Simply Savor: Easy Egg Frittata

by Dara Giglio, Dietetic Intern

This vegetable filled frittata comes with all the vitamins and nutrients you need, without any fuss. No need to worry about constant stirring to cook those eggs to your liking, or the dreaded omelet flip. This simple recipe is gluten free, vegetarian, and dairy free. It can also be easily adapted to fit your preferences- you can use whatever vegetables you like, pair it with any kind of toast, and add cheese for more calories and flavor. Having company? Garnish with your herb of choice and you have a gourmet looking meal for you and your guests. This meal can be eaten for breakfast, lunch, or dinner and is also great to make ahead and eat throughout the week. The best part is that it takes very little time and effort.

Ingredient Highlights

Eggs: Highly digestible, affordable, and a great source of protein. Did you know that every vitamin is found in an egg yolk with the exception of vitamin C? Eggs are also packed with choline, which is important for cell function, brain health, and bone health [i]. Phosphorus, calcium, and potassium are also found in eggs [i]. The egg yolk is a rich source of B vitamins and contains zinc and iron [i]. Worried about cholesterol? Research suggests that consuming cholesterol from eggs has not been shown to impact the level of cholesterol in your blood [i]. Simply put, eating eggs in moderation will not cause you to have high cholesterol.

Vegetables: Rich in fiber, vitamins, and minerals. Consuming fiber helps to manage blood glucose levels and lower cholesterol. Adequate fiber intake also helps promote regular bowel movements and can be preventative for constipation [ii]. Broccoli, peppers, onions, and spinach all contain antioxidants. Antioxidants act as protection for your cells against the free radicals that are created when cells perform their normal functions [iii].  Free radicals can cause damage to the genetic components of cells and may be associated with the development of cancers and other disease states [ii-v]. Antioxidants have the power to counteract these free radicals!

Avocados: a vitamin and nutrient dense food. Just one medium sized avocado has 10 grams of fiber and 240 calories [vi]. They also contain 22 grams of fat (15 grams of monounsaturated fats!). Monounsaturated fats or MUFAs are associated with lower risk for chronic disease [vi]. Avocados also contain B vitamins, vitamin C, vitamin K, vitamin E, folate, potassium, and magnesium [vi].



Recipe

Easy Egg Frittata

Serves: 4

Ingredients

• 6 whole eggs
• 2 pinches of salt
• 1 Tbsp of olive oil or avocado oil
• ¼ cup of onion, diced
• ½ cup of broccoli, chopped
• ½ cup bell pepper, diced
• 1  cup of spinach
• 2  avocados (1/2 per serving)
• *Optional ingredients: ¼ cup of cheese, favorite garnish, toast of choice.

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Dice onions, broccoli, and bell peppers. Add spinach. Set aside.
3. Whisk the eggs with a pinch of salt in a bowl and set aside.
4. Pour 1 Tablespoon of olive oil or avocado oil into a skillet. Heat oil on medium heat.
5. Add onions to the skillet and cook until translucent. Add the peppers, broccoli, and spinach. Sauté the vegetables. Once spinach is wilted, turn off the heat. Add the egg mixture to the skillet. Stir gently to evenly distribute the vegetables.
6. If desired, sprinkle cheese on top.
7. Put the skillet in the oven. Let cook for 15-20 minutes (once eggs have solidified).
8. Remove from the oven and garnish with sliced avocado (1/2 avocado per serving) and your favorite herbs. Pair with toast of choice if you are feeling extra hungry!

Notes:

• Don’t have a cast iron skillet? A pan that is oven safe will also work. If you do not have an oven-safe pan, this recipe can be made on the stovetop as well.
• This recipe is snack friendly. Pour egg mixture into a muffin pan, add 1 Tbsp of veggies to each muffin and stir. If desired, sprinkle cheese on top. Pop into the oven and cook for 5-10 minutes at 400 degrees Fahrenheit. This makes the perfect egg muffin. Store refrigerated for an easy go-to snack that can be eaten cold or reheated.
• Are you a meal prep person? This recipe works well for breakfast, lunch, and dinner and can also be made ahead to enjoy throughout the week.
• Don’t feel like measuring your veggies? Eyeball it. The perfect egg to vegetable ratio is the one that you will enjoy the most.
• Fresh or frozen? This recipe can be made using fresh OR frozen vegetables. Frozen vegetables are less expensive and will last longer!
• To increase caloric density, add your favorite cheese. Toast of your choice also pairs well with this delicious meal.
  

References:

[i] Réhault-Godbert S, Guyot N, Nys Y. The golden egg: Nutritional value, bioactivities, and emerging benefits for human health. Nutrients. 2019;11(3):684. doi:10.3390/nu11030684 

[ii] Fiber. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/. Published February 2, 2023. Accessed January 30, 2023. 

[iii] Care and Treatment: Phytochemicals (Phytonutrients) as Part of Your Cancer Diet. Nutrition Services for Cancer Patients. https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/reducing-cancer-risk/phytochemicals.html. Accessed January 30, 2023. 

[iv] Foods containing phytochemicals. https://www.breastcancer.org/managing-life/diet-nutrition/breast-cancer-risk-reduction/foods/phytochemicals. Accessed January 30, 2023. 

[v] Ren F, Zhou S. Phenolic components and health beneficial properties of onions. Agriculture. 2021;11(9):872. doi:10.3390/agriculture11090872 

[vi] Avocados. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/avocados/. Published February 2, 2023. Accessed January 30, 2023.