Updated: Nov 18, 2020
Most people think of a frittata as a quiche without the crust. This Italian egg dish is perfect for breakfast, lunch or dinner. Any combination of vegetables may be used and meat is optional. The veggie combination used in the meatless frittata shown here is mushrooms, yellow bell pepper, onion and spinach.
Most frittata recipes use this basic ratio:
6 eggs (8 if the eggs are small)
¼ cup of milk, half and half cream OR plant based milk such as coconut, almond, hemp, etc.
2 cups of vegetables (or if using meat, 2 cups of combined vegetables and meat)
1 cup shredded cheese of any kind
1-tablespoon olive oil
2 cups of chopped raw vegetables (any kind)
½-teaspoon garlic powder
¼ -teaspoon of dried Italian blend herbs
6 eggs (if using small eggs, increase to 8)
¼ cup whole milk OR half and half cream OR plant based milk
1 cup shredded cheese (may use one type of cheese or a blend or more than one type)
Pre-heat oven to 400 degrees.
With a wire whisk, mix the eggs and milk or cream thoroughly.
Add seasonings and mix well. Set aside.
In a heavy iron skillet heat up olive oil over medium temperature stove.
When hot, add the chopped vegetables and stir until tender. Do NOT over-cook! HINT: If using spinach wait to add it until the other veggies have softened.
Pour egg mixture over the vegetables in the skillet.
Immediately sprinkle the cheese evenly over the top.
Turn off heat and allow skillet to remain on stove for up to one minute (edges appear to be firming up).
Place skillet in oven until center of frittata is firm (~15 minutes). Avoid over-cooking!
Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!
Written by Jenny Favret, MS, RD, LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program