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
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.
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.
How to make frittata Jamie Oliver? ›
Preheat the oven to 220°C/425°F/gas 7. Crack the eggs into a mixing bowl and add a pinch of sea salt and black pepper. Whisk together and put to one side. Add the peas, broad beans and a good pinch of salt to a pestle and mortar, then pick in the mint leaves and bash to a rough paste.
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 kind of cheese is best for frittata? ›
Go for high moisture cheeses
According to Cheese Science, high moisture cheeses like mozzarella and smoked Gouda are great melting cheeses that give frittatas their desired texture. Meanwhile, a low moisture cheese like Parmesan won't melt in the oven, especially when it's surrounded by a mixture of eggs.
Does frittata need cream? ›
Adding a bit of dairy, whether it's cream or thick yogurt, is essential for getting the moisture and creaminess of the frittata just right. For every dozen eggs, use a half cup of dairy. It can be cream, whole milk, sour cream, yogurt, crème fraîche, even cottage cheese.
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!
What kind of frying pan is best for Frittatas? ›
And when it comes to this egg dish, the best choice is a cast iron skillet. Not only do these pans move seamlessly between the stove and oven, but when they're well-seasoned they're also naturally nonstick.
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!
How to make Jimmy Dean breakfast frittata? ›
ENJOY! From Frozen: Remove frittata(s) from wrapper and place on a baking pan. Bake at 350°F for 20-25 minutes or until hot.
Why is my frittata watery? It's really important that you cook the vegetables before pouring over the egg mixture, especially if the vegetables have a large water content. In the case of this baked frittata recipe, the spinach, in particular, needs to be well cooked.
Should you flip a frittata? ›
Pre-seasoning the eggs with salt helps them retain moisture during cooking. Cooking the vegetables in batches gives us more control over their texture. Keeping the cheese in large chunks gives us oozy pockets in the frittata. Flipping the frittata ensures a creamy, dense center.
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.
What is the healthiest cheese for an omelette? ›
Cottage cheese
It's this high protein combined with low-calorie content that makes cottage cheese a good choice for weight management, with studies suggesting it may even be as satiating as eating an egg.
Is it OK to eat omelette everyday? ›
If we look at the various research and studies, none of them points out any side effects of eating an egg daily. However, most researchers have made this point time and again that one must limit the daily intake value of eggs. It should not exceed 1-2 eggs a day.
How is the fluffiness of a puffy omelet achieved? ›
How to Make a Fluffy Omelet. Whisk egg yolks, melted butter, and salt together in bowl. Place egg whites in bowl of stand mixer and sprinkle cream of tartar over surface. Fit stand mixer with whisk and whip egg whites on medium-low speed until foamy.
What part of the egg makes things fluffy? ›
The main way to make cakes fluffy is to incorporate air. This can be done by beating the egg whites separately from the yolks and incorporating them carefully into the batter. Like that, you retain the air bubbles created while beating the egg whites and your cake is fluffier.
Why is my omelette fluffy? ›
This is the key to making fluffy omelettes, just whisk the egg yolk and egg white separately. This helps in giving that perfect restaurant-like texture to the homemade omelettes. Also make sure you whisk the egg portions in a way that they turn frothy, this will add on the fluffiness of the omelettes.
