Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Kale, ham and ricotta mini frittatas

This low cost, super healthy kale, ham and ricotta mini frittatas baking recipe makes a great snack or lunchbox filler, so easy to make with a gluten free option.

Hands-on time: 25 mins
Time to make: 45 mins
Serving: 12 people ((makes 12 mini frittatas))

Ratings: 4.5

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Ingredients

Measurements explained

2 teaspoons olive oil
1 onion, finely chopped
2 cloves garlic, crushed
2 carrots, grated
1 ½ cups trimmed, chopped kale
cracked black pepper
12 eggs
½ cup ricotta
2 tablespoons chopped fresh basil
150g lean leg ham, diced

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Preheat oven to 170°C. Line a 12 x 1/3-cup capacity muffin tin with paper cases.
In a non-stick frying pan, heat oil over medium. Gently fry onion for 2–3 minutes, or until softened. Add garlic and carrot and cook, stirring, for 2 minutes, or until the carrot starts to soften. Add kale and cook, stirring, until kale is just wilted. Season with pepper. Set aside.
In a large bowl, whisk eggs and ricotta. Add basil, kale mixture and ham and stir well. Spoon mixture into prepared muffin tin.
Bake in the oven for 20–25 minutes, or until golden, puffed and set. Set aside to cool for 5 minutes. Remove from tin and place on a wire rack to cool. Serve frittatas warm or cold.

Variations

Make it gluten free: Check ham is gluten free.

Nutrition info (per serve)

Calories 113 cal

Kilojoules 470 kJ

Total fat 6 g

Saturated fat 2 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Mar 2018

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.