Veggie and Egg Frittata

I decided to switch it up from the usual sweet meal prep breakfast, and try out a savoury option. All I have to say is yum! This frittata recipe is super simple to make, and the perfect option for a protein-packed breakfast.

Eggs for breakfast

We all know that eggs are one of the most popular breakfast foods out there. And rightly so. They are a great source of protein, and healthy fats. Not only are they good for your health, but they are easy to make and very affordable.

Let’s talk about the whole eggs and cholesterol stuff for a minute. Eggs do contain a substancial amount of cholesterol which is known to be iffy in regards to increased risks of heart disease. However, after many, many, many studies have been done around this subject, a simplified concluding statement would be that the cholesterol found in eggs raises HDL rather than LDL cholesterol. (HDL is the good kind that helps get rid of the LDL).

To keep this short and sweet, in my personal opinion, I believe that eggs should be the least of our worries for not being “good for you”. Instead, try focusing on what you are serving with and how you prepare your eggs. For example, cooking them with healthy oils like olive, avocado or coconut oil instead of butter. Or having a piece of whole grain toast and avocado on the side instead of white bread and six slices of bacon.

Vegetables to start

Fun fact: Vegetables are healthy. Bet you didn’t know that one.

We should eat them. Our bodies thrive off of good nutrients, and veggies just so happen to be full of them! One of the best parts of this breakfast is that you can truly add whatever kind of veggies you have on hand. And starting your day with a serving of vegetables is the perfect way to get on a roll with your nutrition for the day.

Sides

There are so many ways to really make this the ultimate breakfast, along with a few other items. This frittata contains mostly protein, so pairing it with some carbs and healthy fats makes it a perfect well-rounded breakfast.

Serve with some avocado, or fresh guacamole if you are feeling fancy, some salsa, or warm up with a little sprinkle of cheese. I like to have this with a piece of wholegrain toast on the side, or sweet potato hash. Make what you want and enjoy this delicious savoury breaky.

Vegetable and Egg Frittata Recipe

Yield: 6-8 servings Prep time: 10 minutes Cook time: 15 minutes Total Time: 25 minutes

Ingredients

  • 5 eggs
  • 4 egg whites
  • 1/3 C unsweetened almond milk
  • 1/2 yellow onion
  • 2 stalks green onion
  • 2 cloves garlic minced
  • 5-10 cherry tomatoes
  • 1/2-1 zucchini diced
  • 1/2 frozen corn
  • Optional: 1/4 C fresh dill
  • Optional: 2 tbsp nutritional yeast
  • salt and pepper to taste (around 1 tsp each)

Method

  1. Preheat oven to 425℉.
  2. Add eggs, egg whites and almond milk to a medium size bowl and lightly whisk together. Stir in a crack of salt and pepper as well. If desired, mix in nutritional yeast.
  3. Chop up all veggies going in your frittata. This includes dicing onion finely, green onion, mincing garlic, chopping tomatoes, zucchini and corn if using from the cobb. Also prepare your fresh dill. (You can add a little dill spice if you do not have fresh as well)
  4. Heat a skillet on medium-high heat and add 1 tbsp of olive oil or avocado oil to the pan.
  5. Add garlic, onion and green onion to pan and sauté for a few minutes until translucent.
  6. Add in the rest of you veggies to the pan and sauté over medium heat for 2 minutes.
  7. Poor the beaten egg mixture into the pan making sure it reaches all sides of the pan.
  8. Cook on medium heat for 5 minutes.
  9. Transfer frittata into oven and bake for a final 8 minutes.
  10. Take out and let cool, cut into to servings for meal prep or enjoy fresh!

Nutrition

Per 1/8th of recipe

Calories: 74 Total Fat: 3g Sodium: 80mg Carbohydrates: 4g Fiber: 1g Sugar: 1g Protein: 7g

Published by athl-eats

I love eating and making food. My favourite foods consist of sweet potato, chicken, salads, bagels, coffee, coffee is considered a food right?

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