My Frittata Formula
What's not to love about a frittata? Eggs stand out as one of the most nutritious foods, brimming with choline vital for brain health. The egg yolk, a rich source of antioxidants, coupled with omega-3 fatty acids from pasture-raised eggs, addresses a common dietary gap. Beyond their nutrient profile, eggs offer a protein boost, especially crucial during breakfast when protein tends to be overlooked.
Enter the frittata, a versatile canvas for utilising leftover veggies from your fridge, seamlessly incorporating more vegetables into your daily intake—a healthy choice we can all benefit from. Frittatas, with slightly longer cooking times, are known to be less allergenic, making them an alternative for those who might not tolerate perfectly poached or scrambled eggs.
Through years of frittata experimentation, I've learnt a simple one-pan formula that yields good results consistently, with a light fluffy texture that you can’t get from baked versions. Consider it a foundational recipe and make it your own. Master this approach to transforming home cooking from a task into an act of mindfulness, expression, and nourishment.
Quick Tips:
Ensure the pan is thoroughly heated before adding the eggs to prevent sticking, especially with a cast-iron pan.
Don't overlook the step of gently moving the eggs around the pan before baking; it contributes to a fluffier outcome
Tailor your frittata to your preference—opt for an abundance of leafy greens for a lighter meal or incorporate diced cooked potato, sweet potato, or pumpkin for a heartier option.
Seasonal Veggie Frittata
Serves: 4 for breakfast/lunch, or 8 for snacks
Ingredients:
2 tablespoons extra virgin olive oil
1 medium leek, white and light green parts only, thinly sliced (or swap for other aromatics, like 1 small thinly sliced onion, 3-4 shallots)
1 garlic clove, minced (optional)
2 packed cups seasonal veggies chopped or shredded, (see tips below for combination ideas) - this is not an exact amount, sometimes I put a little more, sometimes a little less, but it’s a good place to start. Leftover roast veggies are also delicious + fresh herbs are a beautiful addition, start with 2 tablespoons for stronger tasting herbs, 1/4 cup for milder herbs.
8 large eggs
2 tablespoons whole milk (or just leave out for dairy free, avoid nut milk, it tends to make the eggs grey)
Salt/pepper
1/2 cup cheese (I love goats feta, grated mozzarella or 1/4 cup pecorino/parmesan cheese, leave out for dairy free)
Directions:
Preheat oven to 160 degrees C. Heat oil in a 10-inch oven-safe fry pan over medium heat. This is my favourite pan for cooking eggs.
Saute leek for a few minutes, until soft. Add garlic when nearly done, if using, as it burns easily. Cook for 1 more minute.
Add chopped or shredded veggies to the pan and cook until just tender, about 2 minutes for kale and other leafy greens, longer for broccoli, mushrooms. If using veggies that release water, like spinach or mushrooms, turn heat up a little evaporate water before adding egg. Season with a little salt, pepper, to taste, while cooking.
Meanwhile, whisk eggs in a large bowl with milk and season with salt, pepper. I love to add red chilli (pepper) flakes). Whisk in fresh herbs, if using now.
Add the eggs to the pan. Swirl the pan to distribute the eggs and filling evenly over the surface. Scrape the sides with rubber spatula to prevent browning/sticking and then start push the edges of the frittata to the centre, to let the eggs run underneath during the first few minutes of cooking. Almost like you are making scrambled eggs. Once a few layers of egg have cooked, turn the heat to love and let the egg settle evenly over the pan and distribute the veggies a little more evenly if they have being pushed around.
Sprinkle the top of the frittata with cheese and transfer to the oven. Cook for 10-15 minutes, or until the frittata is just set and a little golden on top. Careful not to overcook, as it will become dry. Remove from the oven and allow to cool slightly before eating. If making in advance for breakfast, cool completely before removing from pan. Cut up and store in the fridge for up to 4 days. Eat cold, or heat before serving under a hot grill (broil) for 1-2 minutes.
Favourite seasonal combinations:
Asparagus, Spring Greens + Goats Feta
Kale, Onion, Mozzarella + Cherry Tomatoes (halve tomatoes and add on the top before adding in the oven, sprinkle with a little salt).
Roast Pumpkin, Red Onion, Rocket
Mushrooms + Greens + Scallions
Leftover Roast Potato, + Baby Spinach + Garlic
Broccoli, Red Pepper Flakes + Pecorino Cheese