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 Garden Fresh Thyme
   • 1 tsp Extra Virgin Olive Oil
   • 1 Tbsp Pumpkin Seeds
   • 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 Ground Garlic
   • 1/4 tsp Baking Powder
   • 1 pinch Kosher Salt
   • 1 pinch Black Pepper
4. Prepare Basil & Tomatoes

   Chiffonade (aka finely slice) basil and mince tomatoes.

   • 3 , chiffonade Basil Leaves
   • 2 , minced Sundried Tomatoes
5. Create Frittata

   Add cheese, tomatoes, and basil to frittata batter, whisk until well incorporated.

   • 2 Tbsp , crumbled Feta 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.

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	Amount per serving	Daily value percentage
Calories	390 kcal
Total Fat	27 g	35%
Total Saturated Fat	8 g	42%
Unsaturated Fat	19 g
Cholesterol	390 mg	130%
Sodium	750 mg	35%
Total Carbohydrate	13 g	5%
Fiber Total Dietary	3 g	12%
Sugars Total	2 g
Good Source: Protein	20 g	41%
Vitamin C	12 mg	15%
Calcium Ca	261 mg	20%

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	Amount per serving	Daily value percentage
Iron Fe	3.5 mg	20%
Vitamin D	2 µg	10%
Potassium K	450 mg	10%
Vitamin E	6.5 mg	45%
B-Vitamins
Thiamin	0.3 mg	20%
Riboflavin	0.8 mg	60%
Niacin	1.8 mg	10%
Pantothenic Acid	1.9 mg	40%
Vitamin B-6	0.4 mg	25%
Folate (B9)	82 µg	20%
Excellent Source: Vitamin B12	1.2 µg	50%

By Innit Culinary Team