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
Forgetting to add milk or cream.
This is the ingredient that gives frittatas their signature creamy, fluffy texture. Without this important addition, frittatas cook up flatter and a bit more dense. Follow this tip: After whisking the eggs together, be sure to whisk in some milk or cream.
What makes a frittata so different from an omelet? ›
And, unlike omelets, frittata fillings are mixed in with the eggs in the pan rather than folded in the center. To make a frittata, well-beaten eggs are cooked on the stove in a hot skillet, along with the fillings, for a few minutes until the outer edges are set.
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.
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.
What is the frittata formula? ›
Easy Formula For a Frittata
6 eggs. 1/4 cup heavy cream. 1 cup cheese. 2 cups veggies and/or meat.
Does frittata need cream? ›
I've had great results with heavy cream, half-and-half and whole milk. Sour cream, crème fraîche and yogurt will work as well. However, two percent and skim milk are too watery. Omitting the dairy altogether results in a frittata that is, unsurprisingly, more eggy in flavor and less creamy.
What is a fun fact about 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.
Which is easier to make quiche or frittata? ›
Texture: Frittatas have a firm exterior and a tender-fluffy interior, while quiche have a rich, custardy interior and a buttery, flaky crust. Timing: Quiche is more labor-intensive, particularly if you're making homemade crust. Frittatas require less cooking time, making them a quick-and-easy go-to breakfast or brunch.
Is it okay to eat an omelet every day? ›
The bottom line: an egg a day shouldn't put you over the edge, especially if you're eating leaner cuts of protein and plant-based protein, rather than relying solely on red meat. If you have a heart-related condition, being aware of your saturated fat intake is more important.
What do you call a fried egg with hard yolk? ›
Sunny side up: The egg is fried with the yolk up and is not flipped. Over easy: The egg is flipped and the yolk is still runny. Over medium: The egg is flipped and the yolk is only slightly runny. Over well: The egg is flipped and the yolk is cooked hard.
Cheeses like feta, cottage cheese and swiss cheese are healthy sources of protein and calcium. So, ditch processed cheeses and opt for these healthier alternatives. Similarly, add boiled and shredded chicken or turkey to your omelette, instead of going for red meat additions like bacon bits.
What is the best pan for frittata? ›
Use a cast-iron skillet.
The best choice for making frittatas, cast iron skillets can safely go from stovetop to oven, and they conduct heat well and evenly. Seasoning a cast-iron pan gives it a non-stick quality, so a well-seasoned skillet will result in the easiest slicing & serving.
What kind of cheese is best for frittata? ›
Cheese that melts well like a cheddar or Monterey Jack will blend and melt into the frittata. Soft cheeses like goat cheese or feta will be delicious but will stay whole. So you'll find bites with the cheese crumbles.
When making a frittata, which ingredient should be pre-cooked prior to adding it to the egg mixture? ›
Tough vegetables like potatoes, squash and onions need to be pre-cooked since they will not have time enough to soften before the eggs are done. Raw meats such as bacon and sausage also need more time and heat to cook through safely, so get them prepped before your other ingredients.
Why did my frittata puff up? ›
Beat eggs until just blended: Overbeating the eggs invites too much air in to the egg mixture. As the frittata bakes, the eggs will expand and puff up. That can leave them with a spongy texture that's dry and unappealing. You want to combine the eggs well, but stop once everything is fully incorporated.
What texture should a frittata be? ›
"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! A good frittata should have the texture of custard: trembling and barely set.
What part of the egg makes things fluffy? ›
But besides the nutritional benefits there are a few other good reasons to use egg in breadmaking. It makes the bread lighter and fluffier. The reason for that is the fat in the yolk that inhibits gluten formation just as any other fat would. This results in a looser dough that can expand and puff up more.
