Tuna & Feta Frittata Recipe

2013-05-19
  • Yield : 12
  • Prep Time : 10m
  • Cook Time : 20m
  • Ready In : 30m

This is one of my all time favourite recipes.

 

Frittatas are not only super delicious but they are super healthy too.. each little egg muffin provides 10g of protein and just 93 calories. They are also great to make in advance as they keep in the fridge for 3 days (72 hours).

 

I made my last batch on a Sunday lunch time and they were still delicious on the following Wednesday lunch time.. you just need to heat each frittata in the microwave for ~1 min until warmed all the way through!

 

To create the perfectly balanced meal I suggest serving these frittatas with salad & home-made sweet potato wedges (simply slice & bake in the oven for 30-40 mins with some 1 cal spray oil & some herbs). They are also great for breakfast/brunch too :)

 

Ingredients

  • 6 eggs
  • 75ml milk
  • 1 tin of sweetcorn (~260g)
  • 2 tins of tuna*, flaked (~225g)
  • 100g light feta cheese
  • black pepper
  • 1 tbsp of corriander or chives

*You can swap the tinned tuna for tinned salmon if you prefer!

Frittatas healthy

 

 

Method

Step 1

Pre-heat your oven to 200 degrees C (180 C for a fan oven)

Step 2

Beat the eggs in a large bowl and add in your milk, tuna, sweetcorn, feta cheese, herbs and black pepper

Step 3

*mix* with a fork

Step 4

Spoon the mixture into 12 x sillicone muffin cases or a metal muffin tins lined with baking paper (& sprayed with 1 cal spray oil if needed)

Step 5

Bake in the oven until the egg is cooked (15-25 minutes depending on your oven)

Step 6

Serve with salad & sweet potato wedges (my choice!)

 

Frittatas egg

P.S I use the Cookworks Silicone Baking Set!

 

UPDATE: Thank you to everyone who sends me pictures of my recipes on Twitter & Facebook – here are a selection!!

tuna frittata twitter

*Proof that you can make this recipe in a dish too!

tuna frittata twitter

*Looking good!

tuna frittata twitter

*Thanks to my lovely sister for this pic!

photo_1-1

*Frittatas using individual silicone muffin cases- such a great idea!

photo_1-2

*This recipe used spinach instead of sweetcorn

Tuna Bites

Tuna Feta

Nics Nutrition

*Top left: 3 Ingredient Protein Cookies; Top right: Banana & Nut Butter Bites, Bottom: Tuna & Feta Frittatas

Tuna Feta

Tuna and egg Frittata

Tuna Frittata

 

*This blog post contains affiliate links. Please read my disclaimer page for more information and for my policy on using protein powders in recipes, gluten-free foods/baking and vegetarian/vegan recipes.

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Nutritional Info

This information is per serving.

  • Calories

    93Kcal
  • Carbs

    2.6g
  • Protein

    10g
  • Fat

    4g

Recipe Comments

Comments (60)

  1. posted by Kate on May 19, 2013

    Hi Nic, might be a silly question, but can you freeze these?

      Reply
    • posted by Nics Nutrition on May 19, 2013

      Hi Kate, I haven’t tried.. if you’re worried about waste why not 1/2 the mixture? They are so quick to make and do last 3 days in the fridge :)

        Reply
  2. posted by Saima on May 19, 2013

    Just made n tasted these, so yum! Thts lunch n dinnr sorted for the next few days! Thanks Nic.xx

      Reply
    • posted by Nics Nutrition on May 19, 2013

      Aw brilliant! Thanks for your comment Saima! Nic x

        Reply
  3. posted by Gemma on May 19, 2013

    Hi Nic, could you make these with other types of meat, e.g chicken, or just veggie? Tuna is my least favourite food haha. love your recipes, gemma. x

      Reply
    • posted by Nics Nutrition on May 19, 2013

      Hey! What about smoked salmon or haddock? or just leave the tuna out! x Let me know how it goes :)

        Reply
  4. posted by Rosanna on May 20, 2013

    I made a variation of these with tuna, red pepper, finely shopped spinach and some herbs and they are super yummy! I even like to eat them cold!

      Reply
    • posted by Nics Nutrition on May 21, 2013

      Oh that sounds delicious! Thank you for sharing your great tip!

        Reply
  5. posted by Alex Hamilton on May 21, 2013

    Hi nic, was just wondering if these could be spooned into muffin cases as I have no baking paper to line with, or would they just stick to the case?

      Reply
    • posted by Nics Nutrition on May 22, 2013

      hey! I would spray them with 1 cal spray oil or brush them with oil using a pastry brush- do let me know :) You could use ramekins too!

        Reply
  6. posted by Sarah on May 22, 2013

    I made this recipe this evening and I’m amazed at how quick and easy it was to put together such delicious, tasty nutritional powerhouses, or frittatas for that matter haha :)
    I added some chopped mushrooms and kale to mine an they were super tasty!
    Easiest food prep for days ahead ever!
    Another excellent recipe Nic, thanks very much :)

      Reply
    • posted by Nics Nutrition on May 23, 2013

      Hi Sarah! I love your comment, thank you so much! Such great tips that I can’t wait to remake them and add in your additions!! Thanks! :) x

        Reply
  7. posted by Karen on June 2, 2013

    I thought I had posted a comment! Anyhow, these are truly delicious. Made these last Thursday and halfed the ingredients to make 6 as I weren’t sure if you could freeze them. I added spinach to mine. They are so easy to make and will be added to my growing collection of healthy recipes! :)

      Reply
    • posted by Nics Nutrition on September 5, 2013

      Hurray! Aw thanks for your lovely comment Karen! I haven’t tried freezing these myself but will let you know if I do! Nic xx

        Reply
  8. posted by Rae McK on June 3, 2013

    Currently cooking a way in the oven! Look & small amazing & couldn’t have been easier to make. Thank you Nic!

      Reply
    • posted by Nics Nutrition on June 3, 2013

      Hurray! My friend just text me a picture of them made with tinned salmon – they were delicious she said! Enjoy :) and thanks for your comment! x

        Reply
  9. posted by Melissa on June 4, 2013

    These are so easy to make and really delicious – great for sorting out this week’s packed lunches for work. :-)

      Reply
    • posted by Nics Nutrition on June 4, 2013

      So glad to hear it! Thanks for your lovely comment Melissa :) Nic x

        Reply
  10. posted by Calum on June 4, 2013

    I have to admit I wasn’t sure when I made the mixture. I halved it and made 5, couldn’t quite stretch to 6! Had them with salad and sweet potato and they really were excellent. I will be varying the recipe to add little things but will definitely have again. Thanks and keep them coming!

      Reply
    • posted by Nics Nutrition on June 14, 2013

      I suppose it depends on how big you make them ;) Do let me know how you vary the recipe – thanks for your comment again Calum!!

        Reply
  11. posted by Amena Ravat on June 6, 2013

    These are great! Made them yesterday and had them for breakfast this morning. I did not have any feta so just made them without and they still tasted great! Tanks Nic x

      Reply
    • posted by Nics Nutrition on June 7, 2013

      Aw that’s great to hear! Thank you for your lovely comment – you could always try them with a sprinkling of parmesan before baking too! Nic x

        Reply
  12. posted by Marie on June 15, 2013

    Made these tuna & feta frittatas for dinner, I left out the sweetcorn as the other half doesn’t like it, and only done half a batch. Delicious & health, served with sweet potato wedges and salad. Will definitely be making these again! Thank u for sharing the recipe x

      Reply
    • posted by Nics Nutrition on August 4, 2013

      That sounds delicious. I love hearing how my recipes have been tweaked as it inspires me to then tweak them too!! Thank you xx

        Reply
  13. posted by Sara on June 16, 2013

    made this for tea tonight but as I had no sweetcorn used red pepper and red onion in there instead
    no muffin tins so just made one big one which gives me 4 servings for the week ,which I will be taking to work to have cold with salad. :-)

      Reply
    • posted by Nics Nutrition on June 17, 2013

      I LOVE your suggestions!! Thank you! I’ll have to try your version too – maybe in a flan dish. Love the idea of adding more veg – you know me too well :) Nic x

        Reply
  14. posted by Sara on June 18, 2013

    Thankyou. Think the possibilities could be endless with this dish :-D x

      Reply
  15. posted by Laura on June 19, 2013

    These are so yummy! Like some others I added in some spinach too.

    Will definitely be making some more, a great lunch for when I get sick of the same old sandwiches’

      Reply
    • posted by Nics Nutrition on July 2, 2013

      OOh Love the addition of spinach. Thanks for your lovely comment Laura! Nic x

        Reply
  16. posted by Charlie on July 2, 2013

    These are so tasty and so easy to make! I used spinach instead of sweetcorn though. Got my house mate eating them too! x

      Reply
    • posted by Nics Nutrition on July 2, 2013

      Hurray! Spreading the nicsnutrition love :) Thanks for your comment!! Nic x

        Reply
  17. posted by Sarah w on July 4, 2013

    Amazing recipe! I didn’t have a muffin tin so used a shallower bun tin and it worked perfectly! Just sprayed a little oil in them first so they wouldn’t stick. Seriously tastey, thanks Nic!c

      Reply
    • posted by Nics Nutrition on July 4, 2013

      Thanks Sarah!! I’ll upload your delicious pic soon – loved it!! xx

        Reply
  18. posted by Katrina on July 9, 2013

    I LOVE these little beauties! So healthy & tasty and easy to make! The feta works so well! I make these at least once a week! Thanks Nic for a great recipe x

      Reply
    • posted by Nics Nutrition on July 9, 2013

      Aw thanks Katrina! I loved your pic on twitter – can’t wait to upload it!! Nic xx

        Reply
  19. posted by Helen on July 15, 2013

    Loved these – really easy and tasty too. My husband is also a fan and has asked to take a couple to work for lunch tomorrow! I used chopped red pepper instead of sweetcorn.

      Reply
    • posted by Nics Nutrition on July 16, 2013

      Hi Helen! Thanks for your comment. Loved the chopped peppers in them! They reheat really well too :) So glad they are a hit with you! Nic x

        Reply
  20. posted by Emma on July 16, 2013

    Love this recipe so easy to make and tastes great with a sweet jacket potato and salad. x

      Reply
    • posted by Nics Nutrition on July 24, 2013

      Thanks Emma!

        Reply
  21. posted by Katy on July 28, 2013

    Just made these frittatas…dee-lish!! So quick and simple to make and incredibly tasty! Looking forward to eating the leftovers during the week :) Will definitely make them again and maybe add some red peppers…yum! But really you could pretty much put anything in them!

      Reply
    • posted by Nics Nutrition on July 29, 2013

      Yay! So glad you like them. Thanks for your comment Katy! Nic x

        Reply
  22. posted by Natalie on August 8, 2013

    I made a slight variation to this recipe and it works perfectly! Instead of tuna, I used Quorn fillets and I added peas & sweetcorn. Also, I didn’t use milk.

    I only made two as I wasn’t sure if I’d like them, but they tasted amazing! Very impressed and will definitely be making them again!

    Top recipe!

      Reply
    • posted by Nics Nutrition on August 8, 2013

      Hurray! Thanks so much for taking the time to add your brilliant suggestion – I love it! A great vegetarian option, thank you! Nic x

        Reply
  23. posted by lianne gorbutt on August 27, 2013

    Made these for the first time today and they are fab. So easy to make and really tasty. I can see these becoming a regular at lunch. Thank you :) x

      Reply
  24. posted by Sara on January 2, 2014

    Nic, these are absolutely delish! Simple to make, easy and tasty. I’ve made a whole batch which I’m going to freeze and have for brekkie. I’m working out more and having a protein rich ready to go brekkie like these frittatas is just perfect. I’ll be hunting around the website for more tasty healthy treats! :)

      Reply
    • posted by Nics Nutrition on January 3, 2014

      Thanks for your comment Sara! So glad you like them :) xx

        Reply
  25. posted by Mandy on January 14, 2014

    These sound delicious, I’m going to try making these this week, going to try substituting the milk with soya milk :) will let you know how they work out

      Reply
    • posted by Nics Nutrition on January 14, 2014

      Ooh hope they taste ok! Maybe go with unsweetened soya milk :) x

        Reply
  26. posted by Katie on February 7, 2014

    Oh wow what a little Gem Nicilas site is! I’m an ok cook well I can use a packet sauce and a slow cooker anyway but since my Mum had a Stroke just before Xmas last year (she’s still in re hab)my whole family are on a health kick and as a Mum myself I really wanted to promote healthy eating to my son and not just always be about losing weight!! So I searched Twitter for some people to follow for recipient ideas and found Nicola and her blog and videos and wow the recipes are not only simple but so so yummy these Tuna and Feta Frittas are the most simplist things to make and could include a whole host of different ingredients I served mine with sweet potatoe chips and baked carrott chips with a side of wild rocket so nearly my 5 a day in one meal! My Dad is on his way round after a trip to the Hospital to see Mum tonight to pick up some of them for his own dinner. Looking forward to the “healthy chocolate mousse” I made later from Nicolas recipe

      Reply
  27. posted by jo on February 22, 2014

    Have done these several times they work really well with other fish like smoked salmon or haddock and I’ve done them with leftover ham too. The varieties of veg are endless …I’ve tried them with all sorts, although never swede parsnip or beetroot lol. I have also substituted low fat cheddar for the feta and they are always delicious …thanks Nic!

      Reply
    • posted by Nics Nutrition on February 22, 2014

      Aw I love your suggestions!! Thank you so much Jo! xx

        Reply
  28. posted by Janet Brookes on April 18, 2014

    Made these on Tuesday , in cake tins srayed with fry lite, added peppers and onions, very tasty great healthy meal, had them the following lunch cold really enjoyed them, great recipe, thank q

      Reply
  29. posted by Craig on January 10, 2015

    Thanks for this great recipe Nic. I added spinach & sun dried tomatoes, they turned out fantastically to say the least! So easy to make, and handy to pop in a lunchbox for work. Great stuff!

      Reply
  30. posted by Sharon Inch on August 16, 2016

    Hi Nic. I think I might be missing something. I have added the recipes to MFP, for the Frittas, and it is saying 181 cals per serving (two per serving? – 12 frittas, 6 servings), yet your nutritional info bit states 93kcal per serving. I might per wrong, but it looks like the nutritional stats on your page are per frittata, not per serving.
    Confused.com x

      Reply
    • posted by Nics Nutrition on August 18, 2016

      Hi Sharon! I’ve removed the ’2 per serving’ suggestion :) Thank you for letting me know! I guess I meant 2 is a decent serving but then put cals per individual serving! xx

        Reply

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