By Elysia Cartlidge | Published: | Updated: | 34 Comments | Jump to Recipe
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These spinach zucchini frittata fingers are the perfect healthy protein and iron-packed meal or snack for both little ones and adults. Portable, freezer-friendly, easy to prepare and great for baby-led weaning or kid-friendly breakfasts or lunches!
Table of Contents
Frittata For Baby
We’ve been serving up these spinach zucchini frittata fingers ever since we started baby-led weaning when our little guys turned 6 months old, and they continue to be a favourite breakfast or lunch even now that the kids are a bit older!
These baked egg fingers are a fun and tasty way to incorporate nutrient-rich vegetables in addition to iron and protein, without them being too hard to chew. They have a really soft texture so they’re perfect for babies with a few or even no teeth at all.
What’s especially great about this baked frittata is that you can easily switch up the veggies and incorporate cheese if you wish too!
Needless to say, we’ve had great success with these frittata fingers as a starter finger food for our little guys and will definitely continue making them since they’re so easy to make for the whole family, super convenient and great for weekly meal prep!
For more healthy kid-friendly and baby finger food recipes, check out these Carrot Zucchini Muffins and Healthy Zucchini Fritters.
Why we love this zucchini spinach frittata recipe
There are a number of reasons why we love frittata fingers and why you should too! ;)
- Easy to hold – They’re the perfect size and shape for little ones who might be starting solids since they’re easy to grasp. They aren’t just limited to babies though — they also make a heathy meal or snack for older children and adults too!
- Great source of nutrients– These fingers are full of nutrients like protein, iron, vitamin A, K, and C for healthy growth and development!
- Easy to make – You can whip up a batch of these in less than 30 minutes. The majority of the time, they’re baking in the oven!
- Freezer-friendly –I recommend preparing a batch of these frittata fingers and storing some in the freezer for later use. Simply place some parchment paper between each slice to prevent them from sticking together and pack away in a container or Ziploc bag!
- Easily customizable – You can easily switch out the veggies, add cheese or leave it out. You can even experiment with different spices and ingredients to flavour them up! For babies, it’s recommended that you limit their sodium intake, so I suggest skipping the salt, but feel free to add a bit in if preparing for older children or adults to enhance the flavour.
- Portable – These fingers are super easy to transport so it makes a great meal for on the go. You don’t even require a fork and knife! Just eat it with your hands like a bar. They’re the perfect option for back to school lunches as well!
Spinach Zucchini Egg Bake Ingredient Notes
- Oil: Used to cook the vegetables. I tend to use olive oil, but canola or avocado will all do the job.
- Zucchini: The zucchini is grated into smaller pieces to make it nice and easy to eat for little mouths. Use a box grater to shred the zucchini.
- Spinach: I like the ease and convenience of using frozen spinach nuggets. You can use fresh spinach if you have that on hand; just be sure to chop it finely before or after cooking it.
- Eggs: Eggs are a great source of protein. They are mixed with the other ingredients and baked for a delicious bite. You could also sub in egg whites if preferred.
- Flour: A little flour helps to absorb excess moisture. I generally use whole wheat flour, although a gluten-free flour is a great substitute if someone has an intolerance.
- Onion powder: I like to add a bit of onion powder for extra flavour. You could also add in finely diced green onion or chives, or sprinkle in some other dried herbs and spices.
How to Make A Frittata for Frittata Fingers – Step by Step Instructions
- Preheat to oven 350F. Grease and line a square 8×8 inch baking pan with parchment paper.
- Heat the oil in a frying pan over medium heat. Add the zucchini and spinach and fry lightly for 3-4 minutes until the vegetables are soft.
- In a bowl, mix the eggs, cheese (if using), flour and spices together. Add the cooked vegetables and mix until well combined.
- Pour this mixture into the lined dish and bake in the oven for 15-20 minutes or until the egg has solidified.
- Remove from the oven and allow the baked frittata to cool before cutting into strips or squares.
Recipe Notes:
- For these particular fingers, I like to use frozen spinach “nuggets” that have been thawed. The nuggets are just frozen spinach that has been really finely chopped and frozen in “nugget” form for convenience. These are great because the spinach is already chopped so it’s simple to defrost as you need them and it’s also really easy to chew. You can usually find these spinach nuggets in the frozen vegetable section of the grocery store.
- If you can’t find the nuggets, you can use regular frozen spinach or finely chopped fresh baby spinach.
- If making this recipe for baby-led weaning, you may wish to leave out the salt to limit baby’s sodium consumption, especially before the age of one. However, if you’re making them for older children or adults, you might want to add it to incorporate some extra flavour.
- You can also cut the baked frittata into 6 squares and use it to make breakfast sandwiches for older children and adults (serve on an English muffin with slice of cheese, tomato, avocado or pesto)!
- I’ve also had success making these in a greased regular muffin tin or silicone baking cups as well. Pour the egg mixture into 10-12 cups of the muffin tin and bake for 15-20 minutes at 350 F.
- Freezing instructions: If you plan to freeze the frittata fingers, simply place a piece of parchment paper between each finger and store in a container or Ziploc bag for up to 3 months.
Recipe FAQs
How long does this oven frittata last in the fridge?
Frittatas are a great option for your weekly meal prep and this frittata recipe is no different. Allow it cool completely before cutting, and then store in the fridge for up to four days.
Can you freeze frittata fingers?
Yes! These are great to prep in advance and store in the freezer! Freeze them solid on a baking sheet and then transfer to a freezer safe bag or container. You can also freeze them after they have cooled in a container separated with parchment paper so that they don’t stick together. They will keep well for up to three months and can be thawed in the fridge.
How to reheat
You can reheat these fingers in the microwave for 30 seconds to a minute. Alternatively , you can reheat them on a baking sheet in the oven at 350 F for 5-10 minutes or until warmed through.
What is a frittata?
Frittatas are basically like a quiche without a crust. Similar to a quiche or omelette, they’re super versatile, meaning that you can incorporate a wide range of ingredients like veggies, meat, and cheese to achieve different flavours.
With this recipe, the frittata is baked and cut into strips also known as “fingers” which makes it a great make-ahead and portable option.
What are egg fingers and how do they differ from a traditional frittata?
Traditional frittatas are often first cooked on the stove top in a skillet and then transferred to the oven to finish cooking. However, with egg fingers, the egg and veggie mixture is baked in the oven right from the start in a baking dish and then cut into individual portions (aka fingers), so that they’re easy to hold and transport.
Why are frittatas healthy?
I’m a huge fan of frittatas because they’re such a balanced option! Eggs are considered to be one of the highest quality sources of protein and also serve as a source of iron to support growth and development.
The vegetables contain fibre, which keeps you feeling full for longer and supports digestive health, in addition to vitamins and minerals such as vitamin K, A, C and potassium.
The cheese adds some extra protein, calcium and magnesium for healthy bones and teeth. It’s hard to go wrong with such a nutrient packed option that can be served at any time of the day!
What kind of pan should be used to make baked frittata fingers?
I recommend using a square 8 or 9 inch baking pan or dish. Keep in mind, the bigger the dish, the thinner the frittata will be.
Some readers have also had success doubling the recipe and baking it in a rectangular baking dish as well. It’s up to you depending on how many fingers you’d like to make.
Can frozen spinach or zucchini be used in this recipe or do they need to be fresh?
Frozen spinach can definitely be used in this recipe. I actually find it easier than using fresh since the spinach is already finely chopped and just needs to be thawed. I especially recommend using the frozen spinach nuggets or cubes if you can find them since they’re so convenient.
As for the zucchini, I recommend using fresh since you’ll need to grate it before incorporating it in with the rest of the ingredients.
How do you tell when this spinach zucchini frittata recipe is done?
You can tell this recipe is done when the egg mixture has solidified and is no longer runny and the frittata is slightly firm to the touch when you gently press down on the surface.
Serving Suggestions
This frittata for baby can be eaten on their own or served along with any of the following options for a balanced meal or snack!
- Sweet Potato Lentil Tater Tots
- Sweet Potato Quinoa Cakes
- Whole-grain toast (I like Ezekial Bread)
- English muffin or bagel (try these Low Carb Bagels)
- Fruit
- Muffins (like these Mini Blueberry Banana Muffins or Mini Carrot Zucchini Muffins)
- A smoothie (try this Strawberry and Banana Smoothie)
Recipe Variations
The amazing thing about this baked frittata recipe is that it’s totally customizable! Feel free to experiment with any of the following options:
- Different veggies: Try finely chopped broccoli, kale, peppers, mushrooms, shredded carrot or sweet potato.
- Different cheese: Try parmesan cheese, mozzarella, or feta.
- Different herbs and spices: Try garlic powder, paprika, turmeric or dried oregano!
- Add meat: Try ground sausage or diced ham or bacon.
- To make dairy-free: Leave out shredded cheese or use a plant-based cheese option.
- To make gluten-free: Use brown rice flour or another gluten-free flour instead of whole-wheat flour.
What Readers Are Saying
“Delicious! Have made this a number of times and recommended to others. Enjoyed by all from the baby to us adults.” – Brooke
“Double the recipe, add garlic powder and paprika. Used low sodium cheese rather than cheddar!” My daughter loves it!” – Li
Looking for other delicious recipes?
Check these out:
- Snacks for Toddlers
- Crustless Asparagus Quiche
- Broccoli Cheese Tots
- Roast Carrots and Beets
- Healthy Banana Cookies
- Nectarine Recipe
- How to Roast Potatoes in Oven
- Baked Apple Oatmeal
- Sweet Potato Muffin Recipe
- Freezer Breakfast Burritos
Did you make this recipe? Scroll down to leave a rating and review!
Course Appetizer, Snack
Zucchini Spinach Baked Frittata Recipe
By: Elysia
Servings 8 frittata fingers
These spinach zucchini frittata fingers are the perfect healthy protein and iron-packed meal or snack for both little ones and adults. Portable, freezer-friendly, easy to prepare and great for baby-led weaning or kid-friendly lunches!
Prep Time 10 minutes mins
Cook Time 25 minutes mins
Total Time 35 minutes mins
Ingredients
- 2 teaspoon olive oil
- 1 cup grated zucchini
- 3 frozen spinach nuggets thawed or about 1/4 cup finely chopped cooked spinach
- 3 medium eggs
- 1 tablespoon whole-wheat flour or gluten-free flour if necessary
- 1/2 teaspoon onion powder
Optional add-ins:
- 1/2 cup grated cheddar cheese
- 1/4 teaspoon salt
Instructions
Preheat to oven 350F. Grease and line an 8×8 inch square baking dish with parchment paper.
Heat the oil in a frying pan over medium heat. Add the zucchini and spinach and fry lightly for 3-4 minutes until the vegetables are soft.
In a bowl mix the eggs, cheese (if using), flour and spices together. Add the cooked vegetables and mix until well combined.
Pour this mixture into the lined dish and bake in the oven for 15-20 minutes or until the egg has solidified.
Remove from the oven and allow the frittata to cool. Use the parchment paper as a sling to lift the baked frittata mixture out of the pan. Cut into 8 strips or 16 squares.
Notes
- For these particular fingers, I like to use frozen spinach “nuggets” that have been thawed. The nuggets are just frozen spinach that has been really finely chopped and frozen in “nugget” form for convenience. These are great because the spinach is already chopped so it’s simple to defrost as you need them and it’s also really easy to chew. You can usually find these spinach nuggets in the frozen vegetable section of the grocery store. If you can’t find the nuggets, you can use regular frozen spinach or finely chopped fresh baby spinach.
- If making this recipe for baby-led weaning, you may wish to leave out the salt to limit baby’s sodium consumption, especially before the age of one. However, if you’re making them for older children or adults, you might want to add it to incorporate some extra flavour.
- You can also cut the baked frittata into 6 squares and use it to make breakfast sandwiches for older children and adults (serve on an English muffin with slice of cheese, tomato, avocado or pesto)!
- I’ve also had success making these in a greased regular muffin tin or silicone baking cups as well. Pour the egg mixture into 10-12 cups of the muffin tin and bake for 15-20 minutes at 350 F.
- Freezing instructions: If you plan to freeze the frittata fingers, simply place a piece of parchment paper between each finger and store in a container or Ziploc bag for up to 3 months.
Nutrition
Calories: 69kcalCarbohydrates: 2gProtein: 4gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 69mgSodium: 70mgPotassium: 113mgFiber: 1gSugar: 1gVitamin A: 254IUVitamin C: 5mgCalcium: 66mgIron: 1mg
Tried this recipe?Tag me Today! Mention @hauteandhealthyliving or tag #HauteandHealthyLiving!
Adapted from My Fussy Eater
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Reader Interactions
Rebecca says
I made this for my very picky ten month old with low iron. I left out the cheese (so the calcium wouldn’t inhibit iron absorption), replaced the flour with iron-fortified baby cereal, and added very finely chopped pork roast. It turned out great! A little bitter, but I expected that due to the substitutions I made. Sadly my baby didn’t like it, but like I said, she’s picky. I happily ate it for her. ;) Next time I might make it with cheese to add more flavor.Overall, an easy and healthy recipe.
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- Elysia Cartlidge says
Thanks so much for the feedback and for sharing your modifications! The most important thing is that your baby tried something new. The more exposures little ones have to different foods, the more likely they’ll be to try it in the future :) So glad you enjoyed the recipe…and yes, the cheese definitely adds a great flavour!
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- Jan says
Could I substitute flax “egg” for the eggs? My baby is allergic to eggs :(
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- Elysia Cartlidge says
Unfortunately, I haven’t had a chance to test out the recipe with flax eggs, so I’m not quite sure what the end result would be. If you do decide to try it, please keep me posted on how it turns out!
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- Samantha says
Hi! There’s a product called Just Egg that is plant based that you could try! :)
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- Elysia Cartlidge says
Awesome — thanks for the suggestion!
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- Tanner says
Absolutely delicious. I originally made this recipe as an easy meal for my 9 month old, but it ended up being one of the best breakfasts I’ve ever eaten, let alone made!Reply
- Elysia Cartlidge says
Thanks so much for this feedback! So happy the recipe was a hit with both the little ones and adults ;)
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- Kay says
Can you use almond flour instead of wheat flour??
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- Elysia Cartlidge says
The flour just acts as a bit of a thickener in the recipe so I think the almond flour would work out okay! I haven’t tried it myself, so let me know how it goes if you try it out!
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- Gabriela Cadrova says
Hello. Can I use oat flour instead please? Thank you x
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- Elysia Cartlidge says
For sure! The oat flour should work just fine!
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- Michelle says
I know this is an old post of yours but I’m glad Google led me here! We also just chopped up some raw spinach finely and threw it in the pan with the grated zucchini. Didn’t have grated cheese so cut up some Babybel wheels. Tried a bit and absolutely loved them! If baby (who usually throws all scrambled egg on the floor) doesn’t eat it, I will! Thanks!Reply
- Elysia Cartlidge says
Oh I’m so happy Google brought you here too! Love the substitutions you made. Those are some of the many reasons why I love this recipe — it’s so easy to adapt and great for both little ones and adults! Thanks so much for returning to leave a comment :)
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- Katherine says
How long can these be kept frozen?
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- Elysia Cartlidge says
These can be kept frozen for up to three months. Hope that helps!
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- Brooke says
Since stumbling on to this recipe I’ve made this at least 4x. Those frittata fingers are so delicious and healthy that it makes for a perfect breakfast or snack for the whole family.Reply
- Elysia Cartlidge says
Aren’t they handy?! We also love keeping a stash of these in the freezer because they’re so easy and delicious! So happy your family has been enjoying them. Thanks for the update! :)
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- Stephanie says
I normally don’t comment on recipes but this has been a lifesaver for the mornings since my son was 7+ months! (Going on a year & a half now and still SLAMS them).
I adapted a bit as I continued to make – doubled the batch and used a 9×13. Added ~2 more eggs in addition to doubling, and added the same qty of garlic power & paprika as the onion powder. (Add cheese & salt as optional recommends). I freeze these in squares and reheat in the microwave for 1-2 min depending on if frozen or thawed. Again, LIFESAVER!Reply
- Elysia Cartlidge says
Amazing!! So happy your little guy has been loving these fritatta fingers! Thanks so much for sharing your modifications for making a larger batch — very helpful! I appreciate you stopping by to provide some feedback :)
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- Dawn says
Hi! This recipe looks great! Curious what spinach nuggets you used? Would Dr. Praeger’s “Spinach Littles” work?
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- Elysia Cartlidge says
Thanks so much! I used frozen nuggets that just consist of finely chopped frozen spinach. The link below is an example of what I used. The problem with the Dr. Praeger’s spinach littles is that it looks like there are other ingredients added to the nuggets so it’s not just pure spinach. We’re essentially just looking for finely chopped spinach. If you can’t find the frozen spinach nuggets, you can also just cook and chop up baby spinach really finely and then add it into the egg mixture. Hope that helps!
https://www.walmart.ca/en/ip/great-value-chopped-spinach/6000001850984
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- Ix says
This was wonderful, thank you. Both baby and family loved the frittata. I added a bit of tumeric and fried the onions before adding spinach and zucchini (no onion powder at home) – still came out great. My 12 month old devoured it – will be making these regularly.Reply
- Elysia Cartlidge says
Oh I’m so happy you all enjoyed them! Love the addition of the turmeric and onions. I bet that was delicious!
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- Mariko says
This is a huge hit with my 13 month old. He’s always signing for more when he’s done and I love that it’s a quick pull out of freezer meal for him. Thank you!!!Reply
- Elysia Cartlidge says
So happy to hear your little guy is loving this recipe!! They’re definitely handy to keep in the freezer for a quick easy meal! Thanks so much for your feedback :)
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- Greta says
What size cup do you use?
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- Elysia Cartlidge says
The cup size was equivalent to 227 grams. Hope that answers your question!
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- Kristine says
How do u suggest reheating these if I decide to freeze them? And how long can they store in the fridge before going bad?
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- Elysia Cartlidge says
You can either leave them in the fridge overnight to allow them to thaw or pop in the microwave for about a minute or so if reheating. I recommend keeping them in the fridge for no more than four days. Hope that helps!
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- Jennifer Arthur says
Have you ever made it with fresh spinach that’s been put in the blinder?
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- Elysia Cartlidge says
I actually haven’t tried that yet, but I’m sure it would work just fine! You could also chop the fresh spinach really finely with a knife too! Please let me know how it goes if you decide to try it out!
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- Jennifer Arthur says
I chopped it by hand because it was less things to wash afterwards. It was fine using fresh, it got cooked in the pan anyways before mixing with the rest of the ingredients. I’m crossing my fingers my kids eat them in the morning.
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- Elysia Cartlidge says
Thanks for the update! Glad to know it worked with the freshly chopped spinach. Hope your family enjoyed them!
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