GrownUps New Zealand

Mini Mushie Frittarties

Guilt-Free Snacks by Luke Hines, Published by Plum, RRP $26.99, Photography by Rob Palmer and Mark Roper

Sometimes you need something nutritionally balanced, easy to eat and ready to go when you’re running out the door of a morning. Look no further than these mini frittatas. This is the perfect recipe to make in bulk at the start of the week, so you have these on hand for busy-morning breakfasts or snacks on the go.

Please note: Flax or chia eggs aren’t a suitable substitute for eggs in this recipe.

Ingredients

  • 2 tablespoons melted butter or coconut oil, or extra-virgin olive oil, for greasing
  • 12 eggs, whisked
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • sea salt and freshly ground black pepper
  • 1 red onion, finely diced
  • 180 g (2 cups) finely sliced Swiss brown mushrooms
  • 45 g (1 cup) finely chopped baby spinach leaves
  • 12 cherry tomatoes, quartered
  • 1 tablespoon finely chopped flat-leaf parsley leaves
  • 1 teaspoon chilli flakes

AVOCADO SMASH

  • 2 avocados, roughly diced
  • zest and juice of 1 lime
  • 1 tablespoon apple cider vinegar
  • 1⁄2 teaspoon sea salt

Method

  1. Preheat the oven to 180°C and grease a non-stick 12-hole muffin tin with your preferred fat.
  2. Place the whisked egg, garlic powder, paprika and a generous pinch of salt and pepper in a large bowl. Whisk until light and fluffy and well combined, add the onion and whisk briefly to incorporate.
  3. Pour the egg mixture evenly into the prepared muffin tin, then top with the mushroom, spinach, tomato quarters and a pinch of salt. Bake for 20–25 minutes, or until cooked through and lightly golden brown on top. Allow the frittarties to cool slightly in the tin before turning out.
  4. Meanwhile, place the avocado smash ingredients in a bowl and smash together with a fork until rough, rustic and well combined.
  5. Enjoy the frittarties warm with a dollop of avocado smash and a sprinkle of parsley and chilli flakes.

Makes 12