Basic Frittata [BF]

7 30 339
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Basic Frittata [BF]
Health Rating
The frittata is an Italian dish that makes good use of whatever you have on hand. Sometimes referred to as an “egg pizza,” the frittata has many variations.


8 large egg Egg
1/2 cup Water (125 mL)
1 tsp Mediterranean herb seasoning (Fresh or dried; to taste (optional))
1 pinch Sea salt (to taste)
1 dash Black pepper (freshly ground to taste)
2 cup Vegetable mix, chopped (or meat; poultry; seafood; a combination)
1/2 cup Cheddar cheese ((125 mL) shredded)


  1. Preheat oven to broil.
  2. Whisk eggs, water, herbs, salt and pepper in a medium bowl. Set aside.
  3. Lightly oil a 25 cm non-stick ovenproof pan or cast iron pan with butter or coconut oil. Heat pan over medium heat. Add filling ingredients, sauté or warm-up, stirring frequently.
  4. Pour in egg mixture. As eggs set around the edge of the pan, using a spatula, gently lift cooked portions to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set, about 8 to 10 minutes.
  5. Sprinkle cheese over top. Place skillet under a preheated broiler for 2 or 3 minutes to melt the cheese and puff up frittata or cover with a lid and cook for a couple of minutes on the stovetop.
  6. Loosen around the edge of frittata. Cut into wedges and serve.

Nutrition Facts

Per Portion

Calories 339
Calories from fat 190
Calories from saturated fat 87
Total Fat 21.2 g
Saturated Fat 9.7 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 7.3 g
Cholesterol 417 mg
Sodium 403 mg
Potassium 349 mg
Total Carbohydrate 14.1 g
Dietary Fiber 3.9 g
Sugars 1.0 g
Protein 23.1 g

Dietary servings

Per Portion

Meat Alternative 1.1
Milk Alternative 0.6
Vegetables 0.9

Energy sources

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