A No-Fuss, Versatile Frittata Recipe

Quick, nutritious, one-pan recipes are key for any athlete when cooking. This classic Italian dish meets all three criteria.

Eggs are one of the healthiest proteins on the planet. They are easy to make and super portable when cooked. If you are an athlete following a paleo lifestyle, eggs are probably a huge part of your diet. It’s not uncommon for paleo athletes to average three dozen eggs per week per household of two adults.

Quick, nutritious, one-pan recipes are key for any athlete when cooking. Being 100 percent Italian, I grew up eating a classic Italian dish that meets all three criteria: frittatas. My maternal grandmother was the queen of the cast iron frittata, and I have always loved this dish. She made them in a hot heirloom cast iron pan filled with a bounty of different veggies, meats, and the fluffiest eggs that would melt in your mouth.

Any combination of leftover vegetables can be turned into a delicious frittata.

Eggs Aren’t Just for Breakfast

Most of us limit our egg consumption to hot in the morning and hard-boiled any other time of day. There’s nothing wrong with this, but whoever said eggs are limited to daytime eating only? I was raised differently. In my family, eggs have always been an elegant dinner menu item.

Over the last few years I have had non-breakfast gatherings where a frittata was the main event. Each time people were surprised this dish could hold a place of honor beyond the breakfast plate.

Beyond their flavor and versatility, frittatas are simple to make. Just grab your eggs and whatever ingredients you have on hand to create a nutritious masterpiece. This method is great for decreasing waste in your household. You will be surprised at what a delicious meal you can create by combining random flavors.

What follows isn’t so much a set recipe as a strategy. Be flexible with your frittata creations. Design and create a mixture of herbs, veggies, and fruits to make your perfect meal. Add a side salad for a rainbow packed with protein.

Here are some preparation tips and ideas for ingredients:

No-Fuss Personalized Frittata

Yield: Serves 1 to 2


  • 3 pasture-raised eggs
  • 1/3 cup coconut milk
  • Recommended veggies: zucchini, onion, cherry tomato, asparagus, heirloom potatoes
  • Recommended herb: rosemary, basil, tarragon
  • Recommended oils: bacon fat, ghee, coconut oil


  1. Add eggs and coconut milk to a bowl and whisk for about 1 minute.
  2. Preheat oven to broil.
  3. Heat a small single-sized pan, preferably cast iron.
  4. Add oil once the pan is heated to medium and add desired veggies, cooking for about 7 minutes. Turn several times to assure even cooking.
  5. Add eggs and cover with lid. Set timer for 5 minutes.
  6. After 5 minutes, place pan in oven uncovered with timer set for 3 minutes.
  7. Check dish after 3 minutes and continue this until cooked to desired doneness.
  8. Let frittata sit for a few minutes and then slice like a pie and serve. A side salad and/or fruit make a complete meal.

If no broiler is available, you can do this on the stove top. Just cook the frittata for a bit longer covered with a lid. Or if you’re feeling brave, give it a flip to lightly brown the top.

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Photos courtesy of V. Capaldi.

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