Dump Frittata

5 20 197
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
Dump Frittata
Health Highlights


4 medium egg Egg
1 pinch Sea Salt
1 dash Black pepper
1 tbsp Avocado oil (or ghee)
15 ml Seltzer water (about 1 tablespoon)


1. Preheat oven to 400°F.

2. Using a cast-iron or oven-proof pan, start adding ingredients in it, like you would scrambled eggs.

3. Heat the oil, sauté any ingredients (ideas listed below) that require cooking, then add the eggs.

4. Transfer to the oven. Bake until set and a bit puffy, about 10 minutes. It could take up to 20 minutes. Should be kind of springy in the middle.

5. Let cool a bit, slice and serve.

6. Serve with a bed of leafy greens, steamed broccoli, or a lovely green salad.

Add-on ideas:

  • smoked salmon or trout 
  • coconut horseradish cream
  • fresh herbs
  • chives or green onion
  • leeks 
  • shiitake mushrooms
  • handful baby spinach or arugula 
  • lemon zest
  • avocado



are a great source of protein and contain important B vitamins - which help to digest and absorb nutrients in the body!

Nutrition Facts

Per Portion

Calories 197
Calories from fat 147
Calories from saturated fat 34
Total Fat 16.3 g
Saturated Fat 3.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 8.4 g
Cholesterol 381 mg
Sodium 199 mg
Potassium 126 mg
Total Carbohydrate 1.1 g
Dietary Fiber 0.1 g
Sugars 0.7 g
Protein 11.5 g

Dietary servings

Per Portion

Meat Alternative 1

Energy sources