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Frittata: A Quick, Healthy Powerhouse Meal
Simple self-care in a skillet.
If you think eating well has to be expensive or overwhelming, let’s stop right here! Nutrition doesn’t have to be complicated, time-consuming, or full of rules. In fact, some of the healthiest meals you can make are built on just a few basic ingredients, prepared efficiently—and deliciously.
That’s what I call simple self-care: meals that are quick, effective, affordable, and fuel your body well. One of my personal go-to meals that checks every box is the frittata!
What Is a Frittata, Anyway?
Think of a frittata as a crustless quiche or a loaded oven-baked omelet. Traditionally Italian, a frittata is a protein-packed egg dish cooked gently with vegetables (and sometimes meat), then finished in the oven or covered over low heat. It’s a fantastic way to combine your non-starchy veggies and protein all in one.
Official Frittata Recipe (Serves 4-6)
Swiss Chard and Potato Frittata with Parmesan
Ingredients:
- 4 slices well cooked lean bacon, chopped
- 1 potato, peeled and sliced into thin 1-inch pieces
- 2 tablespoons milk (or as needed)
- 1 clove garlic, thinly sliced
- 1/2 teaspoon red pepper flakes
- Salt and ground black pepper, to taste
- 1 bunch Swiss chard, chopped
- 8 eggs, beaten
- 1/3 cup grated Parmesan cheese
Instructions:
- Set oven rack about 6 inches from the heat source and preheat the broiler.
- In a large oven-proof skillet, cook bacon over medium heat until crispy, about 10 minutes. Drain all but 1 teaspoon of the bacon grease from the pan.
- Add potato slices, water, garlic, red pepper flakes, salt, and pepper to the skillet. Cover with a lid and cook until the potatoes are tender, about 10 minutes.
- Stir in the chopped Swiss chard and cook until slightly wilted, 2–3 minutes.
- Pour the beaten eggs, milk and parmesan evenly over the mixture. Stir gently, then remove from heat.
- Broil for 3–4 minutes, or until the eggs are set and the top is golden brown around the edges.
- Let cool slightly before slicing and serving.
Marie’s Simple Scramble/Frittata (Serves 1–2)
Ingredients:
- 2–3 egg whites + 1–2 whole eggs beaten
- 2 TBS onion chopped
- 1 garlic clove minced
- 3/4 cup chopped greens (dandelion, spinach, beet tops, swiss chard)
- 1/2 cup zucchini, red bell peppers, or mushrooms
- Salt, pepper to taste
- 1 tsp olive oil
Instructions:
- Heat oil in a non-stick skillet over medium heat.
- Sauté onion, mushrooms, and greens until softened
- Pour beaten eggs over the veggies and let cook undisturbed for 2–3 minutes.
- Cover the skillet with a lid, reduce heat to low, and continue cooking for 6–8 minutes until eggs are fully set.
- Slice and serve with a slice of sourdough or Ezekiel toast and a side of berries for a balanced, colorful plate.
Pro Tip: When setting up your plate, consider 1/2 your plate non-starchy vegetables. Focus on a good amount of protein for maintaing or building muscle. Include just enough carb “to fill the cracks” and enjoy!
Muffin Pan Frittatas (Serves 12)
These frittata muffins are an easy way to make eggs for a group—perfect for brunch, batch-prep breakfasts, or post-workout refueling.
At-a-Glance:
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 12 regular muffin-sized frittatas
Ingredients:
- Cooking spray
- 1 tablespoon olive oil
- 1 cup chopped fresh asparagus
- 1/4 cup chopped green bell pepper
- 2 tablespoons chopped red onion
- 6 eggs
- 1/2 cup milk
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 cup shredded Cheddar cheese (optional)
Instructions:
- Preheat the oven to 350°F (175°C). Spray a 12-cup muffin tin with cooking spray.
- Heat olive oil in a skillet over medium heat. Add asparagus, green bell pepper, and red onion. Cook until vegetables are softened, about 5–10 minutes.
- In a large bowl, whisk together eggs, milk, salt, and pepper.
- Stir the cooked vegetables into the egg mixture. If using cheese, mix it in as well.
- Pour about 1/4 cup of the mixture into each prepared muffin cup.
- Bake for 20 minutes, or until frittatas are set in the center and lightly browned on top.
Storage Tip: Store in an airtight container in the fridge for up to 4 days or freeze individually. Reheat in the microwave for 30 seconds when ready to eat.
The Bottom Line:
Frittatas are an affordable, high-protein, nutrient-rich meal you can make in minutes. Whether you’re working toward weight loss, building strength, or just looking to simplify mealtime, a frittata (or its muffin twin) deserves a weekly spot on your plate.
Marie’s tip: Frittatas are a no-fuss, real food solution to fuel your goals. They’re flavorful, flexible, and full of feel-good nutrition.
– Coach Marie 🥦
