Smoked Salmon Frittata Cups

These are the ultimate convenience food — the perfect grab-and-go option for those wanting to eat healthily! Play around with vegetables and make your own version by using your favourite seasonal veggies.

Serves 4 (3 frittata cups per serve)


6 eggs
¼ tsp salt
Pinch of cayenne powder (optional)
3–4 Tbsp chopped fresh herbs (e.g. parsley, chives, basil) (optional)
3 cups boiled, baked or steamed vegetables, roughly chopped (about 400g worth e.g. kale, pumpkin, kumara, carrots, peas, broccoli)
200g smoked salmon, roughly diced
1/2 cup cherry tomatoes, cut into quarters

To serve (optional)

Handful leafy greens or sauerkraut


Preheat oven to 180°C. Line a 12-hole muffin tray with cupcake cases or lightly grease using olive or spray oil.

1. Add eggs, salt and cayenne to a bowl and whisk until smooth. Add all remaining ingredients, season well with freshly ground black pepper and mix to combine.

2. Use a ¼ cup measure to scoop out mixture and pour into muffin tray, dividing evenly between cups.

3. Bake for 25–30 minutes, until cooked through and golden on top. Turn tray once to ensure even cooking.

To serve, serve three frittata cups on a plate with leafy greens or sauerkraut on the side (if using).

Nutritional Info (3 cups per serve)
Energy (kJ): 944
Energy (Cal): 226
Carbohydrate (g): 12.7
Protein (g): 23.1
Fat (g): 8.7
Saturated Fat (g): 2.1
Sugars (g): 4.6

Keen for toasty ideas — check out our Smashed Avo on toast.

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