- Serves 3 (makes 6 mini frittatas)
- Can be made in advance (keep in the fridge for a couple of days, or suitable for freezing)
- 1 of your 5 a day (2 if served with a portion of baked beans)
- Great source of protein and lower in carbohydrate
- Source of healthy unsaturated fats
- vegetarian frittatas (no beans) less than 150kcals
- vegetarian frittatas with baked beans less than 200kcals
- 2 frittatas with bacon (No beans) less than 250kcal
- 2 frittatas with bacon and baked beans less than 300kcals
- 2 tsp olive or rapeseed oil, plus extra for greasing
- 1 red pepper, deseeded and sliced
- ½ courgette, grated
- 3 spring onions, peeled and chopped
- 30g frozen peas
- 4 large eggs, beaten
- 40g Feta cheese
- (Optional) 3 rashers of smoked bacon, fat removed
- (Optional) 1 large tin or baked beans
- Preheat the oven to gas 4, 180°C, fan 160°C. Grease 6 holes of a muffin tin and put a disc of baking paper in the bottom of each.
- Heat the olive oil in a small frying pan over a medium heat. Add the red pepper and spring onion and cook for 4-5 minutes, stirring frequently to prevent the vegetables catching on the bottom of the pan. Remove from the heat and stir through the frozen peas.
- If using bacon, grill or dry fry it until it is cooked to your preference, then chop into small pieces.
- In a large bowl, whisk the eggs, then add the cooked vegetables peppers, feta, grated courgette (and bacon if using) along with some black pepper. Gently stir to combine the mix, then divide the mixture evenly between the prepared muffin holes.
- Bake for 18-20 minutes, until the frittatas are set and golden. Remove from the oven and leave to cool slightly, before releasing from the tin.
- Either serve immediately or store in a plastic container.
- Can be enjoyed on their own either hot or cold, but also work well when served hot with baked beans
Tip: look out for reduced salt and sugar baked beans to avoid hidden nasties!