Breakfast Frittata
For those of you who are always on the go…these breakfast frittatas will leave you full and satisfied, all ready to power you up for the day!
This dish is typically for breakfast, but in reality, it's versatile and can be enjoyed at any time throughout the day too.
❗️Tip: you can also use leftovers as your filling – just chop em up!
I've shared about how to calculate your protein needs. Now, here's a recipe to help you reach those goals.
Each of these muffins will provide ~7.5g of protein. If you want to increase the protein content further, you can use fillings such as tuna, chicken, etc (more ideas in the Notes section).
Enjoy exploring the recipe!
THE RECIPE
MAKES 12 MUFFINS
Ingredients
Egg Mixture:
10 eggs, beaten
2 tbsp cottage cheese
2 tsp mustard (optional)
Salt
Pepper
Filling:
~ 5 tbsp of leftovers, chopped, or the following ingredients:
100-120g brown mushrooms, chopped
1 small onion, chopped
40g sun-dried tomatoes in oil (drained), chopped
50g feta (reduced salt), crumbled
A handful of basil, roughly torn
A handful of dill, roughly torn
1 tbsp olive oil
Pepper
Directions
If you’re not using leftovers, prepare the filling by sautéing the onion, mushroom, and sun-dried tomatoes in a pan until they’re tender. Season with freshly cracked black pepper, and leave it aside to cool. I’m relying on the sun-dried tomatoes for savouriness, but if you’re using a more neutral-flavoured ingredient, you can season with some salt too
In a large bowl, whisk the ingredients for the egg mixture until well combined.
Prepare your muffin tin by lining it with silicone moulds*. Then, lay ½ tbsp of the filling mixture into each mould, topped with the fresh herbs, feta cheese, and then the egg mixture.
Don’t hesitate filling the egg mixture to the brim, just be careful when moving the tray to the oven!
Season with some pepper and pop it into the over at 190C for 18-20min, or until it is puffed up and golden brown.
Notes
This is a great recipe to use up leftovers. Just chop them up and add them to the mix! In this case since they’re already cooked, it’s even quicker to prepare as you can put the chopped leftovers directly into the muffin tin.
*If you don’t have silicone moulds, I would recommend oiling your muffin tin well to prevent it from sticking (it’s not fun washing that off!) Avoid using baking paper as the muffins will stick well to that too!
Other variations you can try:
Shredded chicken, olives, mushroom, basil
Broccoli, sun-dried tomatoes, mushroom, cheddar
Spinach, red peppers, corn, basil
Smoked salmon, kimchi, spring onion
Ham, spinach, cheddar
For ultimate convenience: tuna, corn, kimchi
Nutrition
Per Serving of 3 muffins:
Calories: 322kcal
Carbohydrates: 7.6g
Protein: 23g
Fat: 21g
Sugar: 6g
Sodium: 399.84g
Fibre: 1.9g
*Take note that the fat content for this recipe is on the higher side. So as with all things, remember to eat in moderation