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!

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

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.

Breakfast
Lunch