This is a brilliantly quick meal. The only part that takes any time is the potatoes but I simply keep a few back from a previous lunch or supper which means it takes no time at all. It’s packed full of essential protein and flavour and will disappear in seconds! I really just add in anything that is sitting in my fridge.
Eggs are nature’s fast food and are packed full of protein which is important for growth and repair, especially in children, as well as valuable B vitamins for energy. You can boost the nutrient intake by adding plenty of colourful veggies: red pepper for immune boosting vitamin C, for example. Enjoy!
You need one medium-sized non-stick frying pan with a metal or heat-proof handle.
- 4 eggs
- 1 or 2 spring onions, sliced
- 1 yellow pepper, finely diced
- Few baby tomatoes, halved (or a large tomato, chopped)
- 2 or 3 small cooked potatoes, cut into small chunks (I used Jersey Royals but any cooked potato would work well)
- 1 small courgette (or ½ large), finely diced
- 20-30g cheddar cheese, grated
- 30g frozen peas
- A handful of basil to garnish (optional but looks and tastes great)
- Spring greens (optional, I just had some in the fridge! – see photo)
- Start by sautéing your onions on a medium to low heat and when softened put them in a mixing bowl while you soften your pepper and courgette.
- Take all out of the pan and add to your onion bowl.
- Sprinkle your grated cheddar on your veggie mix, crack in your eggs and give everything a good mix around.
- Season and add in your tomatoes, peas and spring onions and potatoes.
- Heat some butter in a non-stick frying pan (with a metal or heat-proof handle) and when the butter is foaming add the eggy mix to the pan. Allow it to cook on a medium heat for a few minutes. You want to set the outside of the mix to create a firm golden-coloured crust. You will notice the sides of the omelette changing colour.
- Then pop into the oven for 10-15 minutes until slightly puffed up, firm to the touch and looks set.
- Allow to cool slightly. Please remember your pan is going to be incredibly hot so always wear your oven gloves, then place a plate on top of the saucepan and quickly flip the frittata out onto the plate.
- Slice and serve.
- This is delicious hot or cold.
You can pour the eggy mix straight into silicone muffin tins and cook in the oven this way. They just pop out and can be stored in cupcake cases. A perfect lunch box meal.
Leave a Reply