I know these are not a new thing – in fact you probably see egg muffins all over the internet these days. But the reason why everyone is making these little frittata bites, is that they are easy, healthy, tasty, filling and inexpensive. They’re also wonderfully flexible – you can pack them with just about any filling depending on what you have in the fridge!
I personally find these perfect for packed lunches at work. I generally whip up a batch of 12 and they last me 4-5 days worth of lunches. I pack them up with a side salad, some avocado and a chilli tahini dressing and give everyone at work food envy!
These also make lovely buffet items, canapés for parties, or grab-and-go breakfasts.
Yield: makes 12 muffins
Prep time: 10 minutes
Total cooking time: 30 minutes
Please note: you can put just about anything in these frittatas, from beans, to potatoes, to meat, to a stir fry mix, and season them to your heart’s content. The only thing that needs to stay the same is the addition of eggs, so feel free to use my recipe as a guide but also get creative with the ingredients you have at home!
6 large free-range eggs
½ red onion (finely chopped)
1 cup cooked lentils
1 small eggplant (diced)
½ red/green capsicum (diced)
1 salad tomato (diced)
Handful mushrooms (sliced)
Handful green beans (cut into 1-inch strips)
Refined coconut oil/olive oil for cooking
1 hot chilli/ tsp chilli flakes
3 cloves garlic (finely chopped)
2 tsp garlic powder
Salt and Pepper
Turn the oven to 200°C. Use a little coconut oil to grease a 12-cup muffin tray and leave to one side.
Heat a tablespoon of oil in a large frying pan. Cook the onion for a minute or two until it begins to soften.
Add the eggplant with a decent sprinkle of salt and mix well.
Add the green beans, garlic, chilli, capsicum, mushrooms and tomato, and stir fry for a further 2 minutes until all the vegetables start to soften up. Finally add the cooked lentils and the rest of the seasoning, turn the heat right down while you prepare the egg mixture.
Take a large mixing bowl, crack 6 eggs into it with plenty of salt and pepper, and a little extra garlic powder and chilli flakes and whisk until smooth.
Fill the muffin cups 2/3 full with the sautéed vegetables and then pour the egg mixture on top, allowing up to a cm of height for them to rise. Crumble a little feta into each of the cups and then cook in the oven for about 15 minutes until cooked through.
Remove from the oven and leave to cool for 5 minutes or so before popping them out.
These keep extremely well, in a container in the fridge for up to 5 days.