Easy Vegetable Frittata Recipe

The only difference between a Frittata and a Quiche is the crust. A Frittata doesn’t have one.  This is a favorite of mine, it’s diverse (meaning I can change up the ingredients), easy, and it makes several servings.

Ingredients:

• 4 Whole Eggs
• 12 Egg Whites
• 1 16 oz package frozen chopped spinach, thawed
• 1 14 oz package frozen bell peppers and onions—my favorite is TJ’s Fire Roasted Peppers and Onions, OR you can use fresh onions & peppers, too.
• 1 white or red potato, about the size of your fist, grated
• 1 Tbs. Ghee
• 1 Large tomato, sliced
• Salt, to taste
• Pepper, to taste
• Other spices (like Oregano) to taste—use your imagination

Prep:

Put the thawed spinach in a colander and squeeze out the excess liquid & set aside. Saute the potatoes, peppers and onions in ghee until the excess liquid has evaporated and the potatoes are cooked, or if you are using fresh onions and pepper, the onions will be translucent and a little browned. Meanwhile, in a bowl mix the whole eggs and egg whites. When the roasted veggie mixture is complete add them along with the strained spinach to the eggs. Add salt, pepper & any spices you want and mix thoroughly. Pour this mixture into a prepared ceramic pie plate or a cast iron skillet sprayed with cooking spray.

Garnish the top with tomato slices.

Bake for approximately 40 minutes in a 400° oven. To check the center to see if it is done. It should be solid, not liquid, and a knife inserted should come out clean.

Note: During the summer I use a pie plate and cook it in my small toaster/convection oven on the counter. In the winter, I use my cast iron skillet in the oven.

This recipe makes 4 servings and is a meal in itself. The protein comes from the egg whites, the fat comes from the egg yolks & ghee, and the carbohydrates come from the vegetables. When the frittata has cooled you can wrap individual servings in plastic wrap and store in the refrigerator for several days. When you need a meal in a hurry, any time of day, all you have to do is grab one of these and re-heat.

You can change the ingredients in the fritata, for example add some home-made ground sausage (made with no sugar) and reduce the number of egg whites to 8, or change the veggies.