Description
Savory Mediterranean-style prawn frittatas in muffin tins offer a delightful twist on traditional egg dishes. Packed with fresh herbs, succulent prawns, and a golden crispy edge, these individual portions promise a gourmet breakfast or brunch experience you’ll crave again and again.
Ingredients
Scale
Main Ingredients:
- 6 large eggs
- 12 medium prawns (peeled and deveined)
- ½ cup grated cheese (cheddar, mozzarella, or Parmesan)
Vegetables and Herbs:
- ¼ cup diced red bell pepper
- ¼ cup chopped spinach or kale
- 2 tablespoons fresh parsley or chives (optional)
Liquid and Seasoning Ingredients:
- ¼ cup milk or cream
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Non-stick cooking spray
Instructions
- Prepare the cooking vessel by coating a 12-cup muffin tray with non-stick spray and heating the oven to 375F (190C).
- Sizzle prawns in a skillet with olive oil over medium heat, cooking until they transform into a delicate pink hue. Transfer the seafood to a plate and allow minimal cooling.
- Create a smooth egg base by vigorously whisking eggs with milk, seasoning with salt and pepper until thoroughly integrated.
- Distribute chopped bell peppers, shredded spinach, and grated cheese evenly across muffin compartments. Position a single prawn in each pocket.
- Cascade the whisked egg mixture into each compartment, filling approximately three-quarters of each cup’s volume.
- Transfer the muffin pan into the preheated oven, allowing the frittatas to bake until they become perfectly set and develop a golden-brown exterior, roughly 12-15 minutes.
- Extract the frittatas from the oven and permit them to rest for several minutes. Gently loosen edges with a knife or spatula before removing.
- Present the frittatas while warm, optionally garnishing with freshly chopped parsley or delicate chives for an elegant touch.
Notes
- Prevent Seafood Overcooking by sautéing prawns just until they turn pink, ensuring tender and juicy texture without becoming rubbery.
- Customize Frittatas by swapping prawns with ham, chicken, or tofu for different dietary preferences and protein options.
- Enhance Nutrition by adding extra vegetables like zucchini, mushrooms, or kale to increase fiber and micronutrient content.
- Meal Prep Friendly as these frittatas can be stored in the refrigerator for 3-4 days, making them perfect for quick breakfasts or snacks.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast, Snacks
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 210
- Sugar: 1 g
- Sodium: 320 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 18 g
- Cholesterol: 360 mg