Egg & Veggie Frittata
A frittata is a good idea for breakfast. It’s also a good idea for dinner, which is the real point here. Twenty minutes, one pan, holds in the fridge for 3 days. For you: a slice of eggs and vegetables that’s warm, filling, and easy to eat. For the family: the same slice with toast, hash browns, and a hot sauce bar that makes a weeknight feel like brunch. Everyone wins.
Allergens:
Ingredients
For the family:
Ingredient notes:
- Eggs - 2 whole eggs per serving gives ~15g fat. For GLP-1 users with fat sensitivity early on: use 1 whole egg + 1 egg white per serving (4 whole eggs + 4 egg whites for the full recipe). Reduces fat to ~8g while keeping protein at ~12g. Flavor impact is minimal.
- Milk - A small amount adds richness and helps the eggs set more tenderly. Any milk works. Unsweetened oat milk is a neutral dairy-free option.
- Vegetables - The combination is flexible. Choose vegetables that release minimal water during cooking - zucchini, bell pepper, spinach, and cherry tomatoes all work well. Avoid high-moisture vegetables added on top - they make the frittata watery.
- Feta - Optional for you. A small amount adds a salty, tangy element. Goat cheese can substitute. Skip if dairy is a concern.
- Oven-safe skillet - A 10-inch cast iron or stainless steel skillet is ideal. Do not use a non-stick pan with a plastic handle - it cannot go in the oven.
Recipe Instructions
- Preheat and whisk eggs - Preheat oven to 375°F. In a medium bowl, whisk eggs, milk, fresh herbs, salt, and pepper until well combined and slightly frothy. Set aside.
- Sauté the vegetables - Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add red onion and cook for 3 minutes until softened and beginning to turn golden. Add diced zucchini or bell pepper and cook for 2 more minutes.
Move Moment - Calf Raises - While the vegetables cook: stand hip-width apart, feet flat. Rise slowly onto the balls of your feet, lower slowly. That’s 1. Do 15. Give the vegetables a stir. Repeat between stirs until the vegetables are done.
- Add tomatoes and spinach - Add cherry tomatoes and baby spinach to the pan. Stir gently and cook for 1–2 minutes until the spinach wilts and tomatoes soften slightly. Spread the vegetables into an even layer across the pan.
- Pour the eggs - Pour the egg mixture evenly over the vegetables. If using feta, crumble it across the top now. Reduce heat to medium-low and cook without stirring for 3–4 minutes, until the edges are set but the center is still loose.
- Bake - Transfer the skillet carefully to the oven. Bake for 10–12 minutes until the center is just set and the top is lightly golden. Do not overbake - check at 10 minutes.
Move Moment - Counter Plank - While the frittata bakes: place both hands on the counter, shoulder-width apart, step feet back until your body forms a straight line from head to heels. Hold steady - no sagging hips. Hold 30 seconds. Rest 10 seconds. Repeat 3 times.
- Rest - Remove the skillet from the oven using oven mitts - the handle will be very hot. Let the frittata rest in the pan for 5 minutes before slicing. This allows it to firm up and makes clean slices.
- Slice and serve - Slice into 4 wedges. Plate her slice with a light sprinkle of fresh herbs. Set out toast, hash browns, and hot sauce for the family to build their plates.
Recipe notes:
On doneness The frittata is done when the center is just barely set and no longer jiggles when you shake the pan gently. It will continue to cook from residual heat. Err on the side of slightly underdone - it firms up as it rests.
Meal prep Frittata slices keep in the fridge for up to 3 days. Reheat gently in a covered pan on the stove or eat at room temperature - both are fine.
Nutrition Per Serving
Serving Size: 1 wedge (¼ of frittata)
| One Slice (2 eggs) | Low-fat Slice (1 egg + 1 egg white) | |
|---|---|---|
| Calories | 220 | 170 |
| Protein | 15g | 12g |
| Total Fat | 15g | 8g |
| Total Carbohydrate | 7g | 7g |
| Dietary Fiber | 2g | 2g |
| Sugar | 4g | 4g |
| Sodium | 340mg | 290mg |
Family full plate (frittata slice + 1 slice toast + frozen hash browns): ~520 cal, ~22g protein, ~27g fat, ~52g carbs, ~5g fiber. Values are approximate. Nutritional information is estimated and provided for general guidance.