Lately, I’ve been making frittatas for breakfast—they are low in carbs, and loaded with nutritious veggies and eggs. They also keep me full for hours.
I like to mix up the veggies, meat (usually none) and cheese that I use. If you grate or shred the veggies, cooking time is reduced.
Choose 3-4 of the following:
1 onion, diced
1 bell pepper, diced
1 roasted red pepper, diced
1-2 cups broccoli, cut into small pieces, grated or shredded
1-2 cups cauliflower, cut into small pieces, grated or shredded
1-2 cups squash, grated and squeezed of excess water
1-2 leeks, diced
12 ounces mushrooms, diced or thinly sliced
1-2 sausages diced or bacon
1 cup shredded chicken, pork, or beef
1 cup tofu, diced
Any other leftovers you may have in the fridge
1/2 – 1 cup shredded cheese
8 large eggs, enough to cover the ingredients
Extra virgin olive or avocado oil, butter, ghee or bacon fat
Heat the oven to 400°F.
- A cast iron pan works really well for this, as you start stove top and end up popping it into the oven. If the meat is raw, cook that first and then remove it from the pan to add back in later. Add choice of fat to a medium high stove and heat add enough to cover pan. Sauté the vegetables. Cook the vegetables with a little oil over medium-high heat, starting with the longer-cooking veggies like onions and ending with softer veggies like red peppers. Add any meat or tofu and cook just enough to warm through.
- Season the vegetables: Since the vegetables will be mixed with eggs, you want to over-season them a bit here. Add whatever seasonings you wish to use along with a half teaspoon of salt. Let this cook for a minute, then give it a taste. It should taste strong, but still good. Add more spices or salt if needed.
- Add the cheese: Spread the vegetables into an even layer on the bottom of the pan. Sprinkle the cheese on top and let it just start to melt.
- Add the eggs: Whisk the eggs together and pour them over the vegetables and cheese. Tilt the pan to make sure the eggs settle evenly over all the vegetables. Cook for a minute or two until you see the eggs at the edges of the pan beginning to set.
- Bake the frittata: Put the entire pan in the oven and bake for 8 to 10 minutes until the eggs are set. To check, cut a small slit in the center of the frittata. If raw eggs run into the cut, bake for another few minutes; if the eggs are set, pull the frittata from the oven. Cool for five minutes, then slice into wedges and serve. Leftovers will keep refrigerated for a week