Pumpkin & Feta Mini Frittatas
Prep: 20 mins
Cook: 40 mins
Serves: 6
0
0
These mini frittata are great for brunch, a picnic or as a party canapé.
2

Ingredients

  • olive or canola oil spray
  • 1 leek (white part only), cut lengthways and finely sliced
  • 600 g pumpkin, peeled and cut into 1cm cubes
  • 6 eggs, lightly beaten
  • 3/4 cup reduced-fat milk
  • 95 g reduced-fat feta cheese
  • 1/3 cup basil leaves, chopped
  • small green salad, to serve

Method

  1. Preheat oven to 200°C (180°C fan forced).
  2. Spray a 12-hole, ½-cup capacity muffin pan with oil. Spray a non-stick frying pan with oil and place on medium heat.
  3. Add leek to frying pan and cook for 3 minutes, stirring occasionally, until softened.
  4. Add pumpkin, spray with oil and stir to coat vegetables. Add ½ cup water, cover pan and steam for 10 minutes until just tender.
  5. In a medium sized jug, whisk together eggs and milk; season with black pepper.
  6. Remove pumpkin mixture from heat and stir through feta and basil.
  7. Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. Carefully pour over egg mixture to almost fill muffin holes. Bake for 25 minutes, or until firm and golden.
  8. Cool in the pan for 5 minutes before turning on a wire rack.
  9. Serve warm or cold with a green salad.

Hint
Frittatas make a nutritious finger food for toddlers and are perfect packed in your child’s lunchbox.


Variation: Vary vegetables to include any combination of diced sweet potato, peas, corn kernels, chopped mushrooms, spinach, asparagus or semi-sundried tomatoes, or even leftover roast vegies.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

More tips

Start to LiveLighter today

Become a member for free and receive your personalised meal plan.

Learn more

Nutrition Information

per serving per 100g
Energy 1002 kJ 361 kJ
Protein 14.3 g 5.2 g
Fat, total 13.6 g 4.9 g
— saturated 4.1 g 1.5 g
Carbohydrate 12.8 g 4.6 g
— sugars 10.2 g 3.7 g
Sodium 260.2 mg 93.9 mg
Fibre 5.5 g 2 g

Member comments & rating

Log in or sign up to join the discussion.

Comments (2)

  • LiveLighter

    Hi Rebekah, I haven't tried freezing these, but I reckon it would be ok. Based on some internet searching, I think defrosting in the fridge (rather than microwaving from frozen) would be the way to go. I'd be very keen to hear how they turn out and your favourite defrost method! Cheers, Anne
    LiveLighter
    Posted on: 23 Oct 17

  • Avatar

    would these freeze okay?
    Rebekah Robson
    Posted on: 20 Oct 17

Rating (0 ratings)

0




You might also like

Citrus Coleslaw

Citrus Coleslaw

Impress your guests by serving this coleslaw with a difference.

Bean Balls

Bean Balls

The sweetness of the peas and carrots makes this a tasty and vegie-packed version of felafel

Spinach & Cheese Rolls

Spinach & Cheese Rolls

These rolls have a party-feel and are packed full of veg!

Creamy Vegetable Soup

Creamy Vegetable Soup

An easy way to eat more vegetables in cooler weather.