No Excuse Breakfast or Lunch Frittata

Cooked in Sun

This is probably one of the best recipe tools I can give you. The Frittata. What exactly is a frittata? It is an egg mixture that is first cooked on the stovetop and then finished in the oven. Kind of like a quiche, just without the 1500 calorie pie crust that it sits in, and way less work than an omelet. It is perfect for breakfast or lunch…great for those on a budget…and even better for those that are strapped for time.

The most important thing to learn is the technique. Saute your favorite veggies, when they are tender throw in a dozen eggs, and bake in the oven. IT’S THAT SIMPLE. I recommend dividing it into 6 portions, but if you are super hungry 4 is totally fine. I use whole eggs, not just egg whites because the yolks contain a plethora of vital nutrients including Vitamin D! Although new research suggests that the egg yolks themselves don’t have a major impact on cholesterol levels, if you are concerned leave a few yolks out.

This recipe is perfect for lunch with a side of mixed greens and tomatoes or breakfast with your oatmeal or fruit. It reheats very well so it is literally a thoughtless addition to your weekly menu! With TONS of super bioavailable protein it is a great low-cal meal that won’t leave you begging for more.

No Excuse Breakfast or Lunch Frittata

Ingredients

  • 1 Teaspoon Olive or Coconut oil
  • 1 Small Red Onion
  • 5 Cups Swiss Chard
  • 12 Large Eggs
  • 1/8 Teaspoon Salt
  • ¼ Teaspoon Pepper
  • 3 Scallions
  • ½ Cup Part Skim Ricotta Cheese

Instructions

  1. Preheat oven to 350 degrees
  2. Sautee Swiss chard and onion in oil
  3. When tender, add eggs
  4. Top with scallions and dollops of ricotta cheese
  5. Bake for 25-30 minutes or until the center is no longer runny

Notes

Nutrition Facts: 198 Calories, 13g Fat, 5g Saturated Fat, 2g Fiber, 16g Protein, 52% Vitamin A, 25%, 13% Calcium, 12% Iron

http://tastefulwisdom.com/excuse-breakfast-lunch-frittata/
Swiss Chard and Onions in Pan

Ricotta added Cooked in Sun

 

 

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5 Comments on No Excuse Breakfast or Lunch Frittata

  1. Alex
    February 22, 2014 at 9:28 pm (3 years ago)

    Hi Brie!
    Thanks for the awesome recipe! However, I have two questions about substitutions. My first question is about the egg yolks. I HATE them and absolutely can’t eat them. Will I be able to maintain the integrity of the dish using only egg whites? Also, I’m trying to cut out most dairy products. Would you recommend using any other ingredients for flavor or taste besides the Ricotta? Thanks again!

    Reply
    • Bryee Shepard, M.S., R.D.
      February 23, 2014 at 11:36 am (3 years ago)

      Thanks for your comment, Alex! You can absolutely use egg whites! Just use 4-6 more if you are using the same amount of veggies. That will be a lot of eggs! If you are cutting out dairy, our options are obviously much more limited. I would recommend a thick veggie puree, such as cauliflower or parsnip, seasoned with salt and pepper dolloped around just like the ricotta. This will give textural interest and also add even more nutrition! I may just have to make a note of that one! 😉

      Reply
  2. Mary @ flavorrd
    February 21, 2014 at 1:13 pm (3 years ago)

    I LOVE frittatas. It’s astonishing how many veggies you can pack into one, compared to an omelet or scramble etc. The leftovers are my favorite part, I even like them cold out of the fridge :)

    Reply
    • Bryee Shepard, M.S., R.D.
      February 23, 2014 at 11:37 am (3 years ago)

      Great minds, Mary!!

      Reply
  3. Carmela Kemp
    February 21, 2014 at 1:03 pm (3 years ago)

    Thanks Bryee. I love frittatas but usually eat oversized portions for dinner because I hesitate to have leftover frittata. Next time we make one, I’ll try reheating leftover frittata for breakfast or lunch!

    Reply

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