Veggie Frittata

November 12, 2011 in Categories: by

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A wonderful way to save money on your grocery bill is to have breakfast for dinner from time to time.  My favorite way to do this is with frittatas.  Frittatas are a quick and easy cross between an omelet and a crustless quiche.  I love them both because they taste great but also because I have fond memories of my dad making these when I was a kid.  This frittata is loaded with veggies too!  Serves 3-4

A quick note on eggs:  I always buy omega-3 eggs with the highest omega-3 content I can find (650mg per egg!).  Even though these eggs tend to run a bit more expensive than regular eggs (mine cost $2.79/dozen), they are a very cheap source of omega-3s (the good DHA and EPA) compared to grass-fed beef or wild-caught salmon.  True free range eggs tend to have a higher density of vitamins and minerals and a very high omega-3 content too, so that’s an even better option if you live near a good farmer’s market or small chicken farm.

Veggie Frittata


  • ½ medium yellow onion, finely chopped
  • ½ red bell pepper, finely chopped
  • 1 ½ cups mushrooms, thinly sliced
  • 2 cups fresh kale, chopped
  • 2 cups fresh spinach, chopped
  • 8 eggs, beaten
  • 1 Tbsp butter or coconut oil

1.    Heat an oven proof skillet (I like to use my cast iron frying pan) over medium high heat and turn on broiler (on high) to preheat oven. 
2.    Add oil to pan.  Add onion, pepper and mushroom and sauté, stirring occasionally, until vegetables are starting to soften (3-4 minutes).
3.    Add kale and continue to sauté, until all vegetables are cooked (8-10 minutes).
4.    Add spinach, and stir until spinach is wilted.
5.    Add beaten eggs.  Let cook on stove top 1-2 minutes, stirring a couple of times. 
6.    Place skillet in oven and broil until eggs are completely cooked, puffed up and starting to brown on top.  Serve and enjoy!


Made this the other day and it worked out great. What I really like about it is that it’s flexible, and when I need to use up some fresh veggies (or even a bit of bacon), it would be a nice way to do that.
-Jennifer K.

Hi, I’m confused. I’m trying to figure out what we can and can’t eat. My wife has Hashimoto and I have Crohns. Somehow, I keep thinking I’ve finally got it right, then learn that an ingredient that I paid alot for isn’t actually permitted on the AIP, like the spanish organic stevia (green leaf powder), or all the almonds and in all it’s forms: meal, butter, milk, white. And also the raw cacao powder and butter/cream, because I hunted for them in thier most affordable and organic forms (not easy! I live in Holland, so language is a challenge, but also paleo itself is still mostly unknown and ingredients here are not available).
So now I’m confused, because I see eggs and peppers in one recipe, now knowing that neither are safe. Honestly, I’m using you as my current “go-to” source on all things AIP, much the same as I use Dr. Mercola when I need info on ANYTHING being good or recommended (and what forms and how much, etc.).
How does a person omit egg white while still retaining the raw yolks to consume? And, why are there nightshades in these recipes? – and, what about Chestnuts?-
HELP!!! (arrggghhh)

Not all of Sarah’s recipes are Auto Immune Protocol friendly. You can view all AIP recipes here: You can view all posts related to the AIP here: Sarah’s book, The Paleo Approach, will go into all of the why’s of the AIP. The release date is 01/28. You may also want to join our new The Paleo Approach Community group on Facebook and ask for support there. The group has over 4,000 members, you can request to join here: — Tamar (Sarah’s assistant)

There is a lady called Brittany Angel that has hashimotos and she has some cook books out to suit this condition.she often posts recipes on FB and always answers any questions, she may be able to help guide you in the right direction to source information

I have been tested and have been told that eggs,dairy, pork,coconut and certain yeasts are damaging to my system, plus I have Crohns. does this put me into another bracket?
or can I even think of becoming paleo?

I have to say, I’m hesitant to use the Omega-3 eggs for this recipe. I’ve used them in a similar recipe and found that the cooked bottom tastes fishy after. I tried the same recipe again with just regular eggs and it was fine. Is this something that others have had happen to them?

Is there a way to make Frittata with Gluten-free Eggs substitute? My food allergies test results showed that I cant consume Eggs anymore because I am highly allergic. Is there anyway I can substitue all Eggs in recipes with something else or simply eliminate? I am struggling with finiding breakfast recipes that dont contain Egg in them.

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