Preparation time is 20minutes
Cook time is 25minutes
Total time is 45minutes
Serve is for 1 people
Difficulty level: 3 out of 4
10 Ingredients
- 2tablespoons milk
- 200grams Greek style yoghurt (for snack)
- 2teaspoons sunflower seed kernels (for snacks)
- 30grams cheese block
- 1tablespoons hummus
- 3 eggs
- 1teaspoons honey, for snacks
- 3/4 cup pumpkin, cleaned & trimmed
- 12grams brown rice crackers no added salt (approx. 9 crackers)
- 1 mandarin (for snack)
Nutrition per serving
3450kJ
Protein
47.0grams
Sugars
30.0grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 5
Preheat oven to 180°C.
Step 2 of 5
Lightly grease and line the base of 4 holes of a 12-cup muffin pan with a round of baking paper.
Step 3 of 5
Whisk 3 free range eggs and 2 tbs full cream milk together in a medium bowl. Stir in 3/4 cup (90g) grated Kent pumpkin and 30g grated Cheese. Spoon mixture into prepared muffin holes.
Step 4 of 5
Bake for 20-25 minutes or until filling is set, puffed and golden. Set aside to cool completely.
Step 5 of 5
Pack 2 frittatas next to frozen drink or cool brick in lunch box to keep cool. Snack 1: Serve 9 rice crackers with 1tbs hummus. Snack 2: Place yoghurt in a small airtight plastic container, top with sunflower seeds and drizzle with the honey.
note: pumpkin frittata recipe serves 2
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