These simple and yummy frittata cups are a great high-protein snack on the go, and the best part is that they’re totally customisable for most diets. These ones are naturally dairy free, and you can easily make them vegetarian by replacing the chicken with alternative protein sources or more veggies.
Time:
Preparation: 10 minutes
Cooking: 30 minutes
Total= 40 minutes (+ cooling)
Serves: 3 (makes 6-8 cups)
Ingredients:
50 g x petit pois
100 g x frozen spinach
4 x medium eggs
40 g x dairy free cheddar cheese
120ml x soya milk
3 x slices roast/ precooked chicken
Dairy free butter (to grease the tin)
Salt and pepper to taste
Instructions:
- Preheat the oven to 170 degrees, or about 160 degrees if using a fan oven.
- Boil the spinach for 2 minutes, drain and leave to cool. Meanwhile, cook the petit pois for 4-5 minutes, drain and set aside.
- Grate the cheese into a bowl and cut the roast chicken into small cubes.
- Place the eggs, milk and cooled spinach into a blender and pulse until well combined and no large chunks of spinach remain.
- Add most of the cheese and season with salt and pepper. Pulse gently until combined.
- Grease a muffin tin with butter and kitchen paper.
- Place a teaspoon or so of petit pois and diced chicken into each section of the muffin tin.
- Carefully pour the egg spinach mixture over the chicken and peas until each muffin cup is full.
- Sprinkle the remaining cheese on top of each muffin.
- Carefully transfer the muffin tray onto the middle shelf of the oven and bake for 20-25 minutes until golden and cooked through, or until a skewer comes out clean.
- Leave the muffins to cool in the tin for about 10 minutes before serving alongside salad, potatoes or whatever else you fancy!
Me and My Crohn's 