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How to cook mini fritattas or “Fritzys”

Updated: Apr 17, 2022


Prep Time:Cook Time:Freeze Time:10-15 minutes30-35 minutes0 minutes

  • Sweet Potato, grated

  • English Boneless leg ham, circular-sliced

  • 6 eggs, medium-sized

  • 2 Tomatoes, diced

  • 1 Red Onion, diced

  • 1 cup grated tasty cheese

  • 1 Capsicum, chopped


  1. Preheat oven to 200˚C. Line a 6-cup baking muffin tray, with greased muffin cases.

  2. Shred the sweet potato using a handheld grater.

  3. Place the grated sweet potato in the prepared muffin pan, and evenly divide the sweet potato mixture. Press into the bottom of the muffin cups.

  4. Bake for 15 minutes at 200˚C.

  5. Remove from oven and crack an egg into each muffin cup.

  6. Add the diced tomato, onion, capsicum (or your desired combination of fillings) into each of the muffin cups.

  7. Season with your preference with salt and/or pepper.

  8. Sprinkle with a handful of grated, tasty cheese, into each muffin cup.

  9. Bake for 15-20 minutes and remove from heat. Serve warm and enjoy.

You can find my Roddo's Rules video where I make delicious Fritzys here

Rod Bucton caught the outdoor adventure bug at a young age while growing up on his family's farm near Port Macquarie NSW. This now includes surfing, mountain biking, skateboarding, ocean paddling and trail running. After recovering from Lyme-like disease Rod has reshaped his life with a focus on achieving optimal health and fitness with an unconventional approach to food and exercise.

Rod now coaches middle aged women to do the same preparing them for a life of bucket list adventures.

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