Lunchbox Veggie-Cheese Muffin Frittatas

Lunchbox Veggie-Cheese Muffin Frittatas

Carol Harrison Healthy Lunch Ideas, Recipes 2 Comments

The back to school honeymoon is over. The kids are firing off assignment due dates and some nights it seems to take f-o-r-e-v-e-r for them to finish up homework. All the while the those dinner dishes in the sink nag away like Archie Bunker, the dog does his warning scratch scratch at the front door, the empty lunch bags whine like hungry kittens and I can envision my kid’s teacher shake her head watching me at home while I hurry my kids up along with their homework… yup, yup that looks good, this needs colouring I can colour that for you, aha next question, c’mon let’s keep on going.

Those are the nights I’d breath a bit easier knowing I had a head start on lunches with these veggie-cheese muffin fritattas in the freezer. I can easily round out lunch with:

  • Milk;
  • Any fruit and veggies on hand;
  • Whole wheat pita wedges or leftover pasta or couscous tossed with a vinaigrette and a handful of frozen peas.

The kids get off to bed and the dishes can wait until I have a cup of lemon-ginger tea while patting myself on the back for keeping a well-stocked freezer.

What do you like to stock in your freezer to make packing lunches easier? Meatballs, soups, muffins?

Cheers,

Carol

Lunchbox Veggie-Cheese Muffin Frittatas
 
Prep time
Cook time
Total time
 
Dietitian’s Tip: Eggs are a great protein alternative to salty processed luncheon meats and they are less expensive too. Did you know half the protein and nearly all the vitamins and minerals are in the egg yolk?

Kids Cook!* Use this recipe to teach kids how to measure wet and dry ingredients.
Source:
Serves: 12
Ingredients
  • 2 tbsp (30 mL) butter
  • 1 small onion, finely chopped
  • ½ tsp (2 mL) dried oregano
  • ½ tsp (2 mL) salt
  • ½ tsp (2 mL) freshly ground pepper
  • 1 medium sweet red pepper, seeded and diced
  • 1 small zucchini, diced
  • 1 small tomato, diced
  • 1½ cup (375 mL) all-purpose flour
  • 2 tsp (10 mL) baking powder
  • ¾ cup (175 mL) 2% milk
  • 4 eggs
  • 2 cups (500 mL) shredded Swiss cheese
Instructions
  1. In a large skillet, heat butter over medium-high heat, add onion, oregano, salt and pepper. Cook, stirring, until onion is softened, about 3 minutes. Add red pepper and zucchini; continue cooking until vegetables are softened, about 4 minutes. Remove from heat and stir in tomatoes. Set aside.
  2. Meanwhile, in a large bowl, whisk flour and baking powder together. In another bowl, whisk milk and eggs. Stir dry and wet ingredients together. Fold in vegetable mixture and cheese. Stir gently to combine.
  3. Using a ½ cup (125 mL) measure, fill twelve paper muffin cups well sprayed with vegetable oil, placed in a muffin tin. Bake in 425°F (220°C) oven until puffed, firm and golden, about 25 minutes. Let cool slightly before removing from tin.
Notes
Frittatas will keep for 3 days in the fridge or a month in the freezer. Fill a freezer bag (label with a use-by date) in a single layer, press the air out of the bag and lay flat until frozen.



* These ideas are meant as a guide only. You know best what your child can safely manage. Make sure your child understands your rules for working in the kitchen safely and always supervise kids in the kitchen. Remember, if kids enjoy cooking they will want to do it again so have some fun.
 

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