Healthy Recipe: Vegetable Frittata

A baked frittata is the perfect meal for breakfast, dinner or brunch. You can make this ahead and eat it during the week. Individual frittatas can also be frozen to enjoy later.

Serves: 6

Ingredients 

• Nonstick cooking spray, for preparing the muffin cups
• 1 tablespoon canola oil
• 1/2 onion, diced
• 1 red bell pepper, diced
• 8 ounces button mushrooms, trimmed and sliced
• 6 eggs
• 1/2 cup milk
• 3/4 cup shredded cheddar cheese
• 1/2 zucchini, diced
• 1/4 teaspoon ground black pepper

Directions

1. Preheat oven to 350 degrees. Coat a 12-cup muffin pan with a generous layer of nonstick cooking spray.
2. Place the canola oil in a large skillet over medium heat. Add onion, bell pepper and mushrooms to the skillet and sauté for 8-10 minutes, or until soft. Cool.
3. Whisk the eggs and milk together in a large bowl. Add the cheese, zucchini and sautéed vegetable mixture to the bowl. Mix, taking care to ensure ingredients are evenly distributed. Season the egg-veggie mixture with ground pepper.
4. Pour 1/4-1/2 cup of the egg mixture into each muffin cup. Transfer to the oven and bake for 22-24 minutes, or until cooked through.

Notes

• For a gluten-free diet, do not use cooking spray intended for baking, as this may contain flour.
• If you have challenges with lactose, or digesting the proteins in dairy, this recipe can be made with almond milk and non-dairy cheese.
• If you prefer, you can add cooked diced ham or browned breakfast sausage crumbles to this dish.
• Baby spinach, green pepper, potatoes and other veggies can also be added for a variety of flavors.

For more recipes like this, including written in Spanish, visit the Nashville General Hospital Foundation website. This site also includes information about The Food Pharmacy, which addresses food insecurity through the distribution of no-cost food totes filled with fresh produce and shelf-stable food. 

Source:

Nashville General Hospital Foundation Cookbook, Shared by Jilah Kalil, Summer 2021.