Frittata, the Egg Dish for Folks Who Don’t Love Eggs

Green eggs and ham. I do not like them Sam I am…

Eggs are an inexpensive and versatile source of protein rich in beneficial nutrients including omega 3 fatty acids, B vitamins, selenium and carotenoids. Food Matters for the chicken as well… pasture fed chickens produce eggs higher in omega 3’s, vitamin A and carotenoids and vitamin E.

Even with all of the benefits I have mentioned …. I confess, I do not love eggs!  Scrambled, boiled, poached, fried… you name it I’m not in love with eggs, never have been.

Our family usually has breakfast for dinner a few times per month which has given me a lot of opportunity to experiment with various ways to prepare eggs that are both easy and enjoyable. The frittata which is an unfolded omelet often containing chopped vegetables or meats, is by far the most enjoyable method yet.

Frittatas are the egg dish for folks who don’t love eggs. They are very forgiving and lend themselves well to experimentation — no precise recipe needed — but here are some general guidelines:

  1. Sauté your veggies until tender. If you are using fresh herbs add them here. Alternatively, if you are using leftover veggies, sauté to warm them. 
  2. If you are using grains cook them prior to adding to the egg mixture. Leftovers are great here because they are already cooked!
  3. Beat your eggs. If you are adding greek yogurt, cottage cheese, ricotta cheese or other add it now and mix well with the eggs.
  4. If you are adding grains, add them to the egg / cheese mixture.
  5. Add egg/cheese/grain mixture to the saute pan with the veggies. Stir to make sure your veggies are evenly distributed. You can lift the edge of the frittata to allow the egg mixture to fill in. If you do this a few times around the edges it will help to ensure that it cooks evenly.
  6. Finish in the oven until the top is golden brown.


Frittata Add-Ins

Frittatas are a great way to use up leftover vegetables & grains and you could amp up the protein by adding plain greek yogurt or cottage cheese to the egg mixture. They are also a great way to add vegetables to your day. Consider this if you are someone who loves eggs but vegetables don’t light your fire.  You can be creative and purchase ingredients for use specifically in a frittata or simply use what is on hand. Here are some tasty suggestions for add-ins to a frittata:

  1. Onion, 1-3 TBS of fresh herbs and parmesan cheese
  2. Cherry tomatoes, fresh basil , mozzarella cheese and drizzled with balsamic vinegar
  3. Sautéed mushrooms and fresh thyme
  4. Scallions, jalapeño, cilantro, plain greek yogurt and salsa
  5. Red bell peppers and cottage cheese and fresh oregano
  6. Mushrooms, asparagus and goat cheese and fresh basil

One of my favorite combinations is onions (or shallots), garlic, tomatoes, kale, quinoa, mushrooms & fresh rosemary. The grain varies but most of these are things that I just about always have on hand so it pulls together pretty easy.


Frittata Ingredients


When sautéing the mushrooms it is important that you sauté them until all of the moisture is released to keep your frittata from getting soggy. Nothing worse than a soggy egg! Just keep them to a single layer in the sauté pan and cook them until they shrink up and are golden brown.


Mushroom Saute


If you are watching your sodium intake, you may be pleased to find that cottage cheese doesn’t have to be a high salt item any longer… Check out your grocer to see if Friendship Dairies 1% Milkfat No Salt Added Cottage Cheese is available. 15g protein and only 60 mg sodium in a 1/2 cup serving.


No Salt Cottage Cheese


I seasoned with fresh black pepper and Mrs Dash Garlic and Herb Blend. The finished product made with cooked farro instead of quinoa. So the eggs aren’t actually green but they are filled with enough greens, grains, mushrooms, onions and herbs that they seem green. Pretty darn tasty even if there are eggs in there!




If you eat eggs and are accustomed to pairing them with high fat and high salt breakfast meats like bacon, sausage or ham give the frittata a try for a change of pace. Trade in the breakfast meats for some veggies, grains and herbs; you will get added vitamins, minerals and fiber and won’t sacrifice any taste! Serve with fresh fruit at breakfast or a salad for lunch or dinner. Enjoy! Be sure to check out one of my favorite frittata recipes here.




I am a Registered Dietitian Nutritionist living in Greensboro, North Carolina. I help people overcome nutrition obstacles and help them meet their nutrition and wellness goals.

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Hi, I’m Mona. I have been living with Relapsing Remitting Multiple Sclerosis (RRMS) for over ten years. As a registered dietitian nutritionist (RDN) I help others with MS to navigate the nutrition superhighway and make sustainable progress toward their unique wellness goals.

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