Description
These muffin pan prawn frittatas are a quick, protein-packed snack or meal, perfect for breakfast, lunch, or appetizers. Made with juicy prawns and fresh veggies, they’re a light and flavorful option that’s easy to prepare and great for on-the-go.
Ingredients
Units
Scale
- 1 tablespoon olive oil
- 12 medium prawns (peeled and deveined)
- 6 large eggs
- 1/4 cup milk or cream
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup grated cheese (cheddar, mozzarella, or Parmesan)
- 1/4 cup diced red bell pepper
- 1/4 cup chopped spinach or kale
- 2 tablespoons fresh parsley or chives, chopped (optional)
- Non-stick cooking spray
Instructions
- Preheat the Oven:
- Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin pan with non-stick cooking spray.
- Cook the Prawns:
- Heat olive oil in a skillet over medium heat. Add the prawns and sauté for 1–2 minutes per side, just until they turn pink. Remove from heat and set aside to cool slightly.
- Prepare the Egg Mixture:
- In a medium bowl, whisk together the eggs, milk, salt, and black pepper until well combined.
- Assemble the Frittatas:
- Divide the diced bell pepper, chopped spinach, and grated cheese evenly among the muffin cups. Add one prawn to each cup.
- Pour the egg mixture into the cups, filling them about 3/4 full.
- Bake the Frittatas:
- Place the muffin pan in the oven and bake for 12–15 minutes, or until the frittatas are set and lightly golden.
- Serve and Enjoy:
- Let the frittatas cool in the pan for 5 minutes before carefully removing them with a small knife or spatula. Serve warm or at room temperature, garnished with fresh parsley or chives if desired.
Notes
- For added flavor, sprinkle a pinch of smoked paprika or chili flakes on top before baking.
- Swap prawns for cooked shredded chicken, smoked salmon, or tofu for variety.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven.
- These frittatas freeze well—wrap them individually and freeze for up to 2 months.