This easy and nutritious Frittata (oven-finished omelet) has saved this Mama on more hungry (hangry) mornings than I care to count.
With the great nutrition available in free-range eggs, I’m always looking for great ways to use them. A frittata makes you, ‘The Chef’, look great when served to breakfast company or family, and they are not complicated or time-consuming like you might think.
You, can even have some of the preparation done the night before if you have to have your coffee before you can function.
Start with free-range eggs, the more golden the yolks, the better! The children say they “shine like the rising sun”.
Golden yolks are the key sign of healthy chickens! Created with near-perfect nutrition and loaded with vitamins A and D, beta carotene, and omega-3 fatty acids, eggs are one of our family’s favorite nutrient-dense foods.
Our children don’t feel hungry again for at least 3-4 hours after having eggs in some form for breakfast, which enables them to do better at work or in school.
Perfect 4-6 Person Frittata/Omelet
First Step: Ingredients (Egg Mixture)
Use 8 eggs for a 9″ cast iron skillet.
1. Crack them into a mixing bowl and add:
- 1 cup milk (or almond milk if dairy intolerant)
- 1 1/2 tsp. pink or grey sea salt (or to taste)
- 1/4 tsp. ground black pepper
- 1/2 tsp. garlic powder (optional, to taste)
- a dash of cayenne
- pinch of chopped chives and parsley, if on hand.
2. Whisk thoroughly. Set aside. You can refrigerate (covered) for a quick-start breakfast the next day.
Second Step: Ingredients for the Saute which is baked into the omelet:
1. In a heavy, well seasoned cast-iron skillet (best) (or non-stick frying pan with a metal, oven safe handle), add:
- a heaping tablespoon of coconut oil and melt on a medium-high setting.
- chopped red onion (I often use 2 medium)
- 1/2 chopped red pepper
- a big handful of spinach or chard or kale, chopped
- 1/2 – 3/4 cup chopped ham, bacon, or sausage, optional
2. Let saute until the onions are translucent, the spinach is wilted, and the overall amount of veggies reduced due to moisture loss. Add meat at end.
3. Finally, pour your egg mixture over the hot sautéd veggies/meats and greens to produce the perfect frittata. Video below.
4. Place the whole cast iron skillet into a hot (325 degree) pre-heated oven for 20-25 minutes or until golden brown and puffed up. Italians call this a Frittata.
The wedges you serve will hold together well with a self-forming crusty edge.
5. Serve up hot with fresh fruit and other fresh veggies.
Cast Iron Tips: Do not cover the frittata with a lid or the moisture will remove your protective finish from the cast iron.
I use my cast iron skillet so often that I seldom wash it with soap – food just slips out, and I finish it with a quick wipe with a paper towel! Sound gross to you?
Simply put, I never leave food in it, the coconut oil is antimicrobial, and it is very hot when I place it back in the oven (where I store it) for more sautéd veggies or eggs tomorrow 🙂 Saves so much time!
My little homemade video:
Ah! Taste satisfaction and body-strengthening food on the plate!
“There is no occasion when meals should become totally unimportant. Meals can be very small indeed, very inexpensive, short times taken in the midst of a big push of work, but they should be always more than just food.”
~ Edith Schaeffer, Hidden Art
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