MINI FRITTATAS WITH SEASONAL VEGETABLES

MINI FRITTATAS WITH SEASONAL VEGETABLES

Mini Frittatas with Seasonal Vegetables are a quick and healthy breakfast option, perfect for busy mornings. The mini frittatas is made with eggs, diced bell peppers and onions. These individual frittatas are rich in protein and fibre, baked in a muffin tin for easy portioning, and they are great for meal preparation. Lightly seasoned and customizable with herbs, cheese or extra vegetables, they can be enjoyed warm or cold. Naturally gluten-free, vegetarian, and dairy-free, these frittatas cater to various dietary preferences. They are made with minimal ingredients, making them an excellent choice for nutritious meals on the go.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

British

PREPARATION/TECHNIQUES

Bake, 5 ingredients or less, Prepared in Advance

OCCASION/HOLIDAY

Family Reunion, Fall, Spring, Easter, Graduation

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Quick & Easy, Vegetarian, Kid Friendly, Low Fat, Wheat / Gluten-Free

DISH TYPE

Frittata

INGREDIENTS

There are the following ingredients for Mini Frittatas with Seasonal Vegetables:

• 2 large eggs
• 2 tablespoons diced bell pepper
• 1 tablespoon chopped onion
• 1 Pinch of Salt
• 1 Pinch of pepper

FULL NUTRITIONAL INFORMATION

• Calories:2 kilocalories
• Fat:6 grams
• Saturated Fat:1 grams
• Carbohydrate:9 grams
• Sugar:6 grams
• Sodium:7 milligrams
• Fibre:6 grams
• Protein:9 grams
• Cholesterol:0 milligrams
• Calcium:3 milligrams
• Iron:9 milligrams
• Potassium:8 milligrams
• Vitamin D:0 milligrams

PREPARATION

• Preheat Oven: Set your oven to 180°C (350°F). Lightly grease one slot of a standard muffin tin or use a silicone baking cup to prevent sticking.
• Beat The Eggs: Crack the eggs into a small bowl and beat thoroughly with a fork until the mixture is well blended and lightly frothy. This aeration helps the frittatas rise and creates a fluffy texture.
• Add Vegetables: Fold in the diced bell pepper and chopped onion. Season with a pinch of salt and freshly ground black pepper. Stir gently to ensure the vegetables are evenly dispersed throughout the egg mixture.
• Fill The Tin: Pour the mixture into the prepared muffin slot, filling about three-quarters full to leave space for expansion during baking.
• Bake The Frittata: Place the muffin tin in the centre of the oven and bake for 18 to 20 minutes or until the frittata is puffed up and golden. A knife inserted in the middle should come out clean.
• Cool And Serve: Let it cool in the tin for 3 to 5 minutes before removing. Serve warm or let cool completely for storage.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

• Prepare Ingredients First: Dice your vegetables in advance and store them in the fridge to speed up morning prep.
• Use Non-Stick Moulds: Silicone baking cups or well-greased tins ensure the frittata doesn’t stick and remove easily.
• Whisk Well: Whisking the eggs properly helps incorporate air and makes the mini frittatas light and tender.
• Batch Cooking: Make several at once and store for the week. They reheat well and keep their texture.
• Customise Per Taste: Add different herbs, seasoning blends or soft cheeses to enhance flavour.
• Watch The Oven: Check a couple of minutes early, when the dish is done. Avoid overcooking to retain moisture.

VARIATIONS

• Add Cheese: Stir in 1 tablespoon grated cheddar or feta for a richer taste.
• Increase Fibre: Add chopped spinach, mushrooms or courgette for extra nutrients.
• Add Spice: Mix in a pinch of chilli flakes or smoked paprika for a flavour boost.
• Meat Lovers: Add a teaspoon of cooked diced turkey or chicken sausage for more protein.
• Dairy-Free: Skip cheese and use coconut or almond milk to lighten the texture if desired.
• Lower Cholesterol: Use 1 whole egg and 2 egg whites instead to reduce fat content.

PREPPING AND STORAGE

• Refrigeration: Once cooled, store it in an airtight container in the fridge for up to 3 days.
• Batch Preparation: Bake a tray of 6 to 12 mini frittatas at once to enjoy throughout the week. Just multiply the ingredients accordingly.
• Freezing: Wrap individually in parchment paper and freeze in a zip-top bag. Thaw overnight in the fridge before reheating.
• Reheating: Warm in a microwave for 30 to 45 seconds or a preheated oven for 5 to 7 minutes at 160°C (320°F).
• On-The-Go Tip: Pack into a lunchbox with cherry tomatoes or fruit slices for a balanced portable breakfast.