eat your veggies at breakfast

Posted on April 4, 2012


Back in January, I talked about 5 different health goals that you should strive toward doing for this year. The first one was eating more vegetables and fruit. The third was to eat breakfast, and the fifth was to get enough sleep. {Read about the other two here and here}

Well, this recipe helps you do all three of those goals in one!

First, it’s a make-ahead breakfast, meaning you can make it the night before and sleep in :). Also, this makes a lot, so you can refrigerate or freeze the slices for future breakfasts.

Second, it has a ton of veggies in it. There’s spinach, red bell peppers, onions, and carrots. A lot of times I add mushrooms, but there weren’t any in my refrigerator today.

Last but not least, it will get you to want to eat breakfast. This frittata is delicious! Since you can eat this cold right from the refrigerator or reheat it for 1 minute, it takes no time to have a filling, healthy, and tasty breakfast for you. Now you have no excuse not to eat breakfast!

It’s a win-win-win situation: breakfast + vegetables + quick. {Note: the only thing not so great is that it takes a little extra time to prepare, and there will be a couple of things to clean. But since you only have to do it every 10 days or so, it’s not a huge deal.}

Vegetable Frittata

Serves 8-10

  • 1 tsp olive or canola oil
  • 1 medium onion, diced
  • 1 bell pepper, diced
  • 3-4 carrots, diced or grated
  • 1 cup chopped mushrooms
  • 1 tsp salt-free seasoning, like The Delicious Dietitian Italian-Mediterranean Spice Blend
  • 1 tsp oregano
  • ¼ tsp red pepper flakes
  • ½ tsp salt
  • 1 (10 oz) package frozen spinach, thawed and all liquid squeezed out
  • 2 cups (16 oz) low-sodium low-fat cottage cheese
  • 7 eggs, lightly beaten
  • 1 cup shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese

Preheat oven to 375°F. Spray a baking dish or muffin tins really well with non-stick cooking spray.

Heat oil in a large skillet over medium heat. Add onion, bell pepper, and carrots, and cook until slightly tender, about 7 minutes. Add mushrooms, and cook until they release their juices, about 5 minutes. Season with salt free seasoning, oregano, red pepper flakes, and salt. Stir in spinach and remove from heat.

In a large mixing bowl, stir together cottage cheese, eggs, mozzarella cheese, and Parmesan cheese. Once combined, stir in vegetable mixture.

Pour mixture into prepared baking dish, and bake in preheated oven for 24-28 minutes until eggs are set. Remove from oven and let cool about 10 minutes before serving.

Promptly refrigerate leftovers. Frittata keeps refrigerated for 5 days and frozen for 1 month.

To reheat: From refrigerator, microwave for 1 minute, flipping over after 30 seconds. From freezer, microwave 1:30 to 2 minutes, flipping half way through cooking.



Posted in: Recipes