Time:
Prep time: 10 minutes
Cook time: 25 minutes
Total Time: 35 minutes
Article
Eat
3 min read
Recipe: Veggie Frittata
Protein-Packed Veggie Meal for Any Time of Day.
This colorful frittata is packed with fresh flavor and full of vegetables. It’s perfect for breakfast or brunch (or any time of day). Rich in protein, this frittata will satisfy hunger and keep you feeling full for hours. It also provides a good source of calcium and Vitamin D, both essential for bone health.
Serving:
Serves: 4–6
Serving size: 1 slice (1/6 of recipe)
Ingredients
- 3 tablespoons extra virgin olive oil, divided
- 1 clove garlic, minced
- ½ sweet onion, diced
- 2 ounces roasted red peppers, diced
- 2 tablespoons sun-dried tomatoes, diced
- 6 eggs
- ¼ cup unsweetened almond milk
- ½ cup feta cheese
- 1 teaspoon Italian seasoning, divided
- 1 cup baby spinach
- 2 tablespoons fresh basil, slivered
- 6 tablespoons low-fat ricotta cheese
- 1 Roma tomato, sliced into ¼ inch rounds
- 2 scallions, green parts only, thinly sliced
- 3–4 basil leaves for garnish
- Salt and black pepper to taste
Instructions
- Preheat oven to 350 degrees F. Add 2 tablespoons olive oil to a 10-inch cast iron (or other oven-proof) skillet over medium heat. Add garlic and onion and sauté until translucent, a few minutes. Add roasted red pepper and sun-dried tomatoes. Sauté 1–2 more minutes, then remove from heat.
- In a medium mixing bowl, add eggs, almond milk, feta, ¾ teaspoon Italian seasoning, plus a pinch of salt and black pepper. Whisk vigorously until very fluffy.
- Return the skillet to medium heat and add the spinach and basil. Briefly sauté to soften the greens just slightly. Add the egg mixture and leave on medium heat for 2 minutes.
- Place the skillet into the oven for 15 minutes, or until the eggs set. Remove from oven and turn on broiler.
- Place six 1-tablespoon portions of ricotta in a circle on top of the frittata, so that each serving receives an equal amount. Put the skillet back in the oven under the broiler to slightly brown the egg and melt the ricotta, 1-2 minutes. Remove from oven.
- Top each dollop of ricotta with a tomato slice. Sprinkle remaining ¼ teaspoon Italian seasoning on top of the frittata and sprinkle with salt and freshly ground pepper to taste. Garnish with scallions and drizzle with remaining tablespoon olive oil. Place basil leaves in the center of the frittata.
- Cut into 6 slices and serve.
MOBE kitchen tip:
- To sliver basil, stack the basil leaves on top of one another. Roll the leaves, then using a sharp knife, thinly slice them into strips.
- If you don’t have Italian seasoning, make your own blend by combining equal parts dried basil, oregano, and thyme.
Recipe notes:
- Roasted red peppers are available in jars and often located in the canned foods section of grocery stores.
- Don’t have scallions on hand? Substitute chives.
- Feel free to substitute another non-dairy unsweetened milk or low-fat dairy milk for the almond milk.
- Roma tomatoes are also known as Italian plum tomatoes. If Roma tomatoes aren’t available, you can use another type of tomato with a similar size to Romas.
- If you don’t have a 10-inch skillet, you can use a smaller or larger skillet, just adjust cooking time slightly (up or down).
- This frittata looks lovely served in the skillet (atop a trivet or heat-safe cutting board) placed on the table.
Nutrition facts per serving
Calories: 210 / Total Fat: 15g (19% DV) / Saturated Fat: 4.5g (23% DV) / Trans Fat: 0g / Cholesterol: 185mg (62% DV) / Sodium: 370mg (16% DV) / Total Carbohydrate: 6g (2% DV) / Dietary Fiber: 1g (4% DV) / Total Sugars: 3g / Added Sugar: 0g (0% DV) / Protein: 12g / Vitamin D: 2mcg (10% DV) / Calcium: 119mg (10% DV) / Iron: 1mg (6% DV) / Potassium: 111mg (2% DV)
Allergen statement: contains eggs, milk, and tree nuts (almonds).
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