I have been SO excited to share this recipe!
I don't remember how I got started making these egg frittatas, but they have seriously transformed my breakfast world. Getting in 3+ servings of veggies a day can be challenging, even for an RD. Not to mention the challenge of finding a quick, healthy breakfast that can TRAVEL well AND keep me satisfied for at least 2 hours.
Breakfast has a big job and this frittata hits the spot.
A frittata is like a quiche, but without the crust, so it is much quicker and easier to prepare. It also does not require all of the heavy cream & butter, meaning it has a denser texture, but is also A LOT healthier. I will admit, it takes a bit of planning and prep on the front end (~30 min), but then I have breakfast ready to go for weeks.
I love that in just one dish I get:
- Energizing carbohydrates to fuel my day (sweet potatoes)
- Powerful anti-aging, disease-fighting antioxidants (garlic, Swiss chard, sweet potatoes & fresh herbs)
- Mood boosting vitamin D (egg yolks)
- Bone building calcium (Swiss chard) and
- A healthy dose of protein (eggs + cheese) to recover from my morning workout and keep me satisfied.
Here's how to make it happen:
Yield: 1 Frittata makes 4-5 breakfasts
6 eggs (I recommend omega-3 enriched for anti-inflammatory benefits)
1 cup egg whites
1 bunch rainbow Swiss chard + coarsely chopped stems (any leafy green like spinach or kale works)
1 sweet potato, cut into 1/2” cubes and roasted
2 cloves fresh garlic, minced
2 TBSP extra virgin olive oil
2 oz reduced-fat feta cheese, crumbled
1 cup fresh basil, cilantro or parsley, coarsely chopped
1 TSP salt
1 spray of coconut oil or olive oil if using a glass baking dish
- The first step is to heat your oven to 420° and get that diced sweet potato roasting in ~1 TBSP olive oil + salt (takes ~20 min or until soft & tender).
- With the remaining TBSP of olive oil, sauté the chopped Swiss chard stems (stems take longer, so cook them before the leaves) with minced garlic over medium-high heat for ~5 minutes.
- Add the leaves and cook another 2-3 minutes. Then set aside away from the heat.
- Now time for the eggs. In a large bowl, whisk together the 6 eggs + the egg whites. Stir in the fresh herbs along with the sautéed vegetables and the roasted sweet potato. Mix well.
- Pour egg/veggie mixture into a nonstick or glass pie pan (with glass, I use spray coconut oil to prevent sticking).
- Sprinkle the low-fat feta cheese evenly across the top.
- Bake for 30 to 40 minutes, or until the top is slightly browned and a knife inserted into the center comes out clean.
- If you can resist putting it in your mouth while it is warm and delicious, let cool, then cut into 4 or 5 wedges. Wrap each wedge in tinfoil and store in fridge for a quick grab-n-go breakfast!
This dish is begging for creativity - Play with different combinations of seasonal vegetables, herbs & spices for added variety and flavor!
Ready for a MAJOR time saving trick? Prepare 3 to 4 egg-vegetable batches at a time and freeze them in glass Pyrex dishes. Then on Sunday evenings, thaw, sprinkle with low-fat feta cheese, pop in the oven, and you've got a killer breakfast for the week!