Muffin Pan Prawn Frittatas
Looking for a protein-packed breakfast, brunch, or snack that’s easy to make and full of flavour? These Muffin Pan Prawn Frittatas combine juicy prawns, creamy coconut milk, fragrant Thai basil, and mild red curry paste into perfectly portioned egg muffins.
They’re ideal for meal prep, entertaining, or quick grab-and-go meals throughout the week. Best of all, they’re baked in a muffin tray, making them simple to serve and easy to store.
Why You’ll Love This Recipe
- High in protein
- Perfect for meal prep
- Naturally portion-controlled
- Great for breakfast, brunch, or snacks
- Ready in under 30 minutes
- Freezer-friendly
- Packed with Asian-inspired flavours
Ingredients
For the Frittatas
- 6 eggs
- 125ml (1/2 cup) coconut milk
- 1 tbsp red curry paste
- 50g self-raising flour
- 1 tbsp fish sauce
- 300g cooked prawns, peeled and deveined, with 250g coarsely chopped
- 1/2 cup chopped fresh Thai basil
For Serving
- 10 whole cooked prawns
- Coconut yoghurt
- Sweet chilli sauce
- Extra Thai basil leaves
Why Muffin Pan Frittatas Are So Popular
Mini frittatas are perfect because they:
- Cook faster than a full-sized frittata
- Are easy to portion
- Travel well for work lunches
- Freeze and reheat beautifully
- Make healthy snacks readily available
They’re also a great way to add more protein to your day.
How to Make Muffin Pan Prawn Frittatas
Step 1: Prepare the Muffin Tray
Preheat the oven to 200°C (180°C fan forced).
Lightly spray ten muffin holes with cooking oil.
This helps the frittatas release easily after baking.
Step 2: Make the Egg Mixture
In a large bowl, whisk together:
- Eggs
- Coconut milk
- Red curry paste
- Self-raising flour
- Fish sauce
Continue whisking until the mixture is smooth and well combined.
Step 3: Add the Filling
Stir through:
- Chopped prawns
- Chopped Thai basil
Mix until evenly distributed throughout the batter.
Step 4: Fill the Muffin Tray
Divide the mixture evenly among the prepared muffin holes.
Fill each cavity approximately three-quarters full.
Step 5: Bake
Bake for 20 minutes or until:
- Golden on top
- Firm in the centre
- Lightly puffed
The frittatas should spring back when gently touched.
Step 6: Garnish and Serve
Serve warm or at room temperature.
Top each frittata with:
- A dollop of coconut yoghurt
- One whole prawn
- A drizzle of sweet chilli sauce
- Fresh Thai basil leaves
What Makes These Frittatas Different?
Unlike traditional frittatas, these include:
Coconut Milk
Adds richness and subtle sweetness.
Red Curry Paste
Provides gentle spice and aromatic flavour.
Thai Basil
Delivers a fresh, authentic Southeast Asian flavour.
Prawns
Adds lean protein and seafood flavour without making the dish heavy.
Health Benefits
Prawns
Prawns are:
- High in protein
- Low in fat
- Rich in selenium
- Excellent source of vitamin B12
Eggs
Eggs provide:
- Complete protein
- Healthy fats
- Choline
- Essential vitamins and minerals
Thai Basil
Thai basil contains antioxidants and adds fresh flavour without extra calories.
Meal Prep Tips
Refrigerator Storage
Store in an airtight container for up to 4 days.
Freezing
Freeze individually wrapped frittatas for up to 2 months.
Reheating
Microwave for 30–60 seconds or warm in the oven until heated through.
Variations
Chicken Version
Replace prawns with shredded barbecue chicken.
Salmon Version
Use cooked or smoked salmon for a rich seafood alternative.
Vegetarian Version
Substitute prawns with:
- Steamed broccoli
- Mushrooms
- Spinach
- Capsicum
Herb Variations
Swap Thai basil for:
- Coriander
- Mint
- Spring onion
- Parsley
Serving Suggestions
These mini frittatas pair perfectly with:
- Green salad
- Fresh fruit
- Avocado
- Rice paper rolls
- Asian slaw
- Roasted vegetables
They’re also excellent as party finger food.
Nutritional Information
Per serving:
- Calories: 135
- Protein: 12.1g
- Fat: 6g
- Saturated Fat: 3.2g
- Carbohydrates: 7.8g
A healthy, high-protein option that fits perfectly into a balanced diet.
Frequently Asked Questions
Can I use raw prawns?
Yes. Finely chop them and ensure they’re fully cooked during baking.
Are these spicy?
The recipe is mildly spicy. Add more or less curry paste depending on your preference.
Can I make them dairy-free?
Yes. Simply use dairy-free coconut yoghurt when serving.
Can I eat them cold?
Absolutely. They’re delicious straight from the fridge, making them ideal for meal prep.
Final Thoughts
These Muffin Pan Prawn Frittatas are a fantastic make-ahead meal packed with protein, flavour, and fresh ingredients. The combination of prawns, coconut milk, Thai basil, and red curry paste creates a unique twist on traditional frittatas that’s both satisfying and nutritious.
Whether you’re preparing breakfast for the week, packing lunches, or serving guests at brunch, these mini frittatas are guaranteed to impress.