice and Chick Pea Mini-Fritattas - egg muffins stacked on a copper platter - feature image.

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!

Course Breakfast/Brunch
Cuisine Greek/Mediterranean
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 225 kcal
Author Tamara


Dry Mixture

  • 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

Wet Mixture

  • 9 large eggs
  • 1/2 cup non-dairy creamer or half n' half (see notes)
  • 1/2 teaspoon sea salt


  1. Preheat oven to 375 degrees (350 convection bake).

  2. Combine all Dry Mixture ingredients in a large prep bowl.

  3. In a separate bowl, whisk together Wet Mixture ingredients.

  4. Spray (12) muffin pan with cooking spray.

  5. Divide Dry Mixture evenly. Pour the egg mixture evenly.

  6. Bake until golden brown. (About 12-15 minutes). Garnish as desired, and serve.

  7. These mini-frittatas keep in the refrigerator for a few days, and they're great for breakfast or lunch the next day!

Recipe Notes

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.