Kale, ham and ricotta frittatas

  • 25min
  • 12
  • 96 kcal
  • Easy
  • Low sugar , 5-a-day , Gluten free
  • Dairy , milk

Per 80 g contains

96 kcal 400 kj
4%
5.5 g
7%
1.9 g
9%
3 g
3%
0.5 g
8%

of an adult's recommended intake.
Typical energy values per 100g: 500kj/120kcal

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Image of Annabel Kibble
Authored by

Nutritionist

Reviewed by Ros Jones

These easy-to-transport, veggie-packed frittatas make a great lunchbox addition for adults and children of all ages.

Made with a variety of vegetables, ham, ricotta and eggs for a protein-punch, as well as fresh herbs, these little savoury frittatas are the perfect lunchbox item. They're low in sugar, high in protein and made without gluten, making them suitable for those who have an allergy or intolerance too.

Ingredients

  • 8 eggs
    400g 15.8oz
  • Kale, chopped
    100g 4oz
  • Ricotta
    125g 5oz
    Dairy, milk
  • Lean cooked ham, chopped
    130g 5.1oz
  • Olive oil
    8g 0.3oz
  • Onion, finely chopped
    80g 3.1oz
  • 1 garlic clove, crushed
    4g 0.1oz
  • Carrots, grated
    175g 6.9oz
  • Fresh basil, chopped
    10g 0.3oz
Show all

Cooking Method

  1. Heat the oven to 180°C/160°C Fan/Gas 4 and line a 12-hole muffin tin with non-stick baking paper squares.
  2. Heat the oil in a non-stick frying pan set over a medium heat. Gently fry the onion for 2-3 minutes until softened. Add the garlic and grated carrot and cook, stirring, for 2 minutes or until the carrots start to soften. Add the kale and cook, stirring, until just wilted. Season with ground black pepper and set aside.
  3. In a large bowl, whisk the eggs and ricotta together. Add the basil, kale mixture and ham; stir well. Spoon the mixture into the prepared muffin tin.
  4. Bake for 20-25 minutes until golden, puffed and set. Set aside to cool for 5 minutes; then remove from the tin and cool on a wire rack. Serve warm or cold. Can be kept in an airtight container in the fridge for 3 days.

Nutritional Information

Typical Valuesper 100gper 80g serving
Energy
120 kcal
500 kj
96 kcal
400 kj
Fat
of which saturates
6.9 g
2.4 g
5.5 g
1.9 g
Carbohydrate
of which sugars
4 g
3.7 g
3.2 g
3 g
Fibre1.2 g
1 g
Protein9.9 g
7.9 g
Salt0.6 g
0.5 g

Eggs

An excellent source of protein, essential B vitamins and vitamin D.

Kale

There are lots of nutrients in every handful of kale, including vitamins A, C and K, manganese, copper and even calcium.

Ham

As an animal source of protein, ham provides all essential amino acids which make up protein, and also B vitamins. Ham can be high in salt, so check the label and choose a lean option with a lower salt content.

Ricotta

This soft cheese is mild in flavour and therefore often appeals to younger children. It provides essential calcium too.

I have been diagnosed with coeliac disease for around 4 months. I would say im strict on the gluten free diet including excluding may contain or produced in a factory that contains as advised and its...

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