Tikka-Style Frittata
Spice up your lunch box with our Tikka-Style Frittata! You’ll have some fun adding a curry-inspired collection of herbs and spices to the pan for this one, as well as colourful chopped veg and a surprising sweet ingredient – mango chutney! Pack it up for later and enjoy it with a crispy side salad, served hot or cold.
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NutritionPer Serving
- Calories161
- Carbs8.7g
- Protein12g
- Fat8.3g
- Saturates2.2g
- Sugars6.7g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
There’s nothing boring about this Tikka-Style Frittata. We’ve combined a curry-inspired mix of herbs and spices with juicy-sweet mango chutney to swirl in irresistible flavours for minimum effort.
This is the perfect low-calorie recipe to spice up your lunchtime menu! You can enjoy it straight away, or stash it in the fridge until you’re ready for it. We can promise that it’s just as delicious whether you serve it hot or cold.
Imagine serving this one at the centre of a picnic spread, surrounded by more light, savoury nibbles on a sunny day. You can always take a scroll through our top picnic recipes by tapping here, if you’re on the hunt for inspiration.
Try a slice of Tikka-Style Frittata with a fresh crispy side salad, or plate it up with chips for a heartier dinnertime option.
What diets is this Tikka-Style Frittata suitable for?
This Tikka-Style Frittata recipe is suitable for vegetarian, dairy-free and gluten-free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Tikka-Style Frittata?
You don’t need any fancy ingredients to make this really simple, slimming-friendly frittata.
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We’ve used mango chutney to sweeten up the curry-inspired flavours.
Garam masala is really easy to find online and at most supermarkets.
How many calories are in this Tikka-Style Frittata?
There are 161 calories per portion in this Tikka-Style Frittata, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Tikka-Style Frittata is perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a frying pan with low-calorie cooking spray and set on a low-medium heat.
Step 2
Add the onion and pepper and fry for 5 minutes until softening.
Step 3
Add the garlic and continue to fry for 3 minutes, add the spinach and cook for a minute until just wilted.
Step 4
While the vegetables are cooking, prepare the eggs. Add to a jug with the water, garam masala, cumin, coriander, chilli powder, paprika, turmeric and season with salt and pepper. Whisk using a fork until combined.
Step 5
Spray the pan with a little more low-calorie cooking spray and pour in the egg. Cook for 8-10 minutes until setting round the edges but still liquid on top. Preheat the grill.
Step 6
Add spoonfuls of the mango chutney swirling lightly.
Step 7
Pop under the preheated grill for 4-5 minutes until the frittata is set and turning golden brown on top. Serve!
What could I serve with this Tikka-Style Frittata?
This Tikka-Style Frittata is delicious all on its own, or as part of a slimming-friendly spread with any of these sunny weather side dishes:
How do you know when Tikka-Style Frittata is cooked?
You’ll need to cook this frittata until it has set and turned golden brown on top. This will take around 20 minutes of pan-frying, followed by 5 minutes under a preheated grill.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Tikka-Style Frittata in the fridge?
Once you’ve served this recipe, you’ll ideally need to eat it within 4 hours.
You can store any leftovers of this Tikka-Style Frittata in the fridge for around 3 days. Make sure that you allow them to cool before putting them in a container with a lid and chilling in the refrigerator.
Can I freeze Tikka-Style Frittata?
We don’t recommend freezing this recipe.
How do I reheat Tikka-Style Frittata?
From chilled: Place in a microwave-proof container with a loosely-fitting lid and heat for 4-7 minutes until piping hot.
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Tikka-Style Frittata
Spice up your lunch box with our Tikka-Style Frittata! Pack it up for later and enjoy it with a crispy side salad, served hot or cold.
-
Prep Time
15 MINS
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Cook Time
25 MINS
- KCals 161
- Carbs 8.7G
Instructions
- Spray a frying pan with low-calorie cooking spray and set on a low-medium heat.
- Add the onion and pepper and fry for 5 minutes until softening.
- Add the garlic and continue to fry for 3 minutes, add the spinach and cook for a minute until just wilted.
- While the vegetables are cooking, prepare the eggs. Add to a jug with the water, garam masala, cumin, coriander, chilli powder, paprika, turmeric and season with salt and pepper. Whisk using a fork until combined.
- Spray the pan with a little more low-calorie cooking spray and pour in the egg. Cook for 8-10 minutes until setting round the edges but still liquid on top. Preheat the grill.
- Add spoonfuls of the mango chutney swirling lightly.
- Pop under the preheated grill for 4-5 minutes until the frittata is set and turning golden brown on top. Serve!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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Recipe notes
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2 comments
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LynMonday 21st April 2025
What is the size of the frying pan you’re showing in the picture?
HollyTuesday 22nd April 2025
Hey Lyn, we’ve used a 25cm frying pan in the photo, hope that helps!
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