Feta and SunDried Tomato Frittata Muffins

by Vashte on September 23, 2013

gluten free, sugar free, wholefoods, weightloss, delicious, easy!!!

Frittata Muffins from Vashte

I use my food as medicine, and make sure my medicine tastes GREAT! For me, life is SO much more than time spent in the kitchen so fast food, made healthy, and fun is my way of life! I get incredibly annoyed when I am presented with poor quality foods, especially in restaurants as I have very high expectations for professionals to know what they are doing, don’t you?

Some people would consider my definition of healthy food as very ‘particular’. I find that interesting in itself, as those very same people are the ones who often present with constant illnesses such as colds, flu’s, bloating, low energy, mood swings, weight issues… and later in life more serious ailments. I think it is worth knowing what ingredients go into my body, and refusing those I know I do not digest well. When you learn just a little about food, flavours and how to make your favourite foods healthy– you get excited and interested in the subject.

What results is a healthy body and mind. More energy. Weight loss or gain depending on your situation and what your body needs right now. Improved relationships as you heal yourself from the inside out. Tasty, delicious food.. and no more microwaved, frozen dinners as your taste buds change to realise that those frozen ‘meals’ are in fact dead foods that taste like cardboard and are stuffed with sugar.

My frittata muffin recipe came about as I wanted to take a plate to my niece’s birthday. I love my frittata’s and often make them to keep in the fridge or freeze them for when I am rushing, but need to eat. Keeping backups for these inevitable events can prevent desperation at meal times resulting in blowing my healthy eating. It is far too easy these days to grab fast food made by big companies, thinking there is some nutritional benefit in it. Fact of the matter is- there is no nutritional benefit in fast food made by them. End of story.

Frittata’s to me are just quiche’s with no pastry. Pastry to me is redundant to my body. Pastry is just fat, with little to no nutritional benefit to my health needs, nor does it taste any good. So no thanks! I do, however, love the body of a quiche- so enter the ‘frittata’.

Frittata’s  made in cafe’s and restaurants tend to be filled with potatoes, sweet potatoes, pasta, and cheeses. Again, I rarely eat any of these ingredients. My body does not like them. They are cheap ingredients on which businesses can maximise profits, to your digestive detriment. So make your own! They are easy, fast and simple. Again, as with most of my recipes- there are no rules so this recipe is a guide. Add, subtract, embellish on my suggestions to make yours better, bigger, tastier!! Go for gold!

I used a muffin tin so these frittata’s are frittata muffins! They cook easily and you have bite size snacks for any time of the day! Yay! Fast, healthy food!!

Frittata Muffins from Vashte

What is in them:

  • Coconut oil for greasing the muffin tin
  • 400g premium grass fed mince
  • Chopped up veges- whatever you like! I have used onion, carrot, zucchini, baby broccoli, spinach and tomatoes. Approx 1-2 cups.
  • 12 free range eggs
  • 220g cottage cheese
  • Freshly chopped herbs. I like coriander, and I usually add cayenne pepper to aid with digestion, as well as caraway seeds
  • Option: Top with feta cheese and sundried tomatoes. If you are watching your weight, leave the topping as these frittata’s do not need the topping to be delicious. There is enough good fat in the eggs to assist with healthy weightloss. Adding feta could hinder your progress. If you are maintaining your weight- no problem, enjoy a little feta!

Frittata Muffins from Vashte

How to make them work:

  • Preheat your over to 150-180C.
  • Lightly grease your muffin tin.
  • Saute onions and brown the mince in a frying pan. Allow to cool slightly.
  • Whisk your eggs in a bowl, then add all other ingredients to the bowl.
  • Simply spoon your frittata mix into each muffin pot, ensuring you get a nice selection of all ingredients in each little pot.
  • Top with feta cheese and sundried tomatoes if you are using them.
  • Cook for approx 15- 30 minutes, depending on the strength of your oven.

Frittata Muffins from Vashte

Do not worry about them sticking to the edge. Once they are cooked properly they will come away from the edges and easily turn out onto a wire rack to cool.

This recipe makes at least 20 frittata muffins! They are best served warm. They can be frozen for later, and eaten as a snack anytime!


xx Vashte xx





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