Healthy, Delicious Veggie Frittata 

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Beauty Buzz/Blog Biz | Veggie Frittata

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Healthy, Delicious Veggie Frittata 

"Healthy, Delicious Veggie Frittata"

You can think of a recipe as a template for many variations, using ingredients you have on hand in your kitchen. One versatile recipe is Veggie Frittata! 

When I’m creating recipes, I ask, “How can I modify a recipe with different ingredients, to enhance the flavor?” Or, “how can I make something flavorful while cutting down on extra ingredients and extra steps?”

When I was a kid, my mother made delicious quiche. She made homemade crust and added various fillings, like broccoli, ham and cheese, asparagus and cheese… yum! 

Taking inspiration from this food memory, I created a balanced meal. I figured out how to make a recipe with fewer steps, fewer calories, and more veggies. 

(Neither recipe is “better” in any way — they’re just different. My goal is to help you save time and eat healthy more often. It’s not a competition!)

You can make a fabulous frittata (which is essentially a crustless quiche) without cheese or meat. I make simple recipes that are designed to taste delicious as is, without the “extras”. I know people will add their own extras! 

This veggie-packed frittata is a balanced meal (https://boldblindbeauty.com/healthy-easy-meal-planning-tips-for-2021/) on its own, but it’s also delicious paired with a soup or salad. 

Veggie Frittata Recipe

Makes one 10-12 inch pan (6-8 servings). Or, you can make individual frittatas by baking them in a muffin pan, or in ramekins on a sheet pan.* Veggie Frittata is great for breakfast, lunch, snacks, or dinner. Serve hot or cold. 

Ingredients:

  • 6 Whole Eggs
  • 3⁄4-1 cup Egg Whites (If you’re not using Egg Whites, add 3 more Whole Eggs.)
  • 1⁄4 tsp Sea Salt
  • Freshly Ground Black Pepper
  • 2 tsp Olive Oil
  • 1 medium Onion, diced (about 1 cup)
  • 4-8 cloves Garlic, minced
  • 2-3 cups Kale, chopped
  • Splash of Water (about 1 Tbsp), in with the Eggs
  • 2 cups Sweet Bell Pepper, diced, (or 1 Whole Pepper)
  • 1 ear Fresh Corn, or 1-2 cups Frozen Corn
  • Optional: 1-2 tsp each of dried Oregano and dried Thyme

Instructions:

  • In a medium-sized bowl, add eggs, a tiny pinch of salt, a little pepper, and egg
  • whites, as well as about a tablespoon of water. (This helps to loosen up the eggs).
  • Mix well. 
  • Preheat the oven to 350°F, or preheat the broiler. (I use a broiler.)* 
  • Heat a non-stick pan on medium heat. Add 2 teaspoons of oil or cooking spray to the pan. I use an 11-inch oven-safe pan. 
  • Add one medium diced onion to the pan, with a pinch of sea salt and freshly ground black pepper. Sauté for 4-5 minutes, until onions are soft.
  • Add minced garlic and cook for 3-4 minutes. Stir with a heat-proof spatula or wooden spoon.
  • Add 2 cups diced sweet bell pepper and cook for 3-4 minutes.
  • Add 2-3 cups chopped kale, cover, and cook for 3-4 more minutes. Stir well.
  • Add 1 ear of fresh corn or 1-2 cups frozen corn.
  • Optional: Add 1-2 teaspoons each of dried oregano and thyme. Stir well.
  • Add the seasoned egg mixture to the pan. Gently adjust the veggies so that the egg is equally distributed in the pan.
  • Cook on the stove for 5-8 minutes until the egg is set on the outer edges.
  • If using the broiler, broil for 8-10 minutes. If using the oven, bake for 20-30 minutes at 350°F.* 
  • Check for fully cooked, set eggs. They shouldn’t be wet. Do not overcook!
  • Cool 10 minutes before serving. 

*Note: If you can’t or don’t want to use the oven or broiler, you can make this recipe into an omelet or scramble. Simply halve the vegetable amounts, and cook on the stovetop only.

3 Veggie Frittata Variations

This Veggie Frittata recipe is very flexible. Try adding different veggies & carbohydrates with fiber and energy to the egg base, and follow the same cooking instructions for assembling and broiling/baking the frittata. Here are some variations you can try: 

  1. Frittata with Asparagus, Mushrooms, Rosemary Roasted Potatoes (optionally, you can add fresh or dried dill). 
  2. Frittata with Spinach, Caramelized Onions, and Roasted Sweet Potato. 
  3. Frittata with Roasted Red Peppers and Artichoke Hearts, with White Beans or Roasted Potato. 

Cheers to your health, 

By Alicia Connor, MA RDN & Chef

Author Bio:

Alicia Connor a pretty brunette with short-cropped hair wearing a denim jacket with a white tee.
Alicia Connor

Alicia Connor is a registered dietitian nutritionist and chef who lives in San Francisco. She is passionate about healthy cooking, with a focus on simplifying meal planning and making healthy eating easier. Alicia built a successful career as a chef, working at one of the top restaurants in San Francisco. But as her vision declined due to a hereditary condition, she decided to focus on a career with longevity and returned to school to become a dietitian.

In her current role as a registered dietitian nutritionist and chef, she is always passionately working towards peoples’ health. In February 2019, she founded Quick & Delish, a video cooking series on YouTube, where she presents easy recipes with minimal steps, for flavorful, balanced meals. She’s writing an e-cookbook and gives virtual meal planning workshops year-round. And she works with clients one-on-one to build good habits, simplify meal planning, and create an actionable plan to meet their health goals. You can read more about her passion for health in Today’s Dietitian. 

Image Descriptions:

  • The header image and the image included in this article are identical photos of a colorful veggie frittata on a cutting board. 
  • The author’s bio photo is an upper-body shot of Alicia Connor a pretty brunette with short-cropped hair wearing a denim jacket with a white tee.

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