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Healthy Eating

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.

V Capaldi, "PaleoBOSS Lady"

Written by V Capaldi, "PaleoBOSS Lady" Last updated on December 22, 2015

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

Ingredients:

  • 3 pasture-raised eggs
  • ⅓ cup coconut milk
  • Recommended veggies: zucchini, onion, cherry tomato, asparagus, heirloom potatoes
  • Recommended herb: rosemary, basil, tarragon
  • Recommended oils: bacon fat, ghee, coconut oil

Method:

  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.

You’ll Also Enjoy:

  • The Great Egg Debate: Why You Should Eat Eggs, Why You Shouldn’t Not Eat Eggs
  • Veggies Aren’t Boring, Your Cooking Is: Simple Skills + 5 Recipes
  • Southwestern Breakfast Frittata
  • New on Breaking Muscle Right Now

Photos courtesy of V. Capaldi.

V Capaldi, "PaleoBOSS Lady"

About V Capaldi, "PaleoBOSS Lady"

V Capaldi, aka PaleoBOSS Lady™, has a master of arts in psychology with a focus on community. She considers herself a miracle since self-healing from secondary progressive multiple sclerosis in 2012 using food and movement as medicine. In addition, she is 100% Italian, from Philadelphia, and born under the sign of Taurus, all earning her the title of a BOSS Lady.

By questioning the status quo, V informs the community how to rewrite their narrative on life, healthcare, and living. 
She is the Tony Robbins of the Food Is Medicine movement, creating conscious awareness through life experience and self-empowerment.

V has been an advocate for the disabled and started filming her life since 2009 in an effort to create awareness. With social media and blogging at her website, PaleoBOSS Lady lives to inspire, engage, and empower others to question the status quo, create their life narrative, and become their own miracle.

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