Mini Roast Veg Frittata Snacks

by | Oct 7, 2022 | Breakfast, Healthy Comfort Food, Lunch, Recipes

As a naturopath that works closely with clients on how to maximise energy levels and mental and physical performance throughout the day, eating regular small meals with a good quality protein is often my mantra.  This is especially important when supporting the immune system, recovering from burn-out, childbirth and more..

It is also important to remember that a healthy diet should always be rotational.  By this I mean, don’t constantly eat the same food every day.  Working with a lot of children and adults with allergies and intolerances, a four-day rotation on any food is a great rule of thumb.

A tasty mini frittata can tick many boxes especially when seeking a high protein, nutritious morning tea or afternoon tea. 

Eggs are a highly nutritious whole food and can be a wonderful option for individuals wanting to reduce meat products in their diet.  But be aware that if improving the welfare of chickens and your own health is a consideration for you, buying organic eggs is critical.  If you want to know more about why I prefer organic eggs, you can read more on my frittata slice recipe here.

I will also say that the number of eggs I recommend is usually around 6 a week for most people however each person is unique depending on their specific circumstances.

Vegetables to add

The beauty about any frittata is that they are a wonderful way to use up left over vegetables, especially sweet potato, and pumpkin.  For this reason, I have prepared specifically for this recipe but use the base ingredients and experiment.

Eggs are a wonderful source of Protein

Eggs are a ‘complete protein’.  This means that they contain all the essential amino acids needed for a healthy body to function optimally.

Healthy Fat

Eggs are an excellent source of omega 3 fatty acids with more saturated than unsaturated fat. 

Rich source of Vitamins and Minerals

Eggs are a powerhouse of vitamins and minerals including selenium, folate, Vitamin B5, B12, Vitamin A, Vitamin E, Vitamin D, zinc, iodine, calcium and more.


Eggs contain lutein and zeaxanthin which are powerful antioxidants for disease prevention and eye health.

These mini frittatas last a few days in the fridge and can be taken to work cold as a tasty snack.

No, let’s get cooking shall we.


  • Sweet potato cubes (small), 1 medium sweet potato
  • Olive oil, 3 tablespoons
  • Olive oil spray
  • 1 red capsicum, large slices
  • 2 garlic cloves, finely chopped/minced
  • 1 cup of thinly sliced mushrooms
  • 1 small onion finely sliced
  • ¼ cup dairy free parmesan (I use Green Vie vegan parmesan that tastes like real parmesan)
  • 8 eggs, lightly beaten
  • ⅓ cup unsweetened almond milk
  • 12 cherry tomatoes halved
  • Pepper to taste


Roast vegetables

Pre heat your oven to 200 degrees.

Mix your sweet potato cubes and capsicum in 2 tablespoons of olive oil and spread over an oven dish with baking paper on bottom and place in heated oven.

Roast until tender, tossing halfway through (approx 25 to 30 minutes) and remove from oven. 

Your roast capsicum piece may be ready before hand so remove if you see black edges and roasted nicely and slice into small pieces

Whilst sweet potato and capsicum is roasting, heat the remaining olive oil in a fry pan and add your onion and garlic and cook until the onion softens.

Stir well, turn down heat and cook for 10 minutes or until onions shrink and caramelize.  Now add mushrooms until they cook slightly.

In a medium sized bowl add your eggs and whisk, slowly adding almond milk.

Add your roast vegetables and onion, mushroom mix.  Stir in parmesan and season with pepper.

Spray a 12-muffin tin with olive oil spray.

Pour mixture evenly into each muffin cup making sure to divide sweet potato and capsicum evenly.

Add 2 halved cherry tomatoes to each frittata mix.

Return to oven and bake for 20-25 minutes until you can see that the frittatas are set.

Remove from your oven, let rest for a few minutes and serve or place in fridge for healthy snacks.