Healthy Baked Frittata Recipe: A Nutritious Delight
A baked frittata is not only a versatile and delicious dish but also a nutritious option that can be enjoyed at any time of the day. This recipe focuses on using wholesome ingredients to create a healthy, balanced meal. Here’s a detailed guide to making a healthy baked frittata.
Ingredients:
- 8 large eggs
- 1/2 cup almond milk (or any low-fat milk alternative)
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1 small red bell pepper, diced
- 1 small yellow onion, diced
- 1/2 cup mushrooms, sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- 1/4 teaspoon paprika (optional)
- 1 tablespoon olive oil
Instructions:
- Preheat the Oven: Preheat your oven to 375°F (190°C). This ensures the frittata will cook evenly and come out perfectly.
- Prepare the Baking Dish: Lightly grease a 9-inch (23 cm) baking dish with olive oil to prevent sticking. This makes serving and cleanup easier.
- Sauté the Vegetables: Heat the olive oil in a skillet over medium heat. Add the diced onion and red bell pepper, and sauté until softened, about 5 minutes. Add the mushrooms and continue to cook for another 3-4 minutes until they release their moisture. Finally, add the spinach and cook until wilted, about 1-2 minutes.
- Whisk the Eggs: In a large bowl, whisk together the eggs and almond milk until well combined. Add the salt, pepper, garlic powder, and paprika if using.
- Combine Ingredients: Stir the sautéed vegetables and cherry tomatoes into the egg mixture. Mix until everything is evenly distributed.
- Pour into Baking Dish: Pour the egg mixture into the prepared baking dish, spreading it out evenly. Sprinkle the feta cheese on top if using.
- Bake the Frittata: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the frittata is set in the center and lightly golden on top. Check for doneness by inserting a toothpick into the center – it should come out clean.
- Cool and Serve: Allow the frittata to cool for a few minutes before slicing it into wedges. Serve warm or at room temperature.
Nutritional Benefits:
- Protein-Packed: Eggs provide high-quality protein, essential for muscle repair and growth.
- Low in Fat: Using almond milk or a low-fat milk alternative reduces the overall fat content.
- Rich in Vegetables: Spinach, bell peppers, tomatoes, and mushrooms add essential vitamins, minerals, and antioxidants.
- Healthy Fats: Olive oil and optional feta cheese provide heart-healthy fats.
Customization Tips:
- Vegetarian Delight: This recipe is naturally vegetarian, but you can add lean protein sources like chicken or turkey for a heartier meal.
- Dairy-Free: Use a dairy-free cheese alternative or omit the cheese entirely for a dairy-free option.
- Herbs and Spices: Fresh herbs like basil, parsley, or chives can enhance the flavor without adding extra calories.
Conclusion:
This healthy baked frittata is a versatile and nutritious dish that can be enjoyed for breakfast, brunch, lunch, or dinner. Its combination of eggs, vegetables, and optional cheese ensures a balanced and satisfying meal. With its ease of preparation and endless customization possibilities, the baked frittata is sure to become a staple in your healthy eating routine.