Vegetable Frittata

10 15 195
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Vegetable Frittata
Health Highlights
An easy protein and veggie-packed breakfast or lunch.

Ingredients


4 medium egg Egg
1 tbsp Parsley, fresh (or 1 tsp dried)
1/2 tsp Oregano, dried
1 dash Garlic salt
1 dash Black pepper
1 tbsp Water, filtered
2 tsp Coconut oil
2 stalk(s) Green onion (chopped)
1/2 cup Broccoli, raw (or asparagus, green beans)
1/2 cup diced Celery

Instructions


  1. In a medium bowl, whisk together eggs, parsley, oregano, garlic salt, pepper, and water. Set aside.
  2. In a heavy skillet, melt coconut oil over medium heat. Sauté green onions, broccoli, and celery for 4 to 5 minutes or until tender.
  3. Pour egg mixture into the pan over vegetables and cook for 30 seconds. Cover and cook for 2 to 3 minutes or until the eggs are set. Cut frittata in half and slide out of the skillet onto plates. Enjoy!

Notes:

Quick Tips:

  • You can use a variety of veggies including mushrooms, green beans, cauliflower, and bell peppers.
  • This dish makes a great lunch with a side salad.

No garlic salt?

  • Use the same quantity of combined sea salt and garlic powder.

Storage

  • This is a great dish to meal prep in advance and store in an airtight container in the fridge for 3-4 days.

Nutritional Highlights:

  • Eggs contain choline, an important B vitamin to help build the membranes of our cells and is essential for brain health. They are also high in bioavailable protein, other B vitamins, selenium, vitamin D, calcium, and zinc.

Nutrition Facts

Per Portion

Calories 195
Calories from fat 126
Calories from saturated fat 61
Total Fat 14.0 g
Saturated Fat 6.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.7 g
Cholesterol 381 mg
Sodium 157 mg
Potassium 341 mg
Total Carbohydrate 5.5 g
Dietary Fiber 1.8 g
Sugars 1.9 g
Protein 12.8 g

Dietary servings

Per Portion


Meat Alternative 1
Vegetables 1.3

Energy sources


Pygal9%405.36643188883414110.9963891655296864%424.3835423896861270.697844519794226%315.62892262676553135.36421462067389%64%26%CarbohydratesFatProtein
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