Frittatas are one of my “go-to” weeknight meals because they’re healthy, easy, yummy, versatile, and make for great lunch leftovers.
All you really need is 8 eggs, and then the type of veggies, savory ingredients and cheese you use is up to you!
My “Broccoli Mushroom Frittata” is one of my favs because it incorporates an entire head of broccoli & package of mushrooms so it’s really filling, but low in calories.
Also, eggs are one of the best sources of protein for your body. They include all 8 essential amino acids, and your body is able to use the protein from eggs the most efficiently compared to any other type of protein source (highest net protein usability score).
Eggs are also high in phospholipids, which are good for the health of your brain, enhance your mood, mind & mental performance and can help prevent signs of aging such as dementia (1)
Common misconception: eggs whites are healthier. Not the case – the yolks are the best part! They contain all the vitamins, healthy fats & phospholipids that your body needs. And they DO NOT raise bad LDL cholesterol levels (1).
Serve this frittata with a simple spinach salad (cucumber & avocado with a homemade balsamic vinaigrette), and you’ve got yourself a healthy, easy & yummy go-to weeknight meal.
Lunch leftover tip: while making the salad for dinner, pull out a container, and make double for your lunch the next day!
Broccoli Mushroom Frittata
Serves 4 or 2 with leftovers
½ cup crumbled feta cheese
¼ cup sundried tomatoes chopped
1 small yellow onion chopped
1 head broccoli steamed
1 package sliced cremini mushrooms
Sea salt & pepper to taste
1/4 cup shredded parmesan cheese (optional)
Preheat oven to 400F
Chop broccoli into florets, wash and steam for 5 minutes or until just cooked and set-aside to cool.
Dice onion, and chop sundried tomatoes into small pieces.
Once broccoli has cooled; chop into smaller pieces.
In a medium-size bowl, whisk together eggs, feta, sundried tomatoes & broccoli, and season with salt & pepper.
In an oven-safe frying pan, heat 1 tbsp of grapeseed oil and sauté onions & mushrooms for 5 minutes or until soft.
Turn heat down to low, and stir in egg mixture. Cover, and let cook on low for 8 minutes.
Uncover, and cook in the oven for 8 minutes. Remove from oven, sprinkle parmesan cheese on top, and cook for another 2 minutes or until cheese is melted.
Remove from oven, transfer to a cutting board and cut into wedges – enjoy!
1. Patrick Holdford, “Optimal Nutrition for the Mind”, 2009, pg.43