If you are looking for something quick, easy, cheap, interesting and healthy to pop into your child’s lunchbox, then look no further than these frittata muffins. They are packed with healthy fats and protein, and if you team them with some simple raw vegetables such as carrot, celery, cucumber, radishes or avocado you’ve got a really healthy and delicious lunch. You can make these the night before and keep them in the fridge. They make an awesome breakfast too.
2 tbsp coconut oil or other good-quality fat, plus extra for greasing
½ onion, finely chopped
2 garlic cloves, crushed
6 Swiss brown mushrooms, thinly sliced
½ red capsicum, finely chopped
1 tbsp chopped flat-leaf parsley leaves
1 large handful of baby spinach leaves, roughly chopped
Himalayan salt and freshly ground black pepper
10 free-range eggs
3 tbsp nut milk or coconut milk
2 tbsp coconut flour
12 slices prosciutto
8 cherry tomatoes, cut into 5 mm thick slices
Simple garden salad, to serve
- Preheat the oven to 175C. Grease a 12-hole muffin tin with a little coconut oil.
- Melt the coconut oil or fat in a large frying pan over medium heat. Add the onion and garlic and sauté for 2 minutes. Stir in the mushrooms and capsicum and sauté for a further 3 minutes, or until tender. Add the parsley and spinach and cook until the spinach is just wilted. Season with salt and pepper and transfer the cooked vegetables to a colander to drain off the excess liquid.
- Crack the eggs into a large bowl and whisk with the nut or coconut milk and coconut flour. Season with salt and pepper, add the cooked vegetables and mix until well combined.
- Line each muffin hole with 1 slice of prosciutto, covering the base and sides completely. Spoon in the frittata mixture until level with the rim of the tin. Top each muffin with 2 slices of cherry tomato.
- Place the muffin tin in the oven and bake for 15–20 minutes, or until the muffins have risen and a metal skewer inserted in the centre of a muffin comes out clean and dry. Remove from the oven and allow the muffins to cool in the tin for 2 minutes before turning out onto a wire rack to cool completely. Serve hot with a garden salad, or chill and use for school lunches. Store in an airtight container in the fridge for 2 days.