Healthy Frittata Recipe - Easy and Delicious Meal Option

A healthy frittata recipe is a nutritious and balanced dish that combines protein, vegetables, and other wholesome ingredients. You can team frittata with side salad, whole grain bread and fresh fruit. This balanced meal offers a combination of protein, fiber, vitamins, minerals, and antioxidants from the frittata, side salad, whole grain bread, and fresh fruit. It provides a range of nutrients to support your overall health and keep you satisfied

What is Frittata?

A frittata is an Italian dish that is similar to an omelette or crustless quiche. It is made by whisking eggs with various ingredients such as vegetables, cheese, herbs, and meats, then cooking the mixture on the stovetop and often finishing it in the oven.

Frittatas are versatile and can be customized with a wide variety of ingredients based on personal preferences and seasonal produce. Some common ingredients used in frittatas include onions, bell peppers, mushrooms, spinach, tomatoes, zucchini, potatoes, cheese (such as cheddar, feta, or goat cheese), and fresh herbs like parsley or basil.

Frittatas are often enjoyed as a breakfast or brunch dish, but they can also be served for lunch or dinner. They can be served warm or at room temperature and can be eaten on their own or paired with a side salad, bread, or roasted potatoes.

Origin of the word Frittata:

The word "frittata" comes from the Italian word "friggere," which means "to fry." The dish is traditionally cooked in a skillet, starting on the stovetop to cook the bottom and edges, and then finished in the oven to cook the top. This method creates a fluffy and custard-like texture.

How to Make Healthy Frittata Recipe at Home? 

Ingredients:

6 large eggs

1/4 cup milk (can use dairy or plant-based milk)

1 cup chopped vegetables (such as spinach, bell peppers, onions, mushrooms, zucchini, or broccoli)

1/2 cup grated cheese (such as cheddar, feta, or goat cheese)

1 tablespoon olive oil

Salt and pepper to taste

Optional: herbs and spices for added flavor (such as parsley, basil, paprika, or garlic powder)

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a bowl, whisk together the eggs, milk, salt, pepper, and any optional herbs or spices.
3. Heat the olive oil in a non-stick oven-safe skillet over medium heat. Add the chopped vegetables and sauté until they are tender and slightly cooked, about 5-7 minutes. You can also use leftover cooked vegetables for this step.
4. Pour the egg mixture over the sautéed vegetables in the skillet. Stir gently to ensure the vegetables are evenly distributed.
5. Sprinkle the grated cheese over the top of the frittata.
6. Let the frittata cook on the stovetop for about 2-3 minutes, allowing the edges to slightly set.
7. Transfer the skillet to the preheated oven and bake for approximately 15-20 minutes, or until the frittata is set and the top is golden brown.
8. Once cooked, remove the frittata from the oven and let it cool for a few minutes. The frittata will slightly deflate as it cools.
9. Slice the frittata into wedges and serve warm. It can be enjoyed as a breakfast, brunch, or light dinner option. You can also refrigerate any leftovers for later consumption.

Recipe Note:

Feel free to customize the frittata by adding other ingredients such as cooked diced potatoes, cooked bacon or sausage (for non-vegetarian options), or fresh herbs like basil or thyme. The versatility of a frittata allows you to incorporate your favorite vegetables and flavors.

Recipe Card:

Cuisine: Italian

Course: Main course

Servings: 2

Calories: 500-600