Courgette and goat’s cheese mini frittatas

This delicious courgette and goats cheese mini frittata recipe is low cost and easy to make. Vegetarian and gluten free, they make a great snack for the kids' lunchbox and they freeze well. With plenty of fibre, they are also a great healthy breakfast or morning snack.

Serves: 12

Time to make: 40 mins

Hands-on time: 20 mins

Ingredients

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2 teaspoons olive oil
2 medium red onions, thinly sliced
2 medium courgettezucchiniXszucchini, summer squashX, coarsely grated, squeezed of excess moisture
¼ cup finely chopped chives
6 eggs
½ cup skim milk
¼ cup walnuts, chopped
50g soft goat’s cheese, crumbled

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Instructions

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1 Preheat oven to 180°C. Grease a 12-hole (¹/³-cup capacity) non-stick muffin pan. Line bases with circles of baking paper.

2 In a large non-stick frying pan, heat oil over medium. Cook onion, stirring, for 15 minutes, or until golden and lightly caramelised. Stir in courgette and half of the chives. Remove from heat.

3 In a large jug, whisk eggs and milk. Divide courgette mixture among prepared muffin holes. Pour over egg mixture. Scatter over walnuts and cheese. Bake for 20 minutes, or until just set. Leave to cool in the pan for 5 minutes, then turn out onto a wire rack. Serve frittatas sprinkled with remaining chives.

HFG tip

You can store frittatas in an airtight container in the fridge for up to three days.

For a balanced breakfast, enjoy 3 of these protein-rich frittatas, a piece of fruit and some yoghurt for extra fibre and calcium.

Nutrition Info (per serve)

Calories 164cal

Kilojoules 690kJ

Protein 11g

Total fat 11g

–Saturated fat 3g

Carbohydrates 5g

–Sugars 5g

Dietary fibre 2g

Sodium 130mg

Calcium 110mg

Iron 1.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.