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Ricotta & Spinach Cups

Gluten Free | Vegetarian | Fructose Friendly

I’ve been craving a lunch recipe comprising of spinach and ricotta for a while! Don't ask why, I just have. The two ingredients make the best combo when paired together, and these cups can easily be warmed up and paired with a simple side salad.

Growing up my mum used to make a very similar recipe with filo pastry, but I've added my healthy touch using small gluten free tortillas, which fit perfectly in the muffin tray! The ricotta and feta are great additions to a vegetarian recipe for added calcium and protein, both nutrients most women don't consume enough of.

Makes 12


Packet of 12 x small corn tortillas

Extra Virgin Olive Oil (EVOO) spray

3 x 250g frozen chopped spinach, thawed

400g fresh ricotta

¼ cup spring onion (greens ends)

¼ cup fresh parsley, chopped

1 tablespoon of EVOO

1 tablespoon of garlic infused EVOO (optional)

1 tablespoon salt

1 tablespoon black pepper

1 tablespoon red chilli, chopped

½ lemon juice and rind

6 eggs, lightly whisked

50g feta, crumbled (optional)


1. Preheat oven to 180°C. Spray a 12-hole muffin tray with EVVO spray.

2. Line the tray with tortilla’s, by gently pressing a tortilla into the middle of each hole. I used the Mission Tortillas White Corn, 12 pack. The tortilla will most likely break in the process, so wrap it around the holes as best as possible.

3. Place the frozen spinach in a bowl and cover with water. Place in the microwave for 3 minutes or until completely thawed. Drain the water off the spinach using a sieve, then squeeze any excess water using your hands. This is important, as we don’t want the final ricotta and spinach mixture to be watery.

4. Mix the spinach, feta, spring onion, parsley, EVOO, garlic infused oil, chill, salt, and pepper together thoroughly in a large mixing bowl. Fold in the whisked eggs until the mixture is combined.

5. Evenly disperse each tortilla lined muffin cup with the mixture. Crumble feta on top, then place in the oven for 30-40 minutes or until the cups are set in the middle.

6. Allow to cool for five minutes before removing from muffin pan. Don’t be disappointed if the tortilla might stick to the bottom of the tray, this happened to me too!

Notes for fructose intolerant foodies

To ensure the recipe is low fodmap, only use the green ends of the spring onion and garlic ‘infused’ olive oil not ‘garlic oil’.

It is recommended that only 1 cup is consumed per meal for fructose intolerant foodies, as the recipe uses a large quantity of spinach which is not overly high in fructose, but it adds up if consuming multiple cups.

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