These Mini Breakfast Frittatas comes in three different variations these Frittatas are also quick and easy to prep! They are also perfect for lunch & dinner, served with a tasty salad with some Avo… YUM!
Grab-and-go Mini Breakfast Frittatas Three ways
INGREDIENTS
Frittata Egg Base:
*8 Large Eggs
*¼ cup of good quality milk / non-dairy milk of your choice
*1 tsp. Salt
*1 tsp. Pepper
Tip: Use free-range, organic, local and fresh where possible
VARIATION 1 – Caramelised Onion, spinach and feta with a sweet potato crust:
*1 Medium Red Onion
*2 cups of Fresh Baby Spinach or Swiss Chard
*⅓ cup of grated parmesan cheese
*100-200g of Feta cheese (one to two blocks)
*1 Tbsp. of Italian Herb seasoning
*2 Tbsp. Olive oil
*1 Tbsp. Balsamic Vinegar
Optional – Sweet potato crust:
*1 large sweet potato
*Olive oil
*Salt and pepper to taste
VARIATION 2 – Prosciutto, Parmesan and Mushroom:
*1 Tbsp. fresh chopped Mint
*1 Tbsp. fresh chopped Parsley
*1 Tbsp. fresh chopped Chives
*1 Tbsp. fresh Thyme
*1 tsp. dried mixed herbs
*50g Prosciutto/ Parma Ham
*Parmigiano-Reggiano Cheese (A block to be grated and shaved)
*250g sliced mushrooms
*½ Medium onion
*1 Tbsp. Crushed garlic
*Salt and pepper to taste
VARIATION 3 – The Classic: bacon, red pepper, tomato, onion and coriander:
*½ Medium onion
*125g Cherry tomatoes
*125g Bacon Bits
*100-200g Feta cheese (One-two blocks)
*½ Medium Red pepper
*Handful of Fresh Coriander
*1 Tbsp. Olive oil
*Salt and pepper to taste
METHOD
1. Preheat the oven to 180°
2. Grease your muffin tray with olive oil/butter/coconut oil or baking paper For the Frittata Egg base:
3. Whisk all the ingredients together in a mixing bowl and set aside
VARIATION 1 – Caramelized Onion, spinach and feta with a sweet potato crust:
Sweet Potato crust:
1. Grease your muffin tray with a sprinkle of olive oil
2. Peel and grate your sweet potato
3. Place approximately 2 heaped tablespoons of grated sweet potato into each muffin tray compartment and pat down to make a flat base layer
4. Sprinkle with olive oil, salt and pepper
5. Cover your tray with foil and pop into the oven to cook and crisp for 20 minutes
6. Once it is done, using a fork, compact the cooked sweet potato and leave to cool for 10 minutes Frittata filling:
Slice your red onion into medium slices:
1. Drizzle your olive oil into a pan and fry your onion on med-high heat until they start to soften and caramelize
2. Drizzle and stir balsamic vinegar into the caramelized onions and leave to simmer for 2 minutes.
3. In a bowl mix together your caramelized onions, feta, grated Parmesan, spinach (torn into small bite-sized pieces) and Italian seasoning
4. Pour your Frittata egg base mixture into the same bowl and stir it all together
5. Once the sweet potato crust has cooled, pour your egg filling into the muffin tray – do not fill right to the top of the compartment as the egg mixture will still rise and spill over the edges
6. Place your muffin tray onto a flat oven tray (incase the egg mixture spills over while cooking) and place in the oven to cook for 20 minutes or until set and golden brown
7. Allow to cool before removing the frittatas from the tray
8. You can take some left over feta and caramelized onions and just sprinkle over the top of your frittatas for extra flavour and decoration
9. ENJOY!
VARIATION 2 – Prosciutto, Parmesan and Mushroom:
1. In a saucepan sautéed your mushrooms with the olive oil, crushed garlic, mixed herbs and onions on a medium heat until soft and browned and place in a mixing bowl
2. Chop all your fresh herbs and add to the mixing bowl
3. Grate 40g (or as much or s little as you like) of Parmesan cheese and toss in the bowl with the rest of the ingredients and mix
4. Pour your Frittata egg base into the mixing bowl and stir it all together
5. Pour your egg filling into the muffin tray. Do not fill to the top of each compartment as the egg mixture will still rise and spill over the edges
6. Tear about half of your prosciutto and drape over each frittata and then using a spoon gently push the prosciutto into the egg filling
7. Place your muffin tray onto a flat oven tray (incase the egg mixture spills over while cooking) and place in the oven to cook for 20 minutes or until set and golden brown
8. Allow to cool before removing the Frittatas from the tray
9. Tear the remaining Prosciutto and drape over the top of each cooked Frittata
10 Finish off with a beautiful shaving of Parmesan cheese
11. ENJOY!
VARIATION 3 – The Classic: bacon, red pepper, tomato, onion and coriander:
1. Fry your bacon bits up in a saucepan on high heat to get some lovely colour and crispy bits
2. Sautéed the tomatoes and onions with olive oil, salt and pepper on a medium heat for about 5-10 minutes until the tomatoes and onions start to go soft
3. Cut the red pepper and feta cheese into cubes and then put all the prepared ingredients into a mixing bowl
4. Tear the coriander leaves into the mixing bowl
5. Pour your Frittata egg base mixture into the same bowl and stir it all together
6. Pour your egg filling into the muffin tray. Do not fill up to the top of each compartment as the egg mixture will still rise and spill over the edges
7. Place your muffin tray onto a flat oven tray (incase the egg mixture spills over while cooking) and place in the oven to cook for 20 minutes or until set and golden brown
8. Allow to cool before taking the Frittatas out of the tray
9. ENJOY!
YOU COULD WIN!
Healthy Girl is giving away an amazing hamper that will include a set of three HG therabands, 30-minute consultation with Healthy Girl and HG Foods to the value of R1500!
Here’s what you need to do:
1. Look out for the Healthy Girl post on our Instagram page (Post will be posted anytime around the 21 May – 25 May)
2. Like and comment on the W&H X Healthy Girl Foods post: Tell us what you’re favourite Healthy Girl snack!
3. Follow Healthy Girl Foods & Healthy Girl on Instagram: Healthy Girl foods (click!) & Healthy Girl (click!)
4. Use the hashtag: #healthygirl & #healthygirlfoods
Disclaimer: Competition runs until 30 June 2021 | Ts&Cs apply | Location: SA
[Writer & Recipe Creator: Healthy Girl]
