This recipe is one I’m particularly excited to share, because it’s for my favourite meal of the day (breakfast – sure what else would you expect from an early bird!), and it’s one with a difference! In a big move from my ‘oats for breakfast’ manta, I decided recently it was time to mix up my morning meal prep, and this sort of egg-based recipe had been high on my ‘must make’ list for ages!
These frittata muffins are quick to make, super tasty, and packed with veggie goodness too! They’ll keep in the fridge for 3-4 days from my experience, and tasted just as good re-heated! This recipe is the savoury part to the second ingredient (EGGS!) in the ‘Plant Slant’ recipe collaboration series brought to you from myself and my good friend and trainee dietitian Cliodhna (@fuelingthefitlife on Instagram!). The first recipe was the delicious Egg White Oats by Cliodhna, and we hope you loved that one as much as we do! Our first ingredient in the series, chickpeas, was a massive hit with my Chocolate Chip Chickpea Blondies and Cliodhna’s Baked Falafel, so it’s time for eggs to take the spotlight!
Eggs are a fantastic food – a nutrient dense choice at any time of day, as they are a complete source of protein (meaning they contain all nine of the essential amino acids we cannot synthesise ourselves and therefore need to get from our diet), as well as being a source of important vitamins (e.g. B2, B6, B12 and our fat soluble vitamins A, D, E and K) and minerals. While they aren’t a ‘plant-based’ food, we wanted to include them in our ‘Plant Slant’ series as they’re a favourite ingredient of ours, and our recipes using them have a plant focus too!
Recipe (Makes 8 Muffins, or 2-3 Servings)
- 1 tbsp extra virgin olive oil
- 1 small garlic clove
- 1 tsp dried basil
- 1/2 red onion
- 80ml of Milk of choice
- 4 whole eggs
- 1 red bell pepper
- 5 button mushrooms, stems removed
- 1 handful of spinach leaves, torn into small pieces
- 40g of feta, crumbled
- Pre-heat the oven to 180C (fan oven). Spray a muffin baking tray with cooking spray or grease the inside with the olive oil.
- Crack the eggs into a bowl, whisk together and add the milk, then set aside.
- Wash and dice up the vegetables – you want them in very small chunks for the muffins. Add the vegetables to a larger mixing bowl and pop the spinach in too.
- Finely mince the garlic clove, and add this with the basil to the egg/milk.
- Pour these wet ingredients into the larger bowl, and stir everything until the vegetables are coated in the egg mixture.
- Using a large spoon, scoop the muffin mix into each dip in the tray. I find it easiest to spoon out the veg first, then with the liquid left behind ensure each muffin spot is filled to 3/4 full.
- Bake in the oven four approximately 30 minutes. At this stage, stick a fork into the centre of one of the muffins to ensure it’s set. If so, you’re done! If not, give them another five minutes.