Recipe

Muffin pan frittata

This muffin pan frittata recipe creates the perfect low carb meal! Fill with any leftover veges you have on hand and serve for breakfast, lunch or a fuss-free dinner with relish and a fresh side salad

By Sophie Gray
  • 15 mins preparation
  • 25 mins cooking
  • Makes 12
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This recipe first appeared in Food magazine.
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Ingredients

  • 1/2 an onion, chopped
  • 2 rashers bacon, finely chopped
  • 1 courgette, chopped
  • 1/2 a capsicum, chopped
  • 1 tablespoon olive oil
  • pinch of mixed herbs
  • pinch of dried chilli flakes
  • 1 cup spinach, chopped
  • 1 1/2 cup cooked spaghetti squash (see recipe tips)
  • 8 eggs
  • 3/4 cup milk
  • salt and pepper
  • 1 cup grated cheese
  • tomato relish and chopped spring onion, to serve (optional)

Method

  • 1
    Preheat oven to 200°C. Grease a 12-cup muffin pan with cooking spray.
  • 2
    Gently fry onion, bacon, courgette and capsicum in oil until soft. Add herbs, chilli flakes and spinach, then fold in the cooked squash. Remove from heat.
  • 3
    In a bowl, whisk together the eggs, milk and salt and pepper. Add the cooled vegetable mixture and fold in. Add the grated cheese and pour into muffin pan.
  • 4
    Bake for 20-25 minutes or until risen and golden. Frittatas will sink on cooling. Serve with relish and onion.

Notes

  • Use any vegetables you have – mushrooms or cooked leftovers work well. You can swap bacon for chorizo. - Try adding sausage, different cheeses, sour cream or deli flavours such as sundried tomatoes or olives. The frittatas make a good low carb lunch for work. - To prepare spaghetti squash, halve the squash, remove seeds and sprinkle with salt. Stand upside-down to drain for 15 minutes to release excess moisture, then wipe with paper towel. For best results, oven roast uncovered, cut-side up, at 200°C for 40 minutes. You can also microwave on HIGH for eight minutes – then continue in one minute increments until the squash ‘gives’ when gently squeezed. Remove the strands with a fork. One large cooked spaghetti squash will yield around 4 cups. PER SERVE Energy 122kcal, 511kj • Protein 9.6g • Total Fat 6.8g • Saturated Fat 3.2g • Carbohydrate 4.8g • Fibre 1.5g • Sodium 259mg