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Easy-Peasy Zucchini and Tomato Frittata

Makes either 12 or 16 mini frittatas


    Eggs are such an easy and delicious way to ensure your child gets a healthy dose of protein. These gluten- and nut-free frittata cups can be made in a mini-muffin pan too, but you’ll need to reduce the baking time to 10 to 12 minutes. Whether mini frittatas or muffin size, they’re yummy and nourishing to the core. Plus, they’re just as delicious served cool out of a lunchbox as they are warm out of the oven.


    Tip: these can easily be made dairy free by omitting feta cheese or using a plant-based substitute that you can buy at your local health food store.


    Easy-Peasy Zucchini and Tomato Frittata


    • 12 large organic eggs
    • 1/2 cup (125 mL) brown rice milk
    • 1 tsp (5 mL) Italian seasoning
    • 1 tsp (5 mL) garlic powder
    • 1 cup (250 mL) grape tomatoes, halved
    • 1/2 cup (125 mL) grated zucchini
    • 1 cup (250 mL) chopped fresh spinach
    • 1/2 cup (125 mL) crumbled feta cheese


    Per serving:

    • calories97
    • protein6g
    • fat6g
      • saturated fat2g
      • trans fat0g
    • carbohydrates2g
      • sugars2g
      • fibre0g
    • sodium112mg



    Preheat oven to 350 F (180 C). Grease 12 regular muffin cups or 16 mini muffin cups with coconut oil or line with paper muffin cups.


    In large bowl, whisk together eggs, brown rice milk, Italian seasoning, and garlic powder. Stir in grape tomatoes, grated zucchini, spinach, and feta.


    Fill muffin cups about 3/4 full and place in preheated oven. Bake for 15 to 20 minutes, until frittatas have risen and are golden on top. Store in fridge for up to 5 days or in freezer for up to 3 months.


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    This recipe is part of the 5 lunchbox ideas collection.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.