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Saturday 15 February 2020

Frittata : Baked Avocado, Sweetcorn and Feta : Low Carb

This Frittata with wedges of avocado baked in adds extra creaminess and goodness! Could make a lovely weekend brunch! What do you think?

Serves Eight
2½ tbsp. oil, plus extra for greasing
2 large red onions, sliced
2 garlic cloves, crushed
2½ tsp ground cumin
2 tsp smoked paprika
12 large eggs
2 tsp fine sea salt
150ml soured cream
30g coriander
50g Parmesan, finely grated - use vegetarian cheese, if required
1x198g tin sweetcorn, drained
3 tbsp. lime juice
200g feta, crumbled - use vegetarian cheese, if required
2 ripe avocados

100g cherry tomatoes, halved

1. Preheat the oven to 180°C, fan 160°C, gas 4. Grease and line a 20cm x 30cm x 5cm deep ovenproof dish or roasting tin.
2. Heat the oil in a frying pan and fry the red onions with a pinch of salt for 12-15 minutes until soft. Add the garlic and spices and cook for a further 2-3 minutes, stirring. Spread out on a plate to cool.
3. In a large bowl, whisk the eggs with the salt and soured cream. Chop most of the coriander, reserving a few leaves for garnish, then stir through the eggs along with the cooled onions, Parmesan, sweetcorn, 2 tablespoons of the lime juice, half the feta and some freshly ground black pepper.
4. Pour this mixture into the prepared dish. Slice the avocado, brush the tops of the slices with the remaining lime juice and gently arrange over the top, taking care not to let them sink too much. Nestle the halved tomatoes in between and scatter over the remaining feta.

5. Bake for 40-45 minutes until golden brown and set. Leave to rest for at least 5-10 minutes before cutting into squares and garnishing with a few coriander leaves. Best enjoyed warm or at room temperature, not fridge cold.

The cooked and cooled frittata will keep in the fridge for up to 2 days. Remove from the fridge 30 mins before serving.
Nutritional Information
Per Serving Fat 29g Carbs 9g Protein 21g
Need help with weight measurement conversion
see here
from an original idea here

You may also like to try this 'Easy Peasy Cheesy Frittata', it's great for a light lunch, details here 

You will find a variety of articles and recipe ideas within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


JFM said...

This is something new that I would like to try...thank you Jan đź’®

Jeanie said...

Anything with avocado sounds good to me! What a good way to add veggies, too, with the corn. And the feta sounds great. I might have to try this one!

Tom said...

...something new to try!

Valerie-Jael said...

Yummy, I will try these. Thanks, Valerie

Mary Kirkland said...

That sounds so good. I love avocado-anything.

R's Rue said...


Divers and Sundry said...

I'd need to halve that recipe, but I love the recipes that look like that'd be easy to do :) I think I even have most of these ingredients. Thanks!

Christine said...

Never thought of baking avocado.

CJ Kennedy said...

That would make a nice brunch

Jo said...

I think this would make the perfect brunch.

Elephant's Child said...

I do love a frittata. Such a versatile meal.

Debbie said...

YUM!! i think avocado toast is my new favorite breakfast food!!!

NanaDiana said...

Well, I learned something new today. I did not know that you could bake avocados! I love avocado anytime...even on toast! xo Diana

happyone said...

Looks good but don't like avocados.

Pam said...

Looks yummy.

Lee said...

It's a pity I've already had lunch. I had scrambled eggs and bacon..on toast for my breakfast come lunch! :)

Sussi said...

I must make this, looks so good!

David M. Gascoigne, said...

Here is the thing about avocados, one of my favourite foods and packed with goodness. Virtually all the avocados here come from Mexico and there is a whole lot of illegal logging in the valley where the Monarch butterflies spend the winter, in order to clear land to grow more avocados. As you know two of the brave people in the forefront of a movement to protect the Monarch habitat were recently assassinated. So I refuse to buy Mexican avocados. Unless and until I am able to find avocados of different origin, I will not be eating avocados. In fact, given the amount of chemicals used on Mexican peppers and other items I have pretty much sworn off Mexican produce altogether.

Fun60 said...

Love a frittata. Seems you can add almost anything you like.

eileeninmd said...


This frittata looks delicious, I love avocados. Enjoy your day!

mamasmercantile said...

Looks delicious. Definitely a recipe I will be trying.

Maria Rodrigues said...

Hum! Hum! delicious recipe.
Thanks for sharing

carol l mckenna said...

Love Frittatas ~ yummy!

Happy Moments to You,
A ShutterBug Explores,
aka (A Creative Harbor)

Martha said...

This looks so good!

Bleubeard and Elizabeth said...

I've never had hot avocados before. Not sure if this sounds delicious or unappetizing. I'll have to try the recipe so my taste buds can decide.

baili said...

oh this one sounds new yet interesting recipe Jan
i wish i can find avocado around here

Sue said...

Nooo not avacado, saying that it's good that there's something I don't eat! Take care, Sue xx

Teresa said...

Tiene que estar sabroso. Un beso.

William Kendall said...

I've never had avocado.