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Smaller portions · Breakfast

Roasted Pepper, Egg & Feta Mini Frittatas

Two compact, tender egg cakes with sweet pepper, spinach, and briny feta. A smaller-portion breakfast recipe, about 28 minutes total.

Published August 9, 2026 · Last updated August 20, 2026

Base yield

3 servings (2 mini frittatas each)

Prep

10 min

Cook

18 min

Meal

Breakfast

Estimated nutrition per serving: About 285 kcal | 29 g protein | 1 g fiber

Roasted pepper, spinach, and feta mini frittatas on a small plate

Ingredients

Scale quantities by

Ingredient quantities scaled for 3 people. Base yield: 3 servings (2 mini frittatas each). Copy the scaled list for shopping.

  • 6 large eggs
  • 1 cup liquid egg whites
  • 1/2 cup low-fat cottage cheese
  • 1/3 cup finely diced roasted red pepper, patted dry
  • 1/2 cup finely chopped baby spinach
  • 1/4 cup crumbled feta
  • 2 tablespoons chopped chives
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon kosher salt
  • Black pepper
  • Cooking spray

Method

  1. 1

    Heat the oven to 350°F. Coat six cups of a standard muffin tin with cooking spray.

  2. 2

    Blend the eggs, egg whites, cottage cheese, garlic powder, salt, and a few grinds of pepper until smooth and lightly foamy.

  3. 3

    Divide the roasted pepper, spinach, feta, and chives among the prepared cups.

  4. 4

    Pour in the egg mixture, filling each cup about three-quarters full. Gently stir each cup once so the vegetables are suspended.

  5. 5

    Bake for 15 to 18 minutes, until the centers are just set. Cool 5 minutes before loosening with a thin spatula.

Smaller-portion recipes

These recipes concentrate protein and useful nutrients into physically modest portions for days when you feel full sooner. Start with the plated amount, pause midway, and save the rest if you are comfortably full. A smaller portion does not mean eating as little as possible.

Using a small plate or bowl and packaging leftovers before eating can make it easier to pause without feeling wasteful.

What makes this a smaller-portion meal?

The recipe uses a compact serving format while providing an estimated 29 g of protein per serving. Save the rest if you feel comfortably full.

Important information

Educational content

Prepared by Beema Health for general educational use. This recipe has not been clinically or dietitian reviewed. Nutrition values are estimates and vary by ingredient brand, portion size, and preparation. This content is not medical advice or treatment for medication side effects.

Treatment requires evaluation

GLP-1 medications are prescription-only. A licensed provider must evaluate whether treatment is appropriate; completing an online visit does not guarantee a prescription.

Individual experiences vary

Appetite, food tolerance, symptoms, and treatment results vary by person. Stop eating when comfortably full and seek individualized guidance when needed.

Symptoms and emergencies

Contact a licensed healthcare provider if symptoms are persistent, severe, or worsening. If you may be experiencing a medical emergency, call 911.

This collection may contain illustrative, digitally generated images.

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Learn about medical weight-loss care

This recipe is general education and stands on its own. If you are also exploring medical care, learn about the program and treatment categories before deciding whether to start an online visit.

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Questions about GLP-1 care?

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Start an online visit so a licensed provider can evaluate whether prescription treatment is appropriate.

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