Recipe: Frittata

Nowadays, there’s a bit of a drive on about not wasting food, and seeing as how we dump millions of tons of perfectly good food every year, it makes sense to try and reduce that. But what to do with leftovers? Well, how about a nice frittata?

Frittata has to be about the easiest meal in the world – you just throw things together and, as if by magic, it works! And you can use pretty much anything you like.

Even better, you can easily make it entirely syn-free, or even an SP meal – how cool is that?

F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEA = Healthy Extra A (a daily allowance of dairy produce)
# = a number denotes roughly how many syns are in foods used

(quantities are generally as you like them – I promise it will work out and you can make as much or as little as you like!)


  • Eggs (P)
  • Vegetables (F/S)
  • Herbs, spices and seasonings (F)
  • Meat (optional) (P/#)
  • Cheese (optional) (HEA)
  • Low-cal oil spray (F)


  • Lightly sautee the veg in a little spray oil.
  • Whisk up the eggs with whatever herbs, spices and seasonings you fancy.
  • Pour the eggs over the veg in the pan, and add the meat (if using).
  • Let it all sit in the pan till the base of the frittata is cooking, then top with the cheese (if using) transfer to the oven (around 180C) for 5-10 minutes until the egg is set.
  • If you like a crispy top, pop it under the grill for a couple of minutes to finish off.

I used leftover Jersey Royal potatoes, which I sliced up, and also added some red pepper, mushroom, courgette and onion. I actually used a little chorizo (3 syns for 25g), and seasoned it with salt, pepper, dried mixed herbs, and some dried chilli flakes. It’s was a very satisfying and tasty lunch, which was ready in around 20 minutes – just what I needed on a busy day!

This would be good for any meal at all – a great start to the day for breakfast or brunch, a quick lunch (it can be eaten hot or cold, so it’s great to take with you to work or on a picnic!), for a light dinner, or even a nice supper. It’s such a versatile dish!

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