Mini Tuna Frittata Muffins with Spinach and Tomato
Savory little baked egg-and-tuna muffins studded with spinach and tomato, portable and protein-rich. Both the eggs and canned tuna make these mini frittatas a generous source of selenium for a satisfying Mediterranean-style snack.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 1
Ingredients
- 2largeeggs
- 60gcanned tuna in water, drained (about half a small can)
- 30gfresh spinach, finely chopped (about 1 cup loose)
- 1smallripe tomato, seeded and diced (about 60 g)
- 1tbspscallion or red onion, finely chopped
- 2tspextra virgin olive oil (plus a little for greasing)
- 0.25tspdried oregano
- 1pinchblack pepper
- 1pinchsalt
Instructions
- 01
Preheat the oven to 190 C (375 F). Lightly grease 3 cups of a muffin tin with a little olive oil, or line with paper liners.
- 02
Drain the canned tuna well and flake it into a bowl. Add the chopped spinach, diced tomato, and scallion.
- 03
In a separate bowl, beat the 2 eggs with the olive oil, oregano, salt, and pepper until well combined.
- 04
Pour the egg mixture over the tuna and vegetables and stir gently to coat everything evenly.
- 05
Divide the mixture between the 3 prepared muffin cups, filling each about three-quarters full.
- 06
Bake for 18-20 minutes, until the muffins are set in the center and lightly golden on top.
- 07
Let them cool for 5 minutes, then run a knife around the edges and lift out. Enjoy warm or chilled. They keep refrigerated for up to 3 days, making them an easy grab-and-go snack.
Nutrition (per serving)
- Calories
- 270kcal
- Protein
- 27g
- Carbs
- 5g
- Fat
- 17g
- Fiber
- 1.5g
- Selenium
- 78mcg
- Zinc
- 1.7mg
- Iron
- 3.2mg
- B12
- 2.4mcg
- Iodine
- 55mcg
- Sodium
- 420mg
More recipe collections
Plan similar thyroid-friendly meals
These links are generated from this recipe’s meal type, dietary filters, and nutrient emphasis. They are educational meal-planning paths, not medical treatment recommendations.