A frittata is an egg-based Italian dish, akin to an omelet or crustless quiche, enriched with various ingredients like meats, cheeses, or vegetables. The term “frittata” translates roughly to “fried” in Italian. Interestingly, the Italian expression “ho fatto la frittata” — literally, “I made a frittata” — humorously means “I made a mess,” likely referring to the number of eggs broken to prepare this dish.
Frittatas are ideal for those who enjoy omelets; they can be made ahead of time and served warm or at room temperature. Packed with protein and fiber-rich vegetables, they are convenient for feeding a crowd and are highly customizable. We all have busy schedules, and having an easy and delicious recipe like a frittata is invaluable. This dish, suitable for breakfast, lunch, or dinner, can be made ahead and reheated, making it perfect for meal planning during hectic weeks. The versatility of frittatas allows for endless customization with seasonal ingredients and varied oven-roasted vegetable combinations.
For a flavorful frittata, consider using good quality, pasture-raised eggs, and incorporate your choice of dairy for a creamy texture — be it whole milk, cream, or half-and-half. Enhance the flavor with salt, pepper, and garlic, and choose from cheeses like Parmesan, white cheddar, Gruyere, or feta.
Some frittata recipe ideas:
• Kale, red pepper, and goat cheese
• Asparagus
• Leek, mushroom, and spinach
• Spinach, feta, and roasted chicken
• Potato, broccoli, red pepper, and salmon
• Shrimp, baby tomato, and spinach
Oven-Roasted Vegetable Frittata and Fresh Salad
Enjoy this flavorful and nutritious frittata with a vibrant salad — perfect for any meal of the day, whether served hot or cold.
3 cups cooked oven-roasted vegetables (e.g., butternut squash, red peppers, zucchini, red onions)
2 cups sliced spinach or Swiss chard
1 cup crumbled feta cheese or white cheddar cheese
½ cup half-and-half
10 extra-large organic eggs
1 teaspoon sea salt or herbal salt
Freshly ground pepper, to taste
1 tablespoon avocado oil or butter
4 scallions, chopped
2 cloves garlic, peeled and crushed
½ cup parsley, finely chopped
Preheat oven to 350 F. In a large bowl, whisk together eggs, half-and-half, cheese, salt, and pepper. Heat avocado oil or butter in a 10-inch ovenproof pan over medium heat. Saute scallions and garlic for 2 minutes. Add roasted vegetables and spinach to the pan, mixing with scallions and garlic. Pour egg mixture over vegetables and cook for about 2 minutes until the bottom forms a slight crust. Transfer the pan to the oven and bake for 20 to 25 minutes until the frittata puffs up and sets in the middle. Serve with the following fresh salad.
Fresh Salad
Handful of cilantro or arugula
1 English cucumber, sliced lengthwise
1 small red pepper, sliced lengthwise
1 avocado, peeled and diced
Fresh lemon juice
2 tablespoons raw pumpkin seeds
Garlic and herb salt, to taste
Combine cilantro or arugula, cucumber, red pepper, and avocado in a bowl. Squeeze fresh lemon juice over the salad and sprinkle with raw pumpkin seeds and garlic herb salt.
Leré Robinson, founder of Alive Again!, grew up on a farm in South Africa, where she learned the value of holistic nutrition health, which she now brings to our South Carolina Midlands.