Posted on June 18, 2014 by Jenny Cromack

Here are some healthy frittata recipes you can enjoy warm or cold. They can be make in bulk and stored so no excuses no to have breakfast or lunch prepared

Asparagus, Feta & Pea Frittata With Roast Tomatoes
Kcal 309, protein 18g, carbs 8g, fat 23g

Ingredients

• ½ bunch asparagus spears cut into 5cm pieces
• 100g frozen petits pois or peas
• 50g feta cheese
• 1 tbsp freshly chopped mint
• 3 large eggs, beaten
• 1 organic balsamic vinegar
• roasted cherry tomatoes
• green salad, to serve

Method
1. Heat oven to 180C/160C fan/gas 4. Put a little olive oil in a small shallow ovenproof dish. Place in the oven to heat for 2-3 mins, add the asparagus and peas to the hot oil and gently toss to coat. Return to the oven for 2 mins, then remove from the oven and crumble over the feta.
2. Meanwhile, beat the mint into the eggs and season with a little ground black pepper. Remove the dish from the oven and pour over the eggs, then bake for 15 mins until the eggs have set.
3. Meanwhile, drizzle the balsamic glaze over the roast tomatoes. Serve the frittata with the balsamic tomatoes and salad .

 

Tomato, Ricotta and Spinach Fritatta

Kcal 236, protein 16g, carbs 7g, fat 16g  sat 3g

Serves 4

Ingredients

• 1 tbsp olive oil
• 1 large onion
• 300g cherry tomatoes
• 100g spinach leaves
• small handful basil leaves
• 100g ricotta
• 6 eggs, beaten
• Salad for serving

Method

1. Heat oven to 200C/180C fan/gas 6. Heat oil in a large non-stick frying pan and cook the onion for 5-6 mins until softened and lightly golden. Add the tomatoes and toss for 1 min to soften.
2. Remove from the heat, add the spinach leaves and basil, and stir together to wilt a little. Transfer all the ingredients to a greased 30cm x 20cm rectangular baking tin. Take small scoops of the ricotta and dot over the vegetables.
3. Season the eggs and beat well, then pour over the vegetables and cheese. Cook in the oven for 20-25 mins until pale golden and set. Serve with salad.

Spinach & Courgette Frittata

Kcal  211, protein 15g, carbs 6g, fat 15g  sat 3g

Ingredients 

• 1 onion, sliced
• 1 tbsp olive oil
• 1 tsp dried chilli flakes
• 350g courgettes, sliced
• 200g bag spinach
• 125g ricotta
• 6 medium eggs

1. Fry onion in oil in a large ovenproof frying pan until soft. Add chilli flakes and courgettes, and cook for 5 mins more.
2. Tip spinach into a large colander and pour over a kettle of boiling water. Cool under cold running water, then squeeze dry. Scatter spinach into the pan, then dot over ricotta.
3. Heat the grill to high. Beat eggs with seasoning, pour into the pan and cook until almost completely set. Finish under the grill for 3 mins or until golden and cooked through.