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