Ingredients

1 Servings

Produce

  • Fresh Thyme 6 sprigs

Dry Goods

  • Coconut Flour 1/2 Tbsp

  • Almond Flour 1 Tbsp

  • Baking Powder 1/4 tsp

Pantry

  • Extra Virgin Olive Oil 1 tsp

Dairy & Eggs

  • Grated Parmesan Cheese 2 Tbsp

  • Eggs 2

Canned/Bottled Goods

  • Canned Pumpkin 2 Tbsp

  • Sundried Tomatoes 2

  • Coconut Oil 1/4 tsp

Nuts & Seeds

  • Sunflower Seeds 1 Tbsp

Packaged Products

  • Pumpkin Seed 1 Tbsp

Spices

  • Black Pepper 1 pinch

  • Kosher Salt 2 pinches

  • Garlic Powder 1/4 tsp

Preparation

  1. Create Seed Crunch

    Pick leaves from thyme. Discard stems. Heat oil in a small skillet over medium heat. Add seeds and cook, stirring occasionally, for 3 minutes or until golden. Add thyme and salt, stir to coat. Place in a bowl and set aside to cool for 3 minutes.

    • 3 sprigs, leaves picked Fresh Thyme
    • 1 tsp Extra Virgin Olive Oil
    • 1 Tbsp Pumpkin Seed
    • 1 Tbsp Sunflower Seeds
    • 1 pinch Kosher Salt
  2. Grease Mug

    Grease a microwave-safe coffee mug, that holds at least 8 fl.oz, with oil. Note: the bigger the mug the shorter the cook time.

    • 1/4 tsp Coconut Oil
  3. Prepare Batter

    Crack eggs into the greased mug. Add the remaining ingredients and whisk with a fork until well incorporated.

    • 2, small Eggs
    • 1 Tbsp Almond Flour
    • 1/2 Tbsp Coconut Flour
    • 1/4 tsp Garlic Powder
    • 1/4 tsp Baking Powder
    • 1 pinch Kosher Salt
    • 1 pinch Black Pepper
  4. Prepare Thyme & Tomatoes

    Pick leaves from thyme, discard stems. Mince sundried tomatoes.

    • 3 sprigs, leaves picked Fresh Thyme
    • 2, minced Sundried Tomatoes
  5. Create Frittata

    Add pumpkin puree, tomatoes, cheese, and thyme to frittata batter, whisk until well incorporated.

    • 2 Tbsp Canned Pumpkin
    • 2 Tbsp Grated Parmesan Cheese
  6. Cook

    Microwave on full power for 1 minute 30 seconds or until it appears fluffy and cooked through. Cook for an additional 30-60 seconds if it seems under cooked. Tip: You can check doneness by inserting a toothpick all the way to the bottom. If the toothpick comes out dry, you're good to go!

  7. Serve

    Let cool for 3 minutes before enjoying with your topping of choice straight out of the mug with a spoon (or flip onto a plate). Tip: The taste will be delicious warm or cold. These can be pre-made and stored in the fridge in an airtight container. Enjoy within 3 days.

Nutrition

  Amount per
serving
Daily value percentage
Calories 390 kcal  
Total Fat 26 g 33%
Total Saturated Fat 7 g 36%
Unsaturated Fat 19 g  
Cholesterol 380 mg 127%
Sodium 760 mg 35%
Total Carbohydrate 17 g 6%
Fiber Total Dietary 5 g 16%
Sugars Total 2 g  
Good Source: Protein 21 g 42%
Vitamin C 16 mg 20%
Calcium Ca 267 mg 20%
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By Innit Culinary Team