Lunch Box Mini Frittatas with Red Pepper and Spinach

A wholesome, portable and protein packed option to solve the lunchbox challenge.

  • Prep time: 10 min
  • Makes: 12 frittatas
  • Cook time: 20-25 min

Nutritional Information

Per Serving (1 frittata using Garden Vegetable flavour)

  • Calories
  • Potassium*
    100 mg
  • Saturated Fat
    0.5 g
  • Fat
    1 g
  • Cholesterol
    5 mg
  • Fibre
    1 g
  • Sugar
    2 g
  • Protein
    16 g
  • Sodium
    310 mg
  • Iron
    1.25 mg
  • Calcium
    100 mg
*Some ingredients used in the analysis do not provide potassium information, so the potassium mg per serving may be undervalued


1 carton / 500 g Egg Creations Fat Free Garden Vegetable or Egg Creations Fat Free Cheese & Chive, well shaken
1/2 cup / 125 ml milk
2 tsp / 10 ml balsamic vinegar
1/2 tsp / 2 ml each salt and pepper
1 package / 300 g frozen chopped spinach, thawed and squeezed dry
1 cup / 250 ml finely diced red pepper
1/3 cup / 75 ml grated Parmesan cheese


  1. Preheat oven to 350°F (180°C).

  2. Whisk eggs with milk, vinegar, salt and pepper. Stir in spinach, red pepper and cheese.

  3. Coat a 12-cup muffin pan with nonstick spray. Divide egg mixture between cups.

  4. Bake for 20 to 25 minutes or until set in centre. Cool on rack in pan for 10 minutes. Using blunt knife, loosen frittatas all around and lift out.


  1. To make ahead: Cool completely before storing in an airtight container or wrapping individually. Store in refrigerator for up to 3 days. Reheat for 15 to 20 seconds on MEDIUM power in the microwave before eating (if desired).

This recipe was made with:

Egg Creations Fat Free Garden Vegetable

An even more delicious way to eat your vegetables.

Learn More

Tips: Hard Boiled

To hard cook, place cold eggs in a single layer in a saucepan and cover with at least 1 inch (2.5 cm) of cold water over the top of the eggs. Cover saucepan and bring quickly to the boil over high heat. Immediately remove pan from heat to stop boiling. Let eggs stand in water for 18 to 23 minutes. Drain water and immediately run cold water over eggs until cooled. This helps to prevent a dark or greenish ring from forming around the yolk. Remove egg from shell.

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