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Courgette and cheese frittata bites recipe

Courgette and cheese frittata bites recipe

10 ratings

Rebecca Wilson, AKA What Mummy Makes, shares her healthy kids snack; cheesy courgette frittata bites. They are perfect for post-school treats or as an addition to a packed lunch. See method

  • Makes 9 bites
  • 15 mins to prepare and 20 mins to cook
  • 97 calories / serving
  • Vegetarian

Ingredients

  • oil, for greasing
  • 3 chestnut mushrooms
  • ½ medium courgette
  • 60g Cheddar, grated
  • 5 medium eggs
  • 3 heaped tbsp breadcrumbs or whizzed-up stale bread
If you don't have any Cheddar, try using another hard cheese

Each serving contains

  • Energy

    405kj
    97kcal
    5%
  • Fat

    6g 8%
  • Saturates

    2g 12%
  • Sugars

    0g 0%
  • Salt

    0.4g 6%

of the reference intake
Carbohydrate 5.4g Protein 6.9g Fibre 0.4g

Method

  1. Preheat a fan oven to gas 7, 220˚C, fan 200˚C and lightly spray a 9-hole silicone muffin tin with oil. You can also use a metal tin, but ensure you grease well with oil or butter to ensure the muffins don’t stick. 
  2. Using the coarse side of a box grater, grate the mushrooms (discarding the central stem as it comes away) and the courgette. Pick up the veg a little at a time and squeeze very tightly in both hands to remove as much liquid as you can. Transfer the vegetable pulp to a large bowl. 
  3. Add the cheese to the grated veg along with the eggs, a little black pepper and the breadcrumbs; mix well. Spoon into the prepared muffin tin and bake for 15-20 mins until the egg has puffed up and the cheese has turned golden on top. 

Tip: Freeze any leftovers for up to 3 months. You can either pop these in a lunchbox in the morning and by lunchtime they should have defrosted, or you can place in the microwave for 30 seconds – 1 minute or until defrosted and piping hot throughout. Eat warm or allow to cool and eat at room temperature.

See more Kids lunchbox recipes

Cooking for children: There are no reference intakes for children and all of these recipes are based on recommendations for an adult woman's portion size. In children of different ages, there is variation in their energy (calorie) requirements and nutrient recommendations. If you are interested in which portion size is best for your child, you can visit the School Food Standards.

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