Hey, What’s Cookin’?
Enjoying a hearty vegetable frittata—without cheese—is one of the healthiest ways you can start your day. In fact, it’s perfect for ANY meal–breakfast, lunch or dinner! It’s also a great way to use up those veggies that have been languishing in the refrigerator and are maybe just a tiny bit dehydrated or wilted–but are still perfectly good to eat and will add vitamins, minerals, & fiber to your morning.
We all know the incredible, edible egg is a relatively inexpensive and versatile source of protein. One egg has varying amounts of 13 essential vitamins and minerals (such as Vitamins A, D, & B12, along with iron and calcium) plus 6 grams of high-quality protein. That quality protein is essential for building and maintaining lean body mass.
And more than 40 years of research has demonstrated that healthy adults can enjoy eggs without significantly impacting their risk of heart disease. When scientists first learned that high blood cholesterol was associated with heart disease, foods high in cholesterol–such as eggs–logically became suspect. But after 25 years of study, it has become evident that cholesterol in food is not the culprit — saturated fat has a much bigger effect on blood cholesterol. Full-fat dairy products and fatty meats are examples of foods that are loaded with saturated fat and which trigger the body to produce cholesterol.
Finally, if you are new to meal prepping, this frittata will be perfect for a week’s worth of breakfasts! Enjoy!
Veggie Breakfast Frittata
- 10 large eggs, beaten
- 1 tsp Kosher salt
- 1/4 tsp freshly ground black pepper
- 1/2 tsp dried thyme or oregano
- 2 tablespoons extra-virgin olive oil
- 1 small green bell pepper, diced
- 1 small red bell pepper, diced
- 1 8-oz box sliced white button mushrooms, wiped clean
- 1/2 small red onion, thinly sliced and chopped
- 5 – 6 oz. bag prewashed organic baby spinach
- 2 – 3 cloves garlic, minced sliced
- hot sauce, organic sugar-free ketchup, Sriracha sauce (optional)
- Crack the 10 eggs into a large bowl and add salt, pepper, and thyme. Beat with a whisk or a stick blender until the whites & yolks are uniformly mixed.
- Preheat the oven to 375 degrees F.
- Heat the oil in a 10″ to 12″ oven-safe, nonstick skillet over medium-high heat.
- Add the bell peppers, mushrooms, and onions and cook, stirring occasionally until softened, 6 to 7 minutes.
- Add the spinach and garlic and cook, stirring frequently, until the spinach wilts down but is still vibrant green, about 2 minutes.
- Reduce the heat to low and add the beaten eggs. Mix carefully and distribute the vegetables as evenly as possible throughout the skillet.
- Place the skillet in the oven and bake until the frittata is set; approx. 13 to 15 minutes.
- Remove pan from oven and let stand for 5 minutes Divide the frittata into 6 pieces. Serve with the condiment of your choice (if desired), such as hot sauce, ketchup, or Sriracha sauce. Refrigerate leftovers in an airtight container for up to 1 week.
- Feel free to substitute any different vegetables that you might enjoy more. For example; use baby kale instead of baby spinach, use chopped asparagus instead of bell peppers, use green onion instead of red–you can make this frittata exactly to your tastes!
- If you want/need more lean protein, serve some uncured Canadian bacon alongside, or chopped up and mixed into the frittata. Any added meat MUST be precooked because the oven cooking time for the frittata is not long enough to ensure raw meat will be thoroughly cooked. Note that uncured Canadian bacon is sold pre-cooked and can be eaten straight from the package.
Photograph via Pinterest