It’s time to start the day off right: with a delicious, nutritious, and totally customizable frittata! Whether you’re feeding a crowd or just yourself, this easy-to-make recipe is sure to spice up your breakfast routine. So let’s get cooking as it’s time to whip up some amazing frittata!
A frittata is a type of egg-based Italian dish that is akin to an omelette or crustless quiche. These easy dishes make a great weekend brunch treat or an easy dinner solution. It’s a true one-pan meal – all of the ingredients are cooked together in the same skillet. Choose your favorite vegetables, herbs, and cheeses to customize your own frittata recipe for any occasion.
In this particular recipe, we’ll be using healthy options such as non-dairy milk, egg whites, and mushrooms for fewer calories without sacrificing flavor. With minimal prep. time and about 10 minutes in the oven, you’ll have a delicious breakfast or dinner option in no time!
A frittata is an Italian-style omelet that has been baked in a skillet instead of folded on the stove to create a fluffy and flavorful dish. This healthy version requires only 6 ingredients – eggs, skim milk, olive oil, bell peppers, fresh spinach, and salt – and comes together in less than 20 minutes. With its healthful balance of protein and carbohydrates, this frittata can make an ideal simple breakfast or light dinner option.
Prep. Time: 15Min. Cookin Time: 20Min. Serves: 2
- 2 cups spinach (sliced)
- 2 cloves garlic (minced)
- 1 onion (chopped)
- 1 red bell pepper (chopped)
- 1/2 teaspoon oregano leaves (dried)
- 1/4 teaspoon ground black pepper
- Pinch of salt
- 8 large egg whites or 4 large eggs
- 1/2 cup non-dairy milk
- 3 tablespoons nutritional yeast flakes (optional)
- Preheat oven to 375°F (190°C).
- Heat oil in a large ovenproof skillet over medium heat. Add onions, garlic, pepper and cook until tender, about 2-3 minutes more. Finally add spinach and cook for 1 min. more.
- Meanwhile, whisk together eggs and milk in a medium bowl until creamy and season with salt, oregano and black pepper. Pour egg mixture over vegetables in skillet; stir gently to combine. Reduce heat to low; cook for 3 minutes before transferring skillet to preheated oven.
- Bake for 10–12 minutes or until center of frittata is just set when pressed lightly with a spatula or the back of a spoon; top will look just slightly wet (it will continue to cook after being taken out of the oven). Let cool slightly before serving warm or at room temperature – enjoy!
Nutritional Value: 277kcal.
Benefits of Eating a Healthy Frittata
Eating a healthy frittata offers a variety of nutritional benefits, with very few drawbacks. Frittatas are a low-calorie food that provide lean protein, healthy fats and plenty of vitamins and minerals. Plus, they can be prepared in advance and stored in the refrigerator so you can enjoy them later in the week.
A frittatas’s main ingredients include quality proteins such as eggs, cheese and other dairy products. Eggs contain an impressive level of all essential amino acids— making them a complete protein source – while many cheeses offer an excellent source of calcium and other essential vitamins and minerals. Adding fresh vegetables such as spinach or kale will increase the nutritional content even further by providing an array of antioxidants like Vitamin A and Vitamin C.
Paired with a light salad or whole grain toast, frittatas offer more nutritional value than many processed foods without sacrificing flavor or texture. When combined with the convenience of eating pre-prepared meals on busy days, it’s no wonder that adding healthy frittata recipes to your diet has become so popular lately!
Ingredients for a Healthy Frittata
Creating a delicious yet healthy frittata doesn’t have to be difficult! Here is a breakdown of the ingredients you’ll need to make this special egg dish:
Eggs – Use six or seven large eggs for the base. You can also use egg whites in place of whole eggs to add some healthy protein to your meal.
Vegetables – A variety of chopped vegetables such as onions, bell peppers, mushrooms, spinach, and tomatoes add flavor and color to your frittata. These can be sautéed until tender or cooked in the oven with the eggs for a less time-intensive option.
Cheeses – A combination of cheeses like mozzarella, feta and Parmesan cheese adds great flavor and creaminess to your frittata. Try adding a small amount of nutty Gruyère cheese as well for an extra kick!
Seasonings – Minced garlic and herbs like basil, oregano, thyme and rosemary give your dish an intense flavor boost but only require minimal effort. If desired, you can also add a pinch of cayenne pepper or chili powder for a little extra heat!
Nuts – Lightly roasted nuts like almonds or walnuts are an excellent topping that adds crunchy texture along with heart-healthy fats and protein.
Milk – Adding milk before pouring in the egg mixture will help keep your frittata light and fluffy. Whole milk works best here but almond milk is also an acceptable substitute if desired.
Tips and Tricks for Making a Healthy Frittata
To make a healthy frittata, you’ll need to begin with a few simple ingredients: eggs, dairy (such as milk or cream), vegetables, and lean proteins. But there are several additional tips and tricks to help you craft a delicious meal that’s healthy as well.
- When it comes to the eggs, it’s best to use omega-3 enhanced or pastured eggs for added nutrition. You can also switch up the type of dairy you use for variation in flavor: try low-fat cottage cheese or yogurt for extra protein and creaminess.
- Using vegetables is a great way to make any frittata healthier—plus add color, texture, and flavor! Try using lower-carb options like peppers and spinach; these will provide essential vitamins, minerals, and fiber without skyrocketing calorie counts.
- Lean proteins can also be incorporated into your healthy frittata without adding too many calories. Try turkey bacon or cooked chicken breast cubes – they provide valuable nutrients while keeping your meal light.
It can be difficult to know when a frittata is done cooking – one way to tell is when it has lightly browned edges but still looks slightly wet in the center. Once removed from the oven, let it sit for at least 5 minutes before serving – this allows time for it to set properly so that it doesn’t fall apart when cut into slices.
Variations of a Healthy Frittata
A classic frittata is an egg-based dish that often contains meats and vegetables. It’s a great way to combine nutrition and flavor into an easy breakfast or brunch meal. To make a healthy frittata, you can use any combination of vegetables, a small amount of low-fat cheese and lean proteins, such as chicken or turkey sausage.
But don’t let the basic ingredients limit your creativity! With just a few bits of culinary imagination, you can create delicious variations on the classic frittata that are sure to please your family and friends. Here are some ideas:
Add diced green peppers, onions and mushrooms along with some chopped tomatoes. For added flavor, add a spoonful of pesto or salsa. You can also add some cooked frozen vegetables for extra nourishment.
For protein-rich meal, add thin slices of cooked chicken breast, lean bacon pieces or cooked crumbled sausage along with favorite cheese such as feta or cheddar for additional flavor. Make a Tex-Mex version by adding pepper Jack cheese and jalapeños to the mix!
Instead of meat and vegetables – try filling your savory egg dish with sweet fruits such as pears and apples briefly sautéed in butter with sugar. Sprinkle it all with grated Parmesan for extra flavor! Or go tropical with diced pineapple tidbits and slivers of fresh banana combined with Greek yogurt for added creaminess. You can also stir in dried cranberries or raisins for sweetness without all the sugar found in many breakfast pastries.
With these twists to the original classic recipe you now have plenty of options to make nutritious meals that everyone will love – no matter what they’re craving! Enjoy experimenting in your kitchen today!
Nutrition Information for a Healthy Frittata
A healthy frittata is a great way to get your daily dose of nutrition and make a tasty dish at the same time. A frittata is an open-faced omelet that can be filled with a variety of ingredients. It’s one of the most versatile dishes and can easily be adapted to whatever you have on hand.
No matter what ingredients you use in your frittata, it’s important to understand the nutritional content so you can make sure it fits in with your overall diet and health plan. Here are some guidelines to help you get started:
- Calories: Depending on the ingredients used, a typical frittata will contain between 200-350 calories per serving.
- Protein: Protein content will vary depending on what type of protein sources are used (dairy, eggs, etc.). However, it is generally recommended that most adults strive for at least 20g of protein per serving.
- Fats: Choose lean proteins when possible to limit saturated fat content. Fats should be no more than 15-25g per serving for adults; however low fat options are best for optimal health benefits.
- Carbohydrates: Starchy carbs like potatoes or grains should be limited or replaced with non-starchy vegetables like peppers, zucchini and greens when possible. Also adding nuts or seeds provides healthy fats and helps keep carbohydrates low. It’s recommended that adults eat about 25-30 g of carbohydrates per serving for optimal health benefits. Remember to choose whole grain options if available!
- Vitamins & Minerals: An array of different vegetables means that your recipe will be full of beneficial vitamins and minerals like magnesium, potassium, zinc, vitamin C and many more! Aim for at least three different colorsin order to get all the necessary nutrients from plants!
A healthy frittata recipe provides a nutritious and delicious breakfast or brunch option that can be easily modified to suit the preference of the eater. When preparing, it is important to use ingredients in moderation; if higher fat ingredients like cheese and meat are used, they should be balanced with plenty of healthy vegetables. Additionally, using cooking methods like baking or stove-top instead of frying helps keep fat and calories in check without sacrificing flavor. With these tips in mind, cooking a healthy one is a simple and enjoyable way to start any day.
What is a frittata vs omelet?
Key Differences. To make an omelet, the eggs are whisked just until blended before cooking; when making frittatas, the egg mixture is whisked vigorously to help create the custard-like consistency. Both sides are cooked while just the underside of the omelet touches the pan.
Why are frittatas healthy?
veggie frittatas are filling, packed with good nutrition and a versatile choice for breakfast, brunch, lunch or dinner. The nutrition of veggie frittatas includes protein from the eggs, and fiber, healthy carbs and powerful plant-based nutrients from the veggies.
Are frittatas and quiche the same thing?
In the most basic framework, a quiche has a pie crust and a frittata does not. A quiche is an egg custard pie and a frittata is, well, a crustless quiche.
What do Italians call an omelette?
It is an egg-based Italian dish similar to an omelette or crustless quiche or scrambled eggs, enriched with additional ingredients such as meats, cheeses, or vegetables. The word frittata is Italian and roughly translates to “fried”