Vegetable Frittata

10 15 191
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 2
Vegetable Frittata
Health Rating
An easy protein and veggie packed breakfast or lunch.

Ingredients


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

Instructions


1. In a bowl, whisk together eggs, parsley, oregano, garlic salt, pepper and water. Set aside.

 

2. In a heavy skillet, melt butter or coconut oil over medium heat. Sauté green onions, broccoli and celery for 4 to 5 minutes or until tender-crisp.

 

3. Pour egg mixture over vegetable mixture 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 warmed 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 or 1/4 avocado per serving.

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

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 191
Calories from fat 120
Calories from saturated fat 48
Total Fat 13.4 g
Saturated Fat 5.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 3.9 g
Cholesterol 350 mg
Sodium 153 mg
Potassium 327 mg
Total Carbohydrate 5.5 g
Dietary Fiber 1.8 g
Sugars 2.1 g
Protein 12.3 g

Dietary servings

Per Portion


Meat Alternative 1
Vegetables 1.3

Energy sources


Pygal12%411.08798538314005112.9414863355564363%417.8316224986266274.175948615229226%316.5717670085686134.3623734007943812%63%26%CarbohydratesFatProtein
Breakfast
Lunch