08/31/2012 12:19 EDT | Updated 10/31/2012 05:12 EDT

Muffin frittata great make- ahead breakfast or lunch to tote to school

It is the time of year for families to get back to schedules, school and activities.

These frittatas are made in muffin tins so they can be grab-and-go or sit-down friendly. Pack them in your child’s lunch for a nice change from a sandwich. The mini-muffins also make a nutritious breakfast.

Muffin Frittatas

30 ml (2 tbsp) butter

1 onion, chopped

2 ml (1/2 tsp) dried oregano

2 ml (1/2 tsp) salt

2 ml (1/2 tsp) freshly ground pepper

1 sweet red pepper, seeded and chopped

1 small zucchini, chopped

1 tomato, chopped

125 g (4 oz) chopped smoked turkey (about 125 ml/1/2 cup)

375 ml (1 1/2 cups) all-purpose flour

10 ml (2 tsp) baking powder

175 ml (3/4 cup) 2 per cent milk

4 eggs

500 ml (2 cups) shredded Swiss cheese

45 ml (3 tbsp) minced fresh parsley (optional)

In a large skillet, heat butter over medium-high heat; add onion, oregano, salt and pepper. Cook, stirring, until onion is softened, about 3 minutes. Add red pepper and zucchini; continue cooking until vegetables are softened, about 4 minutes. Remove from heat and stir in tomatoes and smoked turkey. Set aside.

Meanwhile, in a large bowl, whisk flour and baking powder together. In another bowl, whisk milk and eggs. Stir dry and wet ingredients together. Fold in vegetable mixture, cheese and parsley, if using. Stir gently to combine.

Using a 125-ml (1/2-cup) measure, fill 12 paper mini-muffin cups placed in a muffin tin.

Bake in a 220 C (425 F) oven until puffed, firm and golden, about 25 minutes. Let cool slightly before removing from tin. (Make-ahead: wrap individually and refrigerate for up to 3 days; re-warm as needed.)

Makes 12 mini frittatas.

Nutritional information per serving: 200 calories; 11 g protein; 9 g fat; 18 g carbohydrate; 1 g fibre; 335 mg sodium.

Source: Egg Farmers of Ontario.