Here’s a fabulous breakfast recipe that is packed with veggies: Very Vegetable Frittata
The most horrible thing about eating healthy is trying to figure out something enjoyable to have for breakfast each day. Cereal is out of the question- too many useless carbs to start the day in a bad way. I’ll occasionally eat oatmeal, but since I don’t like it without a boatload of sugar… it’s not such a great choice either. Eggs are the obvious, favorite choice… but I have to get creative with the way that I make them.
I have been buying Eggland’s Best Eggs for years now, and this year I have the privilege of partnering with Eggland’s Best to share recipes with my readers. Compared to ordinary eggs, each Eggland’s Best egg contains25% less saturated fat, 4 times more vitamin D, double the heart-healthy Omega-3s,3 times more vitamin B12,38% more lutein and10 times more vitamin E. Their hens are fed an all-vegetarian diet with no added hormones, antibiotics or steroids. For more information, you can visit EgglandsBest.com.
If I can somehow incorporate a bunch of veggies into my breakfast, my body feels like it has gotten a great start to the day. A frittata is the best way to add as many vegetables to breakfast as possible! This frittata has FIVE CUPS of veggies in it, a small amount of cheese, 4 whole eggs, plus three egg whites!
A frittata is a four-serving meal. My husband and I love to eat a frittata for breakfast, and we save the second two servings to eat for lunch the following day.
There are a couple of ways to eat my vegetable frittata… you might love it served over a bed of arugula that has been tossed with olive oil and meyer lemon juice (my favorite)… and it’s equally good with a couple of spoonfuls of mango salsa on top. Eggs are a healthy way to start the day- they’re low in cholesterol, saturated fat and calories… and they contain a good amount of protein to help you feel full.
If you happen to be following the Weight Watchers WW plan, you’ll find a link to the WW Points on the recipe card below.
This frittata is packed with a full five cups of vegetables!
Recipe Details
Prep Time: 25 minutes mins
Cook Time: 18 minutes mins
Total Time: 43 minutes mins
Course: Breakfast
Cuisine: American
Keyword: eggs, frittata, vegetable
Servings: 4 servings
Calories: 227kcal
Ingredients
- 4 large eggs
- 3 large egg whites
- 1 cup nonfat milk
- 1 tablespoon chopped chives
- 1 teaspoon Dijon mustard
- ⅓ cup finely chopped onion
- 1 cup chopped mushrooms
- 1 cup chopped broccoli
- 1 cup chopped cauliflower
- 1 cup chopped zucchini
- 1 cup halved cherry or pear tomatoes
- ⅓ cup crumbled feta cheese
- salt and pepper, to taste
- arugula, for serving (completely optional)
Instructions
In a medium bowl, whisk together the eggs, egg whites, milk and Dijon mustard; set aside.
In a 10 to 12 inch ovenproof nonstick skillet, spray with cooking spray and heat to medium high. Sauté onion until softened, about 2 minutes. Add the mushroom, broccoli, cauliflower and zucchini to the skillet. Sauté until slightly softened, another 3 to 4 minutes.
Whisk the egg mixture again, then pour over the vegetables. Sprinkle tomatoes and feta cheese on top. Place a lid on the skillet, reduce heat to medium and cook until the bottom and sides of the frittata are firm, 8 to 10 minutes. Preheat the oven broiler.
Place the skillet under the broiler and broil until the frittata is cooked through (no longer jiggly)and slightly browned on top, about 5 minutes (watch closely). Cut into 4 wedges and serve immediately over a handful of arugula, if desired.
Nutrition
Serving: 1serving, Calories: 227kcal, Carbohydrates: 22g, Protein: 19g, Fat: 9g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.02g, Cholesterol: 199mg, Sodium: 643mg, Potassium: 1134mg, Fiber: 6g, Sugar: 11g, Vitamin A: 1619IU, Vitamin C: 117mg, Calcium: 240mg, Iron: 3mg
Here are a few more frittata recipes you might enjoy:
Disclosure: This recipe was created in partnership with Eggland’s Best. I only write about products that I already use in my kitchen- and this is one of them! RecipeGirl.commaintains full editorial control of the content published on this site. As always, all thoughts, opinions, and enthusiasm for productsare entirely myown.
FAQs
OVEN/TOASTER OVEN HEATING INSTRUCTIONS (RECOMMENDED)
Pre-heat oven to 350°F. Remove Frittata(s) from wrapper. Place Frittata(s) on a baking sheet and heat for 18 minutes.
Does a frittata have to have potatoes? ›
While there may or may not be additional ingredients, such as cubed potato, such ingredients are combined with the beaten egg mixture while the eggs are still raw rather than being laid over the mostly cooked egg mixture before it is folded, as in an omelette.
What's healthier frittata or omelette? ›
But unlike omelets, egg frittatas can serve a family fast. And unlike most egg recipes, a four-serving frittata cooks all at once without any flipping or fuss. Plus, since there's no crust (like quiches), it makes it a healthier breakfast option.
When making a frittata which ingredient should be pre cooked prior to adding it to the egg mixture? ›
This also holds true for aromatics, like onions, and sturdy veggies, like raw potatoes. "They won't get much more tender once you add the beaten eggs," says Perry, "So cook them fully before combining everything." Don't be afraid of getting a little color on the vegetables: That's what makes them so delicious!
How does the frittata get its fluffy texture? ›
Tips for Fluffy Eggs
- Using the immersion blender creates air in the eggs which will produce a light and fluffy result.
- Heavy cream gives a creamy texture. You can add up to 1/2 cup per dozen eggs.
- Don't overcook! Overcooking eggs makes them rubbery.
Cast iron pans heat evenly and retain temperatures well, and they can become quite nonstick if you take care of them properly. These attributes make them great for eggs, especially for recipes you want to transfer to the oven and finish cooking gently like a frittata.
What kind of cheese is best for frittata? ›
Some good options include cheddar, gruyere, feta, and goat cheese. Add flavorings: Enhance the flavor of your frittata by adding herbs like thyme, rosemary, or basil, or spices like paprika, cumin, or chili powder. Pre-cook vegetables: Cook any vegetables you plan to add to the frittata before adding them t.
How do you thicken a frittata? ›
When cooking a frittata, it's always a good idea to add dairy, specifically whole milk. Dairy isn't absolutely required to make a frittata, but if you want an ideal creamy consistency, you should add it. If milk isn't your style, you can even add yogurt to your frittata recipe to thicken it.
What is vegetable frittata made of? ›
This Vegetable Frittata is made with eggs, a variety of fresh vegetables, and cheese. This frittata recipe is very versatile and makes a great quick and easy meal. Enjoy for breakfast, brunch, lunch, or even dinner. Let's crack a couple eggs…it's Vegetable Frittata time!
What is a fun fact about frittata? ›
History of Frittata
The frittata originates from the Mediterranean region, and a very similar dish with eggs, cheese, and vegetables was known in ancient Rome. All the efforts of tracing this dish to a particular Italian region defies attempts, as it is popular all over Italy.
While often compared to quiche, a frittata is a healthier option because it doesn't have a crust. The benefits are a lot like those of an omelet.
What is the healthiest cheese for an omelette? ›
Cottage Cheese Provides an Extra Boost of Protein
If you haven't yet considered cottage cheese as an omelet filling, I urge you to give it a try. Not just because this breakfast means kicking off the day with nearly 20 grams of protein, but also because it's one of the most delicious things you can do with eggs.
How do I know when my frittata is done? ›
Cook the frittata in the oven just until the centre is no longer wobbly and the edges are golden-brown. If still unsure, place a knife into the centre of the frittata. If raw eggs run out, keep cooking. You want the eggs to be just set as the frittata will keep cooking while it's standing.
When determining how many eggs to use in a frittata generally? ›
The egg to dairy ratio: If you are making a smaller frittata use 6 eggs and 1/4 cup of dairy, and if you are making a larger frittata use 12 eggs and 1/2 cup of dairy. You can use milk, sour cream, yogurt, milk kefir, or any other form of dairy you have on hand - just make sure it is full fat.
How do you know when to flip a frittata? ›
Replace cover on the skillet, reduce heat to medium-low, and cook until the egg is lightly browned on the bottom, 3 to 5 minutes. Carefully flip the frittata and cook until the bottom is again lightly browned, 1 to 2 minutes more.
How to cook veggies made great spinach egg white frittata? ›
Oven/Toaster Oven (recommended): Pre-heat oven to 350 degrees F. Remove Frittata(s) from all packaging. Place Frittata(s) on a baking sheet and heat for approximately 18 minutes. Microwave: Heat in bag on high for approximately 45 seconds.
How long to cook veggies made great muffins? ›
Heat muffin in bag on high for approximately 35 seconds. CAUTION: BAG WILL BE HOT! Microwave times are based on a 1000 watt oven and may vary due to wattage. DEFROSTING INSTRUCTIONS: Our muffins taste great at room temperature, just defrost muffin at room temp for 4 hours and enjoy!
How long do you cook vegetable made great frittata in the air fryer? ›
AIR-FRYER (RECOMMENDED)
Remove Frittata from bag, and place in air fryer at 375°F for 2-3 minutes.
Are veggies made great frittata healthy? ›
These vegetarian Frittatas are packed with spinach, tomatoes, onions and red bell peppers! With 5 grams of Protein, Gluten Free and only 70 Calories you'll start the day with a deliciously filling breakfast! Allergy Friendly: Gluten Free, Soy Free, Peanut & Tree Nut Free!
