Frittata: An Easy, Affordable, Nutrient-Packed Meal
by Autumn Jones
Whether you're looking for a quick weeknight dinner, a dish to feed a crowd, or a make-ahead meal that can be munched on all day, a healthy frittata recipe checks all the boxes! This one-pan wonder has a lot of positives: You can whip one up and have it on the table in about 30 minutes, it can be customized, it's bursting with protein, and it's light but filling. It's also an easy and versatile option if you're into meal prep. Not too shabby for a bunch of eggs!
Once you have a basic healthy frittata recipe down, you can let your imagination run wild with what you add to it. This dish is a blank slate just waiting to be brought to life with your favorite veggies, last night's leftover chicken, or a handful of fresh herbs. Here are some tips for making a healthy frittata!
The Right Ratio
According to Bon Appétit Magazine, the secret to a perfect frittata is the ratio of eggs to dairy, so the size of your frittata will determine the number of ingredients you'll need. The formula is simple: for every six eggs, you'll need one-fourth a cup of liquid, so if you're using 12 eggs, you'll need one-half cup of liquid.
Frittatas typically call for full-fat dairy mixed with the eggs, but if you have a dairy allergy, try tomato juice, chicken broth, or an unsweetened milk alternative in place of whole milk or cream.
Prepare Your Add-Ins
The frittata party really starts once you've mixed your eggs and liquid! Adding in meats, veggies, cheese, and spices allows you to get creative and make a dish that's packed with your favorite flavors. Epicurious recommends precooking all your mix-ins before tossing them into your egg and liquid mixture. This is why leftovers work great — the prep is already done! But if the fridge is bare, don't despair. You could also grab a rotisserie chicken and some pre-chopped veggies from the store on your way home.
Opt for a Pan
Ideally, you want your frittata to transfer from the stove top to the oven in the same pan, so make sure you have the appropriate cookware before starting. If you don't have an oven-safe pan, you can transfer the frittata from the pan to a baking dish (with care and caution) to finish it off in the oven.
Your Go-To Healthy Frittata Recipe
1/4 cup whole milk (for a dairy-free alternative, try almond milk)
1/2 cup sauteed sliced zucchini
1/2 cup sauteed asparagus
2 cups sauteed spinach
1/2 cup feta cheese
2 tablespoons Italian seasoning (dried herb blend)
Salt and pepper to taste
Crack the eggs and whisk them together. Add milk to the eggs and set the bowl aside. Clean and slice the zucchini and asparagus. Warm the pan on medium-high with 1 tablespoon of butter. Once the butter has melted, add the zucchini and asparagus. After the veggies have softened, remove them from the pan and add the spinach. Saute the spinach until it's wilted, and then transfer it from the pan to a paper towel. Once the spinach has cooled, squeeze any moisture from the leaves.
In a clean pan, add 1 tablespoon of olive oil and bring the heat to medium. Pour in the egg and milk mixture, and then slowly add in the zucchini, asparagus, spinach, feta cheese, herb blend, and salt and pepper. Give everything a gentle stir and let it sit in the pan for 5 to 7 minutes.
Transfer the contents to a 350-degree oven and bake for 15 to 17 minutes. Last but not least — enjoy!