Healthy Frittata

You'll Love This Delicious Frittata

Frittata is a crust-free alternative to quiche that can easily be served for brunch or batch cooked for a quick breakfast to get you through the week. This egg dish also provides a great medium for incorporating loads of veggies, so check your fridge to see what veggies need to be used up. If you don’t have a cast iron skillet, read cook’s notes below.

Serves 4

Recipe courtesy of
  • Lisa Markley Director of Culinary Medicine | AdventHealth Whole Health Institute

Recipe Ingredients

  • 10 large eggs
  • 1/3 cup plain unsweetened plant-based milk of your choice
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 2 teaspoons avocado oil
  • 2 cups roasted, sauteed or steamed vegetables of your choice: Onion, kale and cherry tomato; Onion, broccoli and mushroom; Roasted veggie and leek; Onion, garlic, spinach and bell pepper
  • 2-3 ounces cooked animal protein (optional): Chopped nitrate-free bacon; Chopped nitrate-free chicken breakfast sausage; Canned wild salmon or smoked salmon

Preparation

  1. Preheat oven to 350°F.

  1. Whisk eggs, milk, salt, and pepper in a medium-sized bowl, just enough to blend the whites and yolk. Overbeating may cause the frittata to puff up while baking. Set aside.

  1. Heat oil over medium heat in a 10-inch oven-proof pan (cast iron is preferred). Sauté fresh vegetables until tender or reheat already cooked vegetables in the pan for a few minutes, stirring frequently. Add in optional cooked animal protein, if desired. Evenly distribute vegetable and protein mixture across the bottom of pan.

  1. Gently pour in eggs and ensure they evenly cover the whole pan. Turn heat down to low and let mixture sit on burner until edges begin to set. This may take up to 60 seconds, depending on your pan. Once set, carefully transfer oven-proof pan to preheated oven and cook for 14-16 minutes until eggs are set throughout. The center will be slightly soft. It's not unusual for the eggs to puff up in the pan; they’ll deflate once removed from oven.

  1. Remove from oven, cut into wedges, and serve.

Cook’s notes: If you don't have a pan that can easily be transferred to the oven, simply cook the vegetable mixture as directed then transfer to a greased 9" pie pan, cover with whisked eggs, and place in oven to bake. It may take a few minutes longer to cook this way since the edges of the eggs were not allowed time to pre-set in the pan on the stovetop.

Category Tags

Breakfast
Entrees
Lisa Markley, MS, RDN, LD

About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.

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