Reprinted from The Blood Type Diet Website (

Spinach and Feta Frittata Nests
1 vote


A easy, tasty, and portable breakfast.

Best Used By Blood Types:
  • Type B (5 beneficials)
  • Breakfast
  • Vegetable oil cooking spray
  • 1-1/3 cups frozen shredded potatoes, defrosted (I used Simply Potatoes)
  • 2 teaspoons olive oil
  • 1 small shallot, chopped
  • 1 cup packed fresh spinach, chopped
  • 4 whole eggs
  • 4 egg whites
  • 4 sun-dried tomato halves, chopped
  • 1/2 cup feta cheese
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
How to make it:
  1. Heat oven to 425°F. Coat 4 muffin kins with cooking spray. Press the potato shreds into the bottom and up the sides of each cup, then bake until golden brown, about 15 minutes. Remove the nests from the oven and allow them to cool. Meanwhile, heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into tins; bake until firm in the center, 12 to 14 minutes.

BTD Core Ingredients Analysis:

NameNotesA SecA NonABSecABNonB SecB NonO SecO Non
Potato (White/Red/Blue/Yellow)1 ,2 ,3 A A N N N A A A
Spinach/Spinach Juice4 ,5 B B N N N N B B
Sea Salt4 N N N N N N N N
Egg (chicken)4 N N N B N N N N
Tomato/Tomato Juice3 ,4 ,5 A N N B A N N N
Feta Cheese  N N B B B B N A
Olive Oil4 B B B B B B B B
Basil4 N N N N N N N B
Shallots  N N N N N N N N
Pepper (Cayenne/Red Flakes/Jal...  A A A A N N N N
Egg White (chicken)4 N N B B N N N N

BTD Variations and Substitutions Analysis:

Herb/Spice Product(s)
NameNotesA SecA NonABSecABNonB SecB NonO SecO Non
Pepper (Black/ Peppercorn) Fre...4 A N A N A N N N

Dairy Product(s)
NameNotesA SecA NonABSecABNonB SecB NonO SecO Non
Goat Cheese- N N B N B B N A

Vegetable Product(s)
NameNotesA SecA NonABSecABNonB SecB NonO SecO Non
Yam1 A A B B B B N N
Potato (Sweet)1 ,2 A N B B B B B N

[1] This recipe uses ingredients with a high glycemic index.
[2] This recipe uses ingredients which may help the body to detoxify.
[3] This recipe uses ingredients which may be high in chitinase, an allergen.
[4] This recipe uses ingredients which may help limit bacterial overgrowth.
[5] This recipe uses ingredients which may be genetically modified .

  • This recipe is low in common allergens.
  • This recipe is gluten free.
  • This recipe uses ecologically friendly ingredients.

    If an ingredient is an avoid for your blood type, then try using a BTD compliant variant/substitute or leaving the item out of the recipe.

    Please Note:
    When using any recipe, always check it for avoids and make the appropriate adjustments where necessary. The Blood Type Diet Recipe Database has been recently greatly enhanced. Also, the food lists changed somewhat a couple of years ago, and all recipes in the database may not reflect those changes in terms of the blood types for which the recipes are recommended. Volunteer Blood Type Diet Forums Members are working to review and update all the recipes to take advantage of the all the new features and food lists. Please be patient with us until the process has been completed.

    Revision History:
    • Not yet reviewed