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
Ingredients
- 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
Nutrition
Per serving:
- calories97
- protein6g
- fat6g
- saturated fat2g
- trans fat0g
- carbohydrates2g
- sugars2g
- fibre0g
- sodium112mg
Directions
01
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.
02
In large bowl, whisk together eggs, brown rice milk, Italian seasoning, and garlic powder. Stir in grape tomatoes, grated zucchini, spinach, and feta.
03
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.
Joy McCarthy, RNCP, CNP
Joy McCarthy, RNCP, CNP, is a holistic nutritionist and best-selling author of Joyous Health and Joyous Detox (Penguin Canada, 2014 and 2016).
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