My partner isn’t big on sweets, and having too many granola bars and regular muffins as mini-meals/snacks starts to get to her. She found a savoury muffin recipe and I ran with it to give it a try. What a super protein-packed mini-meal! It’s like a little ham and cheese sandwich in a muffin!
(This is not my photo, and it’s not even the same muffins, but mine looked very similar. You get the idea.)
Healthy Epicureans, 2012.
2 tablespoons butter
1 chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
1 medium zucchini grated or matchsticks
1 medium tomato chopped
4 ounces chopped ham (about 1/2 cup)
1 1/2 cups white whole wheat flour
2 teaspoons baking powder
3/4 cup 2% milk
2 cups Cheddar cheese shredded
Heat butter over medium-high heat in a large skillet. Add onion, oregano, salt and pepper. Cook, stirring, until onion is softened, about 3 minutes. Add zucchini; continue cooking until vegetables are softened, about 4 minutes.
Remove from heat and stir in tomatoes and ham (or smoked turkey). Set aside.
In a large bowl, mix 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.
Fill 12 muffin tins – buttered if needed, or use silicone sheets.
Bake in a 220 C (425 F) oven until puffed, firm and golden, about 25 minutes. Let cool slightly before removing from tin.
Makes 12 mini frittatas.
Notes: try using less cheese especially if a sharper one. This may be good with gruyere, swiss, or many other kinds of cheeses. This could be made vegetarian. Next time we’ll try putting some corn and a little cornmeal in it too.
Amount per Serving
Total Fat 11g
Saturated Fat 6g
Total Carbohydrate 13g
Dietary Fiber 2g
Vitamin A 10% Vitamin C 4%
Calcium 16% Iron 6%