Food: 5 Frittatas for Lunchboxes

One of my go-to lunchbox fillers is a frittata. High in protein from the eggs, they are super filling and can be completely adjusted to your tastes. Whether you want them to be lightened up and full of healthier ingredients, or go all out indulgent with plenty of cheese and potato, a frittata works well! They can also be pretty budget friendly, using up all the odds and ends in your fridge – although of course you could make the mother of all frittatas and add in some spendy ingredients such as smoked salmon…

I tend to have my go-to ‘base’ recipe for making a frittata, honed after far too many that were burnt on the botton, too solid, too liquidy, frittatas that were solid enough to use as a weapon, frittatas that fell apart before they even got to the office. You’ll need an oven-proof frying pan (mine is around 21 cm) for these recipes, though you could possibly oven-bake the whole thing in a dish.

Base Recipe (I usually cut the frittata into 3, unless it’s particularly carb/cheese heavy)

  • 1 tbsp butter (around 15g) or 1 tbsp oil
  • 6 eggs
  • 50ml milk

Generally, I’ll fry all my filling ingredients lightly in the oil/butter, before beating together the eggs, milk and parmesan with plenty of pepper and adding to the pan. I’ll keep on the hob for around 5 minutes on a low heat, then oven cook at 200C for 8-12 minutes or until cooked.

Potato, Shallot & Mozzarella

This is comfort food at it’s finest, and it’s blimmin’ delish! It’s from a fairly recent edition of Delicious Magazine so I can’t link it, but essentially sliced potatoes are fried until golden (around 20 minutes) with some sliced shallots and garlic added for the final few minutes. Eggs and milk are then added with parmesan mixed in, then mozzarella is nestled on top. Before oven-cooking a little more parmesan is sprinkled on top. Best served with a big salad as this one is super hearty!

Kale, Red Onion & Feta

This is my go-to low carb option, inspired by this BBCGoodFood recipe. Simply fry 2 red onions in a little oil until soft (I sometimes add a pinch on dried thyme), before adding around 3 handfuls of shredded kale. Stir fry for a couple of minutes, then add 2tbsp of balsamic and plenty of seasoning. Add your egg/milk mixture (I usually add 8 eggs for this one), then allow to cook on the hob for 5 minutes. Sprinkle generously with some crumbled feta, then bake for around 10 minutes.

Chorizo, Potato, Red Pepper & Feta

This is perfect picnic food, and my favourite way of using up leftover new potatoes (I always cook too many!). Simply fry some cubed chorizo in a dry pan until it releases its oils. Add some sliced cooked new potatoes, and try until starting to crisp slightly. Throw some roasted red pepper in, stir to combine, then add in your egg/milk mixture with some paprika (around 1/4 tsp). Cook for 5 minutes on the hob, then sprinkle with plenty of feta and bake for around 10 minutes. It’s also cook spiced up with some chopped chilli…

You can find my full recipe here.

Onion Bhaji

This one is the only one which I don’t think lasts quite as long – the others will happily sit in the fridge for 3 or 4 days, but this one does tend to go a bit grey after the second day. I’m thinking about making individual muffins instead so I can halve the recipe, but it’s not quite working out… Follow the recipe here, but I reduce the potato a little and add 1/2 tsp each of ground cumin, coriander, and turmeric as well as the curry powder.

Spaghetti, Spinach, Courgette & Pesto

This is my new favourite – so yum! It’s super filling so I usually only manage a quarter of it in my lunchbox with some extra salad, which makes it pretty thrifty. It’s slightly more mess-making than the others as it involves a couple of stages, but it’s well worth it.

First off, cook 150g spaghetti until just al dente (around 8 minutes). Drain and run under the cold tap to cool before setting aside. Blanch some spinach (I use 3 handfuls) by placing in a sieve and pouring over boiling water. Run under the cold tap to cool, then squeeze out the excess liquid and add to the spaghetti. Coarsely grate 2 medium courgettes, and squeeze out the excess water. Fry for 5 minutes with a little olive oil and 1 sliced garlic clove. Discard the garlic and add the courgette to the spaghetti/spinach along with 2 tsp of pesto. Stir together well. Meanwhile beat together the 6 eggs and 50ml milk with plenty of black pepper and 50g parmesan. Add this to the spaghetti and vegetables and use your hands to mix well. Melt a little butter in an oven proof frying pan, then add the egg-pasta mixture. Cook for 5 or so minutes until set on bottom, sprinkle with extra parmesan, then back until cooked. Yum!

What’s your go-to lunchbox filler?

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