Overview
Mini Vegetable Frittata Cups
By Amy // Posted Sept 10, 2022 // Category Savoury
My Mini Vegetable Frittata Cups have been made using seasonal spring vegetables that are at their freshest and most flavourful. I used some pumpkin, broccoli, and peas as my combination of vegetables.
Single portion frittatas are easier to portion and serve. I really liked how the broccoli and peas were still on the crunchy side. The pecorino added a nice creamy cheesiness, and not to mention the nice complex spiciness from the nutmeg.
With some salad on the side, they’d make the perfect lunch to serve as a special lunch or to take to work/school. You could easily double the recipe and freeze some for a rainy day.
Make sure you look at my tips below to see what other combinations you can use.
Check out my favourite savoury recipes.
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tips
1. Ingredients
Feel free to change the pumpkin to another root vegetable. Root vegetables are a great carbohydrate addition to frittatas. You can change the vegetables you add, but I think it’s good to be wary about the water content in the vegetables so that your frittata doesn’t get too soggy. For example, spinach, zucchinis, and mushrooms can leach out quite some liquid when cooking. If you don’t have pecorino cheese, I’d recommend that you use some sharp cheddar, feta, Gruyere or parmesan instead. Make sure your eggs are at room temperature so that it doesn’t alter the baking time. To make the frittata more decadent, I’d recommend replacing the milk with some cream.
2. Equipment
You need a baking tray, baking paper, and a jumbo muffin tin. I got my muffin tin from Big W, it is a Wiltshire 6 cup (9cmx4cm) jumbo muffin tin. You also need either a large liquid measuring jug or a large mixing bowl, and a grater.
3. Other flavour combinations
Using around 3 kinds of filling, with around 1 cup of each kind, you can make a wide range of frittatas. I always recommend using seasonal produce, so take a look at what’s available each season. Some other classic flavour combinations can be – broccoli potatoes spring onion / cherry tomatoes, capsicum, basil / goats cheese, sundried tomatoes, zucchini, pumpkin, / mushroom baby spinach parmesan. It’s also a great way to use up any leftovers in the fridge!
4. Turn it into a large frittata
Oven bake – You need to use a cake tin or tart tin (30cm,12inch) that doesn’t have a loose bottom. You would make it in the same way as the recipe for the mini frittatas, but with the ingredients just placed into one baking dish. Same as the skillet method, bake for around 25-30 minutes.
Preheat the oven to 200C (390F) and line a baking tray with baking paper. Spray a large muffin tin (cup size 9cm x 4cm, 6 cups in total) generously with some neutral oil.
Prepare the fillings. Dice a pumpkin into 1 cm (0.4inch) cubes and toss in oil olive, salt and pepper. Place onto the prepared baking tray and bake for 20 minutes once the oven is preheated. Remember to reduce the oven temperature to 180C (355F) once the pumpkin comes out. Cut just the florets of the broccoli, rinse in cold water, then cut into small pieces. Grate the pecorino cheese and set aside.
Prepare the egg mixture. Crack 8 eggs into a large liquid measuring cup (to make it easier to pour) or a large bowl. Add ¾ of the grated pecorino cheese, ¾ of the chopped parsley, milk, nutmeg and add salt/pepper to your liking. Whisk the ingredients together thoroughly.
Start assembling the frittata. Place the roasted pumpkin into the oiled muffin tin holes as the bottom layer of the frittata. Then place the broccoli and peas on top of the pumpkin in each of the muffin holes. Pour the egg mixture evenly into each muffin hole. Sprinkle the remaining pecorino cheese on top. Bake (at 180C/355F) for around 25-28 minutes, you’ll know the frittata is done when you lift out one frittata and no egg spills out of the bottom.
Let cool for around for around 5 minutes and sprinkle some of the remaining parsley on top before serving warm. Once cooled, place in an airtight container in the fridge for up to 4 days.
Ingredients
Directions
Preheat the oven to 200C (390F) and line a baking tray with baking paper. Spray a large muffin tin (cup size 9cm x 4cm, 6 cups in total) generously with some neutral oil.
Prepare the fillings. Dice a pumpkin into 1 cm (0.4inch) cubes and toss in oil olive, salt and pepper. Place onto the prepared baking tray and bake for 20 minutes once the oven is preheated. Remember to reduce the oven temperature to 180C (355F) once the pumpkin comes out. Cut just the florets of the broccoli, rinse in cold water, then cut into small pieces. Grate the pecorino cheese and set aside.
Prepare the egg mixture. Crack 8 eggs into a large liquid measuring cup (to make it easier to pour) or a large bowl. Add ¾ of the grated pecorino cheese, ¾ of the chopped parsley, milk, nutmeg and add salt/pepper to your liking. Whisk the ingredients together thoroughly.
Start assembling the frittata. Place the roasted pumpkin into the oiled muffin tin holes as the bottom layer of the frittata. Then place the broccoli and peas on top of the pumpkin in each of the muffin holes. Pour the egg mixture evenly into each muffin hole. Sprinkle the remaining pecorino cheese on top. Bake (at 180C/355F) for around 25-28 minutes, you’ll know the frittata is done when you lift out one frittata and no egg spills out of the bottom.
Let cool for around for around 5 minutes and sprinkle some of the remaining parsley on top before serving warm. Once cooled, place in an airtight container in the fridge for up to 4 days.
Servings 6
- Amount Per Serving
- Calories 171
- % Daily Value *
- Total Fat 9.9g16%
- Saturated Fat 5.3g27%
- Cholesterol 232mg78%
- Sodium 402mg17%
- Potassium 272mg8%
- Total Carbohydrate 7g3%
- Dietary Fiber 1.7g7%
- Sugars 3.1g
- Protein 12.8g26%
- Calcium 13%
- Iron 11%
- Vitamin D 103%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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