Frittatas – like this Bacon, Brussels, Asparagus & Goat Cheese Frittata – are one of the easiest ways to work veggies and extra protein into your morning.
And, I’m going to go out on a limb here and proclaim myself as not only a salad master, but *also* a frittata master.
One day, I'll blog my formula for how to make the best frittata, but here’s the gist of it:
+ Some sort of savory meat like bacon, sausage, chorizo, pancetta, shredded chicken, etc. I prefer something pork based but do you boo.
+ Leftover chunky vegetables that you chop up small, like broccoli, cauliflower, asparagus, butternut squash, Brussels sprouts, etc.
+ Fresh vegetables or leafy greens like finely chopped kale or spinach with seasoning added, I usually use Balanced Bites TRIFECTA blend.
+ Eggs whisked with some sort of milk (I use coconut) and seasonings – I often use Balanced Bites SUPER GARLIC, TRIFECTA, GREEK, RANCH, SAVORY, or ITALIAN blend and some extra black pepper. (Shop all Balanced Bites Spices here!)
+ Cheese. Of course it’s optional if you can’t do dairy, but I highly recommend trying different types of animal dairy to see if goat or sheep works for you versus cow. If you can’t do dairy you *must* use a really flavorful cured meat like bacon in the first step of umami! Oh, garlicky cooked mushrooms will work or caramelized onions for that umami as well. Otherwise, a bland frittata is in your future and you KNOW how I feel… #noblandfood.
Since I know a bunch of you will want a precise recipe as well, here's one of my favorites – it has all of the components of the formula above: salty bacon, crispy brussels, fresh asparagus, & creamy goat cheese – so good!
Ingredients
- 1/2 pound bacon chopped
- 1 tablespoon cooking fat optional
- 1/2 small red onion chopped
- 1/2 cup chopped fresh asparagus about 1-inch pieces
- 1 cup Crispy Brussels Sprouts
- 4 eggs
- 2 tablespoons full-fat coconut milk store- bought or homemade
- 1/2 teaspoon SAVORY Spice Blend, GREEK Spice Blend, SUPER GARLIC Spice Blend, or ITALIAN Spice Blend
- 2 ounces goat cheese crumbled
Instructions
Preheat the oven to 350°F.
Heat an ovenproof 8-inch skillet over medium heat. Add the bacon and cook for 4 to 5 minutes to render some of the fat.
Add the red onion to the skillet. Stir and cook for 2 minutes, then add the sliced asparagus and Crispy Brussels Sprouts and allow to cook and warm through for an additional 2 minutes.
While the vegetables are cooking, whisk the eggs in a large bowl with the coconut milk, and spice blend of choice. Add the egg mixture to the skillet and top with the goat cheese, if using.
Bake for 10 to 15 minutes, until the eggs are no longer runny, the frittata puffs up a bit, and the edges are golden brown.
Notes
VARIATION: EGG MUFFINS
Line 4 cavities of a 12-cavity mu n tin with parchment paper baking cups. Divide the cooked vegetables evenly among the prepared mu n cavities. Pour the egg mixture over the other ingredients and top with the goat cheese, if using. Bake according to the instructions, but check after 10 minutes to make sure it doesn’t overcook. Parchment paper baking cups specifically are critical to ensure the eggs won’t stick to the paper! They’re easy to find at most grocery stores, or they can easily be ordered online on a site like Amazon.
KITCHEN TIP
If you don’t have an 8-inch skillet, you can double the recipe and use a 10-inch skillet instead. Bake for 15 to 20 minutes. Store leftovers in the refrigerator for up to 5 days, or freeze individually wrapped portions for up to several weeks. Defrost in the refrigerator overnight before reheating, ideally in a toaster oven.
FODMAP-FREE?
Omit the onion.