Tuna & Feta Frittata Recipe

Tuna & Feta Frittata Recipe

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 🙂

 

Frittatas healthy

 

Tuna Feta Frittatas

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 coriander or chives

Instructions

  1. Pre-heat your oven to 200 degrees C (180 C for a fan oven)
  2. Beat the eggs in a large bowl and add in your milk, tuna, sweetcorn, feta cheese, herbs and black pepper
  3. Mix with a fork
  4. Spoon the mixture into 12 silicone muffin cases or a metal muffin tins lined with baking paper (& sprayed with 1 cal spray oil if needed)
  5. Bake in the oven until the egg is cooked (15-25 minutes depending on your oven)
  6. Serve with salad & sweet potato wedges (my choice!)

Notes

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

Nutrition Facts

Amount Per Serving

Calories 93

% Daily Value

Total Fat 4 g

6%

Total Carbohydrates 3 g

1%

Protein 10 g

20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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60 Comments

  1. Kate
    May 19, 2013 / 12:59 pm

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

    • Nics Nutrition
      May 19, 2013 / 2:17 pm

      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 🙂

  2. Saima
    May 19, 2013 / 2:41 pm

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

    • Nics Nutrition
      May 19, 2013 / 3:04 pm

      Aw brilliant! Thanks for your comment Saima! Nic x

  3. Gemma
    May 19, 2013 / 5:01 pm

    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

    • Nics Nutrition
      May 19, 2013 / 7:16 pm

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

  4. Rosanna
    May 20, 2013 / 8:18 pm

    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!

    • Nics Nutrition
      May 21, 2013 / 11:32 am

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

  5. Alex Hamilton
    May 21, 2013 / 9:00 pm

    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?

    • Nics Nutrition
      May 22, 2013 / 11:51 am

      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!

  6. Sarah
    May 22, 2013 / 10:10 pm

    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 🙂

    • Nics Nutrition
      May 23, 2013 / 5:26 pm

      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

  7. Karen
    June 2, 2013 / 10:13 am

    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! 🙂

    • September 5, 2013 / 7:37 pm

      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

  8. Rae McK
    June 3, 2013 / 8:03 pm

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

    • Nics Nutrition
      June 3, 2013 / 8:28 pm

      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

  9. Melissa
    June 4, 2013 / 12:09 pm

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

    • Nics Nutrition
      June 4, 2013 / 5:21 pm

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

  10. Calum
    June 4, 2013 / 8:19 pm

    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!

    • Nics Nutrition
      June 14, 2013 / 8:45 am

      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!!

  11. Amena Ravat
    June 6, 2013 / 8:43 pm

    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

    • Nics Nutrition
      June 7, 2013 / 6:31 am

      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

  12. Marie
    June 15, 2013 / 7:02 pm

    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

    • Nics Nutrition
      August 4, 2013 / 9:02 am

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

  13. Sara
    June 16, 2013 / 9:01 pm

    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. 🙂

    • Nics Nutrition
      June 17, 2013 / 9:59 am

      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

  14. Sara
    June 18, 2013 / 10:06 pm

    Thankyou. Think the possibilities could be endless with this dish 😀 x

  15. Laura
    June 19, 2013 / 11:48 am

    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’

    • Nics Nutrition
      July 2, 2013 / 11:11 am

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

  16. July 2, 2013 / 12:44 pm

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

    • Nics Nutrition
      July 2, 2013 / 5:46 pm

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

  17. Sarah w
    July 4, 2013 / 5:32 pm

    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

    • Nics Nutrition
      July 4, 2013 / 5:38 pm

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

  18. Katrina
    July 9, 2013 / 6:22 pm

    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

    • Nics Nutrition
      July 9, 2013 / 7:03 pm

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

  19. Helen
    July 15, 2013 / 9:10 pm

    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.

    • Nics Nutrition
      July 16, 2013 / 6:34 am

      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

  20. Emma
    July 16, 2013 / 2:49 pm

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

    • Nics Nutrition
      July 24, 2013 / 1:52 pm

      Thanks Emma!

  21. Katy
    July 28, 2013 / 6:49 pm

    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!

    • Nics Nutrition
      July 29, 2013 / 11:47 am

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

  22. Natalie
    August 8, 2013 / 3:45 pm

    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!

    • Nics Nutrition
      August 8, 2013 / 5:56 pm

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

  23. lianne gorbutt
    August 27, 2013 / 6:12 pm

    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

  24. Sara
    January 2, 2014 / 9:49 pm

    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! 🙂

    • January 3, 2014 / 5:29 pm

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

  25. Mandy
    January 14, 2014 / 12:57 pm

    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

    • January 14, 2014 / 9:27 pm

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

  26. Katie
    February 7, 2014 / 8:04 pm

    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

  27. jo
    February 22, 2014 / 12:45 pm

    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!

    • February 22, 2014 / 5:21 pm

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

  28. April 18, 2014 / 9:19 pm

    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

  29. January 10, 2015 / 11:19 am

    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!

  30. Sharon Inch
    August 16, 2016 / 1:17 pm

    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

    • August 18, 2016 / 8:25 pm

      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

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